The Biggest Loser Diet

The biggest loser diet is based on an American reality TV show ‘The Biggest Loser’ which claims to keep your body fit and healthy, by following certain food habits and practices. One of the greatest challenges that people face today, is losing weight. About half of the Americans strive to lose their weight. By following a perfect dietary plan with a good workout would assist you in this process. As the title suggests, a considerable amount of weight is lost while following this diet.

The Biggest Loser Diet

What is the Biggest Loser Diet?

The biggest loser diet is a low-calorie diet which also emphasizes regular workouts for the best results. However, you will not be able to lose weight as rapidly as shown in the biggest loser show. The diet supports you with a dozen of books and DVD’s, for effective workouts and inspiring bits of advice to meticulously follow on to this.

Foods to follow:

Most of the foods in this diet have lean proteins and low-fat dairy. These foods are low in calories but high in fiber which keeps you satiated. You are allowed to consume about 1300 calories per day.

  • Soy
  • Fruits
  • Vegetables
  • Whole-grain
  • Beans
  • Nuts
  • 6 to 8 glasses of water

The biggest loser diet offers a 4-3-2-1 pyramid for a typical day’s meal. Four servings of fruits and vegetables (raw or cooked) are recommended daily. Leaned proteins are taken from soy, meat, legumes, and other low-fat dairies for three servings. Whole-grain foods like oats, quinoa, or brown rice are high in fiber content and are consumed daily for two servings. The diet offers you an extra 200 calories in which you can include any foods which can vary your options.

Foods to skip: 

The biggest loser diet does not restrict any foods, in particular, however, it limits the number of calories consumed. Therefore, high-calorie foods can be consumed only to a moderate level. Some foods that this diet bans are:

  • Sweets
  • Snacks
  • Desserts 
  • Alcohol
  • Caffeine 
  • High-fat foods

The Biggest Loser Diet

Sample menu:

A single day menu on the biggest loser diet includes three balanced meals and two snacks to keep you away from cravings and hunger.

Breakfast –

½ cup of egg white scrambled + 1 teaspoon olive oil + 1 teaspoon chopped basil + 1 teaspoon grated parmesan + ½ cup of cherry tomatoes

1 slice of bread + ½ cup of blueberries + 1 cup of skim milk

Snack –

½ cup of fat-free vanilla yogurt + 1 sliced apple + 1 tablespoon chopped walnuts

Lunch –

Salad – ¾ cup cooked bulgur + 4 ounces chopped grilled chicken breast + 1 tablespoon shredded low-fat cheddar + 2 tablespoons onion + ¼ cup diced zucchini + ½ cup bell pepper + 1 teaspoon chopped cilantro + 1 tablespoon low-fat vinaigrette

Snack –

8 baked corn chips + 2 tablespoons guacamole

Dinner –

4 ounce grilled halibut + ½ cup sliced mushrooms + 1 teaspoon olive oil + ¼ cup chopped yellow onion + 1 cup green beans

Salad – 1 cup arugula + ½ cup halved cherry tomatoes + 1 teaspoon balsamic vinaigrette

½ cup warm unsweetened applesauce + ¼ cup fat-free vanilla yogurt + 1 tablespoon chopped pecans and dash cinnamon

Benefits of the diet:

Balanced meals –

The biggest loser diet does not curb any particular food and so you are able to get all the nutrients that are required. A physically fit body requires all kinds of nutrients, and this diet stands at the pinnacle to help you achieve a robust life.

Readily available –

All kinds of foods can be consumed in this diet, and these constituents are readily available everywhere. Needless to state, that your time and energy need not be spent in searching for particular products. Nowadays all these foods are even available at your doorsteps.

Incorporates workouts –

You will definitely require healthy workouts when you choose to lose weight. Workout plans are also formulated by this diet which you can follow for a smart weight loss. 

The Biggest Loser Diet

Does the Biggest Loser Diet Help With Weight Loss?

The diet contributes a lot towards losing weight. If you combine your regular workouts with this diet, you will experience additional benefits concomitantly. The biggest loser diet gives a balanced meal plan that would help in shaping your body. The other weight-loss diets would suggest you consume low fat or low carb foods, whereas, this diet does not restrict any particular variety of foods. Many dieters who had followed this diet report that they had a significant weight loss in their body. 

Some Downsides of the Diet

The biggest loser diet is religious and restricts the number of calories you consume. So, you may feel hungry very soon and also fatigued. Also, when you limit your calories, it may affect your body in the long run. It is observed that people tend to regain back half of their calories during the initial stages, due to the slowdown in their metabolism rate. This is one of the main reasons that people relax their diet and fall back to their old food habits. But, very importantly, only if this diet is followed for the long term, there is a better chance of losing weight. Healthy fats are also required by your body for proper functioning, but this diet offers only very little consumption of fats. Some people also consider that this diet consumes a lot of their time. 

The biggest loser diet requires a lot of dedication and commitment to your goal. The foods labeled by this diet are available at all grocery stores, and the diet also provides you cookbooks which gives delicious recipes to follow. You can cook your own foods based on your taste, but ensure that you have an eye on the calories you intake. The biggest loser diet makes you become a healthy eater by avoiding unhealthy junk foods. The diet is ideal for vegetarians and vegans as it contains a lot of plant-based products.


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