"The Biggest Loser" is a television show where obese contestants fight for a $250,000 prize by losing weight and getting fit. The show has inspired thousands of people to follow its suggestions and lose weight on their own. Although you might not be able to lose 100 lbs. in six weeks, as some of the contestants do, the program can help you change the way you eat and get you started on your weight-loss journey.
Diet Background
"The Biggest Loser" diet was created by obesity clinician Dr. Michael Dansinger, with the help of a team of dietitians, chefs and the trainers from the show, Jillian Michaels and Bob Harper. The diet is a 12-week program, but people who have a lot of weight to lose are encouraged to stay on it longer. The program is well-balanced and is intended to teach you how to eat properly, rather than give you instant but unhealthy results.
What to Eat
"The Biggest Loser" diet has its own food pyramid, which is informally known as the "4-3-2-1 pyramid." The numbers refer to the amount of servings you can eat from different food groups: four fruits and vegetables, three lean proteins, two whole grains and one comfort food, which can be a sugar, fat, alcohol or an extra serving of any of the groups. The food in the "extra" category should not amount to more than 200 calories. Depending on your current weight and goals, you can choose to follow the 1,200-, 1,500- or 1,800-calorie program.
Exercise Plan
Exercising is key to weight loss in "The Biggest Loser." The diet requires you to start with a 30-minute workout every day of the week, then gradually increase it until you're working out for at least one hour a day. The program, both in the book and online, offers specific workout instructions and includes detailed exercise routines and tips from former contestants. You have to do both aerobic training and weight-resistance exercises that are tailored to your goals and match your diet plan.
Online Support
Much of the success of the contestants on the show is due to the constant support and push from the trainers. Since you won't have that at home, the strict rules of "The Biggest Loser" diet might be tough to follow. Those who need help staying motivated can join "The Biggest Loser" club, an online program that offers community support, customized menus and activity plans, buddy challenges, expert advice and a journal. You can use the website to chart your progress or you can create food shopping lists, research recipes or receive inspirational advice. As of 2011, it costs $5 per week to join "The Biggest Loser" club.
References
- Diet TV: The Biggest Loser Diet Plan
- Ladies' Home Journal: The Biggest Loser 7-Day Diet Plan
- "The Biggest Loser: The Weight Loss Program to Transform Your Body, Health, and Life--Adapted from NBC's Hit Show!"; Michael Dansinger MD and Maggie Greenwood-Robinson; Rodale Books; 2005
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