Biggest Loser Diet

What is Biggest Loser Diet?

The Biggest Loser diet is a balanced diet based on the reality TV show “The Biggest Loser” and involves less-than-groundbreaking tactics like eating regular, balanced meals; practicing portion control; food journaling and exercising for six weeks. Each day, you’ll eat about four servings of fruits and vegetables, three of protein foods, two of whole grains and no more than 200 calories of “extras” like desserts. That should make for a menu where 45% of your day’s calories come from carbs, 30% from protein and 25% from fats. The Biggest Loser makers claim that following the plan not only can help you lose weight, it can also help prevent or reverse diabetes; cut the risk for cancer, dementia and Alzheimer’s; improve your heart health and boost your immune system. Cut calories, work out and watch the pounds melt off, they say.

Pros & Cons

  • Solid nutrition
  • No foods off-limits
  • Lots of grunt work
  • Somewhat pricey

How does Biggest Loser Diet work?

To begin the Biggest Loser diet, you can choose among several books, the most recent of which is, “The Biggest Loser: The Weight Loss Program to Transform Your Body, Health and Life,” which was released in 2013. All are heavy on success stories from past “The Biggest Loser” contestants, tips for developing your menu based on a special food pyramid and suggestions for sweating out some calories. For example, beginners might try following these tips:

  • Make sure you have one fruit or vegetable at every meal, and then eat one more as a snack. Include a protein food – say, eggs, chickpeas or a chicken breast – at every meal.
  • Limit your whole grain consumption to two servings a day.
  • Don’t eat more than 200 calories a day of “extras” like desserts or cocktails.

If you follow the book “6 Weeks to a Healthier You,” you’ll also take a hard look at your risk factors for developing diseases, calculate your calorie allowance, learn about portion control and when to eat, and see why keeping a food journal is important.The rest of the book is split into thematic chapters – from preventing or reversing diabetes to lowering high blood pressure – and each takes you through a week of meal plans and recommendations for different types of exercise.

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