The Biggest Loser Diet is based on the reality TV show The Biggest Loser. It focuses on lowering fat, eliminating refined carbohydrates and counting calories. According the "Biggest Loser Cookbook," you will achieve weight loss by eating three meals a day and two snacks per day following the 4-3-2-1 Biggest Loser Pyramid, which represents your daily servings of fruits, vegetables, protein, breads, grains and extras. You can follow the Biggest Loser Diet for 8 weeks, or for as long as you like or find necessary. The Biggest Loser Diet plan does not have any specific time frame or expectations. The "Biggest Loser Cookbook" notes that 2 lbs. a week is a safe and normal weight loss rate.
Suggested Servings
The Biggest Loser diet is an eating plan based on the Biggest Loser 4-3-2-1 pyramid, which is different from the USDA's My Pyramid. The focus here is to eat more fruits and vegetables, and a moderate amount of whole grains, to increase the consumption of protein and eliminate sugar and refined grains like white bread. While on the diet, you may eat four servings of fruits and vegetables, three servings of protein, two servings of whole grains and one extra serving of fat, oil, sweets or alcohol, equivalent to 200 calories daily. A fruit serving constitutes 1 cup, a medium piece or 8 oz. A vegetable serving constitutes 1 cup or 8 oz. Animal protein, vegetable protein and dairy servings constitute 1 cup or 8 oz. A bread serving constitutes 2 slices, one bun or roll, two flatbreads or one tortilla. A serving of grains constitutes 1 cup cooked.
Food Choices
Unlike diets that steer clear of certain carbohydrates, the Biggest Loser Diet incorporates a variety of fruits, vegetables, breads and grains. You may choose fruits such as apples, bananas, berries, citrus fruits, mangos, melons, pineapples and watermelon. Some vegetable choices include artichokes, asparagus, beans, greens, peppers, broccoli, cabbage, carrots, cauliflower, cucumbers, sweet potatoes, tomatoes and much more. When choosing animal protein such as beef and pork, choose 95 percent lean. You may also eat white meat chicken and turkey, egg whites and all fish and shellfish. Choose heart-healthy fish with omega-3 fatty acids such as salmon, sardines, herring, mackerel, trout and tuna. You may enjoy low-fat dairy options such as buttermilk, one percent milk, skim milk, yogurt and cottage cheese. When choosing breads, you should opt for whole grains with high-fiber at 45 calories per slice. Good grain choices include brown rice, barley, couscous and quinoa.
Vegetarian Options
Many low-carb diets do not make allowances for vegetarians. However, if you are a vegetarian, The Biggest Loser Diet recommends animal protein substitutes such as beans, legumes, miso, soybeans, tofu, soy bacon, soy hot dogs and veggie burgers.
Helpful Hints
Although the diet pyramid recommends four servings of fruits and vegetables daily, The Biggest Loser Diet allows you to choose more servings of certain fruits and vegetables if you desire. However, avoid eating extra servings of high calorie, starchy vegetables such as pumpkin, squash, sweet potatoes and yams. For optimum nutrition, avoid enriched breads and opt for labels that list whole-grain or whole-wheat as the first ingredient. If you enjoy cereals, choose packaged high-fiber cereals that contain more than 5 g of fiber per serving. Although white potatoes are nutritious, avoid eating them during your weight loss process to avoid raising your blood sugar. When your blood sugar drops, you can become hungrier and tempted to overeat.
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