If you have ever watched an episode of the TV show "The Biggest Loser" you may be tempted to try this diet at home. Be forewarned -- this is not an easy endeavor but it is possible. Completing the Biggest Loser diet at home will require planning, focus and stamina. The diet is centralized around a low-calorie modified diet combined with exercise and support. Due to the severity of this diet's calorie restriction, consult your physician prior to initiation.
Get Started
Step 1
Decide if you will use the pre-made foods from The Biggest Loser or prepare your own. Food packages are available as of February 2011 online for $178.60 for seven days of food or $144.70 for the five-day plan.
Step 2
Calculate your daily calorie allowance according to the Biggest Loser guidelines of 7 calories per pound of body weight. Obtain an accurate weight in pounds and multiply by seven. The product is the amount of calories you are allowed to consume daily.
Step 3
Pick your exercise method. The Biggest Loser diet includes 60 to 90 minutes of moderate exercise at least four times weekly. Examples of moderate exercise include cycling five miles, running 10-minute miles, raking leaves or washing a car.
Step 4
Consider registering online with The Biggest Loser. Tools are available to members for home use including consultations with registered dietitians, weight graphs and exercise coaches.
Using Your Own Foods
Step 1
Eat three balanced meals daily along with two snacks -- keeping your daily caloric limit in mind at all times (ref 1).
Step 2
Drink water, tea or coffee to avoid extra nutritionally unnecessary calories from beverages. (ref 1) Another way to cut calories is by skipping the sweets and treats -- they provide no nutrition and will only add to your already restricted daily calorie count.
Step 3
Incorporate 4 cups of fruit and vegetables in your diet daily. Avoid starchy vegetables such as potatoes due to their high sugar content.
Step 4
Eat three servings of protein daily including one serving of fish. Try 1/2 cup of egg whites for breakfast, 4 oz. of chicken for lunch and 4 oz. of salmon for dinner. Mix up a variety of proteins with vegetables to keep on track.
Step 5
Measure two servings of whole grains daily. Avoid refined grains such as white bread, rice or pasta and stock your pantry with whole wheat pasta, bread and brown rice. Ideas could include a cup of wild rice or a slice of whole grain bread.
Tips and Warnings
- Allow one serving of food fat, such as olive oil or seeds, daily for flavoring. Two snacks are allowed daily.
- Children, adults who are pregnant or lactating, and those with chronic medical conditions should not use a restricted-calorie diet until speaking with their doctor.
Things You'll Need
- Food scale
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