TV's Biggest Loser Diet
The Biggest Loser Diet
History
This diet is based on the popular American reality TV series, "The Biggest Loser," in which overweight contestants compete to see who can lose the highest percentage of their starting weight. The show first aired in 2004, and in 2008, the network began casting for its seventh season.
How it works
The Biggest Loser diet focuses on calorie counting. The program advocates that participants consume no more than 7 times their body weight in calories per day. So for example, if you weight 200 pounds, you should limit yourself to 1400 calories per day. This will be a very big calorie cut for most people, and you should consult with your doctor before proceeding to make sure the diet is safe for you. Also keep in mind that many doctors and nutritionists recommend that dieters on any program consume no less than 1200 calories per day.
Of these daily calories, 45% should come from carbohydrates, 30% from proteins, and 25% from healthy fats or oils. The biggest loser diet is based on the 4:3:2:1 pyramid, that is, 4 servings of fruits and vegetables, 3 of lean protein, 2 of whole grains, and 1 serving of healthy fat.
Other guidelines:
- You should avoid "white stuff" - things made with sugar or white flour. Go for whole grains instead.
- Eat one serving of fish daily
- Cereals consumed must have at least 5 grams of fiber and less than 5 grams of sugar per serving.
- Exercise seven hours per week.
- Keep a food and exercise diary and write in it daily so you can track your progress. It can also help you to be aware of bad habits that are sabotaging your weight loss.
Multivitamins are not specifically mentioned, however anyone on such a low calorie diet should take one daily, to ensure that they are getting all the necessary vitamins and minerals. While it is certainly possible that the healthy diet is meeting all your nutritional needs, it's better to err on the side of caution.
Popularity
With the show's enduring popularity, and some contestants losing 200 pounds or more, it is no surprise that many viewers are interested in trying the program as well. However, those playing along at home should always keep in mind the disclaimer that appears at the end of the program:
"Our contestants were supervised by doctors while participating in the show, and their diet and exercise regimen was tailored to their medical status and specific needs. Consult with your own doctor before embarking on any diet or exercise program."
It is also important to keep in mind that the nature of the show, which keeps the contestants on a "ranch" or "campus" away from family, friends, their jobs, and their usual routines and bad habits, greatly aids the behavior-changing process of the contestants. So don't be discouraged if you find it difficult to stick to the plan at first, or do not see results as quickly as the cast.
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