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The Biggest Loser Diet

woman with apple on diet

This diet originates from the popular TV programme The Biggest Loser, where overweight contestants compete to lose the most weight for a prize

The Biggest Loser diet, which involves calorie-counting, suggests followers eat lower fat foods, less refined carbohydrates and limited calories. The main premise is to consume fewer calories than you burn. Dieters are asked to multiply their weight (pounds) x7 to determine how many daily calories they are allowed. The calorie allowance is then divided into 4-6 small meals a day. The suggested meals of whole foods, low fat protein with plenty of fibre help to prevent hunger pangs whilst on the weight loss plan.

healthy dietThe '4-3-2-1 Biggest loser pyramid' is a suggested guide for dieters to determine what proportions of food groups you should eat:

4 servings of fruit and veg
3 of lean protein foods
2 servings of whole grains
1 serving of extras (200 extra calories from a selected list of foods) such as, oils, alcohol, salad dressings, sugar-free desserts, etc.

The Biggest Loser diet plan consists of :
  • 3 meals and 1-3 snacks a day - calorie-counted, and with servings in proportion with '4-3-2-1 Biggest Loser Pyramid'
  • Keeping a food diary
  • Weighing weekly
  • Cardio exercise for 30 minutes, at least 3 times a week
  • Regular resistance and strength training
  • Avoiding processed foods - no sugar, potatoes or refined grains
Once you have lost the weight, there is a supportive maintenance programme, including advice and encouragement from past contestants and online forum members, on how to keep the pounds off.

Pros of the Biggest Loser diet

Lots of online support from people who have experienced the diet and exercise plan (past contestants and forum members)
Motivational - if you enjoyed the TV programme you are likely to find the diet inspirational.

Cons of the Biggest Loser diet

Some concern has been expressed from health experts about the low daily calorie recommendation for those under 150 pounds. Any diet less than 1200 calories is not suggested as being healthy. Fast weight-loss is not usually easily maintained, slow steady weight-loss tends to stay off because you are gradually introducing new healthy habits into your diet., making it more sustainable.

More info: www.biggestloserclub.com (external site - opens in new window)

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