"The Biggest Loser" television show is very popular. It is motivating and moving to spend weeks and months with these individuals and their coaches, watching them take (or leave) expert advice. The diet and exercise regimes prescribed for these contestants are drastic, very stringent and strenuous. They should not be adopted unless under a physician's care. There are specific guidelines or "secrets" that make the show's diet plan effective.
Carbohydrate Controll
The diet prescribed on "The Biggest Loser" is lower in carbohydrates than many diets but not as low as an Atkins-type diet. Foods rich in carbohydrates include all starches, such as breads and cereals, snack foods, fruits and dairy products and most sweets. Cutting back on carbohydrates drastically reduces calorie intake. The Acceptable Macronutrient Distribution Range (AMDR) for carbohydrates for healthy Americans is 45-65 percent of total calories. On "The Biggest Loser" diet, 45 percent of total calories come from carbohydrates. That is only about 200 grams of an 1,800-calorie diet (one slice of bread provides about 15 grams alone). There is no room in this diet for much bread, potatoes, pasta and white rice. Non-whole grain foods are de-emphasized, while vegetables, including starchy vegetables and fruits, are encouraged. Most simple carbohydrate foods, such as desserts, juices, jams, condiments, and white-flour products, are off-limits.
Lean Protein
Because total calories from carbohydrate are controlled, this diet is higher in protein than conventional diets. The AMDR for protein for healthy Americans is 10-35 percent of total calories; 30 percent of total calories come from protein on "The Biggest Loser" diet. Lean protein foods are typically lower in calories than sugary, carbohydrate-rich foods. A diet high in protein increases your metabolism slightly. Not all protein foods are allowed. Red meat is limited to two servings weekly. Light meats, such as chicken or turkey breast meat, and egg whites are considered to be the best choices. Although fish is encouraged because it is an excellent source of protein, omega-3 fatty acids, vitamin E and selenium, cold water fish offers more heart healthy fats. Thus they are higher in calories and should not be consumed liberally. Unhealthy processed meats, such as sausages, hot dogs and bologna, are not allowed on this diet. Vegetarian sources of protein, such as beans, legumes and soy foods, are recommended as they offer loads of dietary fiber.
No Bad Fats
Saturated fats are those found in animal products, such as red meat, butter, cheese and high-fat dairy products. These fats are discouraged. They are not "healthy" fats and do not offer any health benefits. In fact, most of the fats consumed in this diet come from other foods, such as the low-fat carbohydrate and lean protein food choices. Fats are energy-dense, offering nine calories per gram, as opposed to carbohydrates and proteins, which offer four calories per gram. Because the recommended diet is low-calorie, all fats are limited. Healthy fats in the form of an occasional splash of olive or canola oil for salads or cooked dishes, or small servings of nuts or seeds, are allowed.
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