"The Biggest Loser" is an extremely popular television show that chronicles the weight-loss journey of contestants on the show, who exercise and diet their way to a healthy weight. The Biggest Loser diet is not so much a specific diet as a way of eating that changes the dietary habits of contestants or individuals who purchase books about the program. At its most basic, the Biggest Loser diet helps individuals relearn how and when to eat.
Planning
The Biggest Loser diet teaches individuals strategies to better eating. For example, learning how to plan meals and snacks is a large part of the diet. Learning how to track calories and divide those calories into a balanced daily diet helps prevent hunger and grazing. Contestants of "The Biggest Loser" are limited to 1,500 calories a day, broken down into breakfast, lunch, dinner and two snacks. Plan meals in advance so you know what's on the menu before you reach the kitchen to reduce temptation and to maintain control of calories.
Calorie Control
The Biggest Loser contestants are started on a 1,500-calorie diet plan, broken down into 375 calories per meal, eating a specific amount of foods per day. According to "The Biggest Loser 3-Day Jump Start," individuals seeking weight loss are instructed to eat 4 cups of fruits and vegetables a day, which are naturally low in calories, with two servings of whole grains, three servings of protein and 200 calories a day for snacks. These 200 calories can be healthy snacks such as seeds or a sugar-free dessert to help reduce sugar cravings.
Fiber
"The Biggest Loser" suggests choosing foods with fiber to help individuals feel fuller longer. Grains and fibers should be non-white selections, such as whole grain fiber found in breads and of course, the fruits and non-starchy vegetables (a potato is considered a starchy vegetable). The program suggests carbohydrates that offer about 5 g of fiber per serving.
Protein
Protein should be carefully chosen and should take up about 30 percent of daily calorie intake. Proteins can include fish, lean meats, and low-fat or fat-free dairy products such as milk, cottage cheese and yogurt. Poultry without skin is a good choice, and, when possible, choose the white meat over dark. For beef lovers, select lean cuts of beef such as sirloin, chuck or tenderloin.
Fruits
Choose a variety of colorful fruits every day. Aim for color such as reds, orange, green and yellow, such as fuji or granny smith apples, oranges, green or purple grapes and bananas. The Biggest Loser diet suggests at least one raw fruit every day, but try to stay away from dried fruits, as they're packed with sugar and extra calories and don't have as much nutritional value as fresh fruits.
References
- DietTV.com: Biggest Loser Diet
- Forberg, Cheryl, Roberson, Melissa, Wheeler, Lisa, The Biggest Loser 30-Day Jump Start, Rodale, 2008
- NYDailyNews.com: The Loser's Diet
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