The 4321 diet plan refers to a food pyramid featured in the television show "The Biggest Loser." On this show, obese people compete to accomplish the most weight loss. "The Biggest Loser" book was published in 2005, and a Biggest Loser Club is now available online for anyone to join.
Features
Contestants on the television show not only lose large amounts of weight but lower their blood pressure and cholesterol levels, and improve their general health, as noted by Weight Loss Central. The basic plan involves eating a low-calorie diet that restricts sugar and fat. Daily calorie levels range from 1200 to 1800 per day, depending on the individual situation.
Pyramid
The 4321 pyramid indicates the number of servings you should eat of different food groups on the Biggest Loser diet. The base of the pyramid specifies two servings of vegetables and two of fruits per day, with a serving equal to 1 cup, 1 medium piece or 8 oz. You choose from an approved list of foods. Next on the pyramid are three servings of protein equal to 1 cup or 8 oz. each. The protein may consist of beef, pork, veal, poultry, fish, egg whites, milk or yogurt. Some vegetarian protein choices include legumes and soy products. Examples of two servings of grains include one tortilla or two slices of light bread. At the top of the pyramid is one treat at 200 calories, although you also can use this for condiments.
Foods to Avoid
People following the 4321 pyramid should avoid several foods for best results, as noted by Weight Loss Central. These include red meat, nuts, dried fruits and fruit juice, white potatoes, low-fiber cereals and sweet foods.
Menus
Weight Loss Central and the official website provide examples of menus that fit the 4321 pyramid. Breakfast should include a half serving of protein along with one serving of grain and one of fruit. You might have 1/2 cup of egg whites scrambled with your favorite herbs and 1 tbsp. Parmesan cheese, as well as two slices of whole-grain bread and 1 cup of diced melon. Lunch includes one serving of protein, one of vegetables and a half serving of grain, while dinner involves half a protein serving and half a grain serving, along with two servings of vegetables. You might combine foods such as 4 oz. of chicken or salmon, 1 to 2 cups of diced grilled vegetables, a salad with leafy greens and tomatoes, hummus on pita bread or a half-cup of brown rice. Snacks should be a fruit serving and half a protein serving, such as 1 cup of fruit mixed with 1/2 cup of sugar-free yogurt, or pineapple with cottage cheese.
Exercise
Exercise is an integral part of this program, according to Diet Choices. "The Biggest Loser" recommends 200 to 300 minutes of aerobic exercise and strength workouts per week. Club members can watch animated fitness demos at the website and find workout routines designed for any level of fitness.
Considerations
You can follow the diet by buying the book, or by joining the online club for $20 per month as of November 2010. The club has some advantages, as it provides tools for calorie counting and calculating fat, protein and carbohydrate portions, comments Diet Choices. With the club, you receive a customized menu every day with recipes and perfect portion sizes, along with an activity plan that includes exercise routines based on your preferences. You're free to make changes. The website also has message boards where you can converse with community members.
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