| The Biggest Loser Diet is a calorie-controlled, | | | | need to readjust your daily calories downward in |
| carbohydrate modified, fat reduced, weight loss | | | | order to keep losing at a good pace and break |
| diet geared to help you burn pure fat from the | | | | through plateaus, should your weight loss ever |
| body. It also help to do so without deprivation or | | | | seem stalled. Your Biggest Loser online program |
| loss of energy. | | | | will make this adjustment for you, and change |
| How The Biggest Loser Diet Works | | | | your meal plans as necessary. |
| The Biggest Loser Diet guides you to choose | | | | Note: Everyone is different, and we all burn |
| foods that are closer to their natural source, | | | | different amounts of calories at different rates. |
| particularly fruits, vegetables, and whole grains, | | | | So if you and a partner, friend, or buddy follow |
| because your body processes and uses them | | | | The Biggest Loser Diet, one of you might lose |
| much more efficiently to build health. Whole foods | | | | weight at a different rate, faster or slower, than |
| are those that have not been modified from their | | | | the other from week to week. |
| natural state, or have been modified only a little | | | | Additional Suggested Health Benefits of The |
| bit, for example, through cooking. Foods that have | | | | Biggest Loser Diet |
| been substantially modified are classified as | | | | The biggest loser diet program contains a detailed |
| processed foods. For example, blueberries are a | | | | cardio and strength-training program that |
| whole food but blueberries toaster pastries are | | | | increases in intensity for a fat-busting boost. |
| not. | | | | It works because you burn more calories than |
| Whole foods are higher in fiber, which aids in | | | | you eat, and if you follow the prescription for |
| weight loss, both because it is filling and because it | | | | eating healthy, whole foods every few hours, you |
| helps reduce the number of calories that your | | | | shouldn't have to deal with hunger. |
| body absorbs after a meal. Further, whole foods | | | | Potential Risks of The Biggest Loser Diet |
| are much less fattening than processed foods | | | | Sounds simple enough, but when you don't have a |
| because they do not contain added sugar or | | | | personal trainer pushing you, as the TV |
| other sweeteners. Nor do they contain added fats | | | | contestants have, it is difficult to stay motivated. |
| or oils. | | | | If you're motivated by the television program, |
| This is a low calorie diet based on the Biggest | | | | you have to struggle hard at home with this |
| Loser pyramid of 4-3-2-1 (four servings of fruits | | | | sensible and straightforward approach. |
| and veggies; three of lean protein; two of whole | | | | Whilst The Biggest Loser Diet doesn't provide |
| grains; and one "extra"), along with good | | | | viewers with a realistic format for exercise, it |
| old-fashioned exercise. Eat a diet based largely on | | | | does motivate them to get started and that is a |
| fruits, vegetables and lean protein, add a heavy | | | | good thing. |
| dose of physical activity and you will lose weight, | | | | What the Experts Say about The Biggest Loser |
| lower cholesterol, decrease blood pressure, and | | | | Diet |
| become stronger and more energized. | | | | The Biggest Loser Diet has certain advantages. |
| The Biggest Loser Diet is based on a diet is high in | | | | When you eliminate refined starches and sugars |
| lean protein. Protein has a hunger controlling effect | | | | or the appetite stimulating foods, hunger and |
| on the body, which is why higher protein diets are | | | | appetite go way down because blood glucose and |
| so effective for weight loss and fat-burning. | | | | insulin spikes are minimized. |
| What Food is Allowed in The Biggest Loser Diet | | | | The diet is endorsed by the American Dietetic |
| The Biggest Loser Diet gives you the freedom to | | | | Association. According to American Dietetic |
| eat a wide variety of foods, as long as you stick | | | | Association spokesperson Amy Jamieson-Petonic, |
| to mostly whole, natural foods. Over the course | | | | MEd, RD, the Biggest Loser Diet is a worthwhile |
| of the 12-week program, you can expect to eat | | | | diet-- as long as you consume at least 1,200 |
| small, frequent meals containing plenty of fiber | | | | calories daily. "It is not recommended to consume |
| and protein, for fullness without too many calories. | | | | fewer than 1,200 calories a day because it is |
| The Sample Meal Plan for The Biggest Loser Diet | | | | difficult to obtain the necessary vitamins, minerals |
| The Biggest Loser Diet plan includes one week | | | | and nutrients needed for daily activities," she says. |
| sample meal plans for 1,200, 1,500 and | | | | Susan Bowerman, MS, RD, assistant director of |
| 1,800-calorie diets, along with some recipes. | | | | the Center for Human Nutrition at the University |
| Forty-five percent of the total calories come | | | | of California at Los Angeles also endorses the diet. |
| from carbohydrates, 30% from protein, and 25% | | | | According to Bowman, "The Biggest loser Diet is |
| from fat. | | | | very similar to the plan we use at our clinics, using |
| The 4-3-2-1 Biggest Loser Pyramid sets the stage | | | | very low-fat and lean protein, lots of fruits and |
| for number of servings from each of the food | | | | vegetables (with an emphasis on vegetables), and |
| groups: | | | | avoiding refined grains -- which has proven to be |
| - 4 servings of fruits and vegetables | | | | successful because the diet is very satiating," she |
| - 3 servings of protein -- lean, vegetarian, or | | | | says. Bowerman also recommends that dieters |
| low-fat dairy | | | | get plenty of omega-3 fatty acids, either in a |
| - 2 servings of whole grains | | | | supplement or by eating low-mercury types of |
| - 1 extra of fats, oils, sweets, alcohol, or your | | | | fish twice weekly. |
| choice, equivalent to 200 calories | | | | American Dietetic Association spokesperson Amy |
| What Foods are Not Allowed in The Biggest Loser | | | | Jamieson-Petonic, MEd, RD, endorses the Biggest |
| Diet | | | | Loser Diet -- as long as you consume at least |
| The Biggest Loser Die doesn’t allow eating | | | | 1,200 calories daily. "It is not recommended to |
| any appetite stimulating white foods like bread, | | | | consume fewer than 1,200 calories a day because |
| pasta, or potatoes. You have to keep daily food | | | | it is difficult to obtain the necessary vitamins, |
| logs, watching portion sizes, and drinking 48-64 | | | | minerals and nutrients needed for daily activities," |
| ounces of water each day round out the basic | | | | she says. |
| plan. | | | | Bottom Line Evaluation of the Biggest Loser Diet |
| Dieters are urged to choose foods that are not | | | | Only four components of food supply calories: |
| processed and contain no added fats, sugar, or | | | | protein and carbohydrates (4 calories per gram), |
| salt. | | | | alcohol (7 calories per gram), and fat (9 calories |
| How to Benefit from The Biggest Loser Diet | | | | per gram). Vitamins, minerals, phytochemicals, |
| There is a simple formula for you, put together | | | | fiber, and water do not supply calories. |
| by the Biggest Loser doctors and nutritionists. | | | | Diet-wise, no matter what you've heard, calories |
| Your present weight X 7 = Your daily caloric | | | | really do count, and they count big-time. If you |
| needs for weight loss. | | | | don't eat fewer calories than you burn off, there |
| Your calorie count should never be static; in fact, | | | | will be no weight loss. |
| it's a moving target. As you lose weight, you'll | | | | |