NBC's hit reality show "Biggest Loser" pits overweight contestants against one another to see who can lose the most weight. Since the show's inception, many fans have found their on-screen counterparts inspiring and have learned to live a healthy lifestyle. Part of that lifestyle the show advocates is eating a sensible, well-rounded diet. Called the "Biggest Loser 4-3-2-1 Pyramid," this eating plan is based on the Food and Drug Administration's Food Guide and includes a number of food groups.
Number 4: Fruits & Vegetables
At the base of the pyramidal eating chart is four daily servings of fruits and vegetables and the fresher, the better. Nearly all fruits and veggies are packed with much-needed vitamins and minerals that aid in everything from digestion and metabolism to reducing the effects of aging to healthy brain activity. The key to maintaining a vegetable's vitamin content is in preparation. Therefore, choose steamed or baked vegetables over boiling or frying, as the latter methods reduce vitamin count and add unneeded calories. Washed raw veggies are another preferred method. For fruit, try eating the skin, if applicable, as a way to include more fiber.
Number 3: Protein
Next on the serving pyramid is animal-based protein, though obtaining protein from nuts, beans and soy is certainly allowed. For the recommended three servings, choose lean protein like most fish, poultry or lean cuts of beef for their protein and vitamin content. Like veggies, preparation is key. Cooking methods like frying will not affect protein content but will add calories. Baking skinless chicken or fish is the preferred method for preparing daily meals, while nuts like pistachios, almonds or soy nuts can be eaten raw.
Number 2: Whole Grains
You should have two daily servings of breads and baked goods as long as white flour is not used. White flour is processed, which strips away healthy fiber. Instead, choose whole-grain breads because the grain is intact and all the fiber and vitamin content is unaltered. Grains provide a nominal amount of protein but have plenty of energy-rich carbohydrates, as well as dietary fiber that fills you up, staves off hunger and aids in proper digestion.
Number 1: "The Extras"
One daily serving is recommended of fats, oils, sugary sweets or alcoholic drinks like beer, wine or mixed drinks. Essentially, there's a 200-calorie limit on the daily serving. This includes cooking oil used like olive oil, which contains heart-healthy fats but also a significant amount of calories.
References
- "The Biggest Loser Cookbook"; Hardie Grant Books; 2008
- Diamond Cut: The Biggest Loser Diet Plan
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