How to Shed Extra Fats Using the Biggest Loser Diet

Many of us have been amazed of how those ‘extra-large’ contestants turn into slim and gorgeous individuals after a few months without any diet pills, ‘miracle weight loss solutions, and so on. There are just two factors that comprise the biggest loser diet – food and exercise. Simple as it may seem, burning fats isn’t that easy as people think it is. Behind the scenes are ordinary individuals who cry, resist the eating temptation, and sweat to the max to become fit.


The Big Loser Diet – An Overview

After 12 weeks, you can expect to have a slimmer body following the Biggest Loser diet. There are no secret pills, no personal trainers – just a menu featuring vegetables, fruits, lean protein, and extra time exercising. This low-calorie diet follows the 4-3-2-1 serving. Dieters are provided with four servings of fruits and vegetables, three of lean protein, two servings of whole grains, and one for the ‘extra’. Alongside with maintaining this kind of diet, they also need to give time and effort on sweating their fats out. As a result, not only will they lose weight, but also decrease their blood pressure, get more energy, and lower down their cholesterol levels. The workout starts for 30 minutes until an hour a day.

The biggest loser diet gives emphasis on the quality of calories. 45% of the calories come from carbohydrates while 30% are from protein, and 25% come from fat.

Here’s a sample meal plan under the biggest loser diet:

For breakfast:

  • ½ serving of protein
  • 1 serving of whole grain
  • 1 serving of fruit

For midday snack:

  • ½ of protein
  • 1 serving of fruit

For lunch:

  • 1 serving of protein
  • ½ of whole grain
  • 1 serving of vegetable

For afternoon snack:

  • ½ of protein
  • 1 fruit

For dinner:

  • ½ serving of protein
  • 1/2 whole grain
  • 2 servings of vegetables

People who are following the biggest loser diet are discouraged from buying processed foods. Chef Cheryl Forberg, the show’s official dietician recommends reading the label carefully. She said if individuals come across some ingredients they can’t pronounce, avoid them. Also, they should prefer raw fruits and vegetables over the dried ones. And as much as possible, meals should be prepared with no added sugar or fats. Whenever fats are used, Forberg suggests it should be unsaturated fats.

Protein choices include lean meat and fish, vegetarian protein, and low-fat dairy products. When it comes to whole grains, dieters must choose those that are less refined and have fiber content of at least 2 grams and sugar of no more than 5 grams. Eliminating sugar in a dieter’s life is essential in keeping the craving and hunger minimal. With less sugar, there will be fewer spikes on insulin or glucose levels, which lead to a decrease in appetite.

How does the biggest loser diet work?

The theory behind this popular diet plan is simple – burn more calories than you can eat. The recommended calorie intake for men and women are 2,500 and 2,000 a day. Any excess on this should be converted to energy. Otherwise, the body will store them as fats. To avoid intense hunger, meals are scheduled frequently. This also prevents a person from eating too much during lunch and dinner.

Important lessons learned

The Biggest Loser show has inspired thousands of people out there who have always believed they can never lose weight. Six months sounds crazy but the contestants made it and showed the world it is possible to lose extra weight in just a limited period of time. By following the biggest loser diet, one is sure to uncover important lessons in life and in health (free .pdf to read).

Losing weight is possible, but it can be tough – take out the cameras, directors, and all the crews of the Biggest Loser and there you will find ordinary individuals who are always ready to take a bite of the foods they used to eat. The biggest loser diet is indeed an effective and workable diet program but without other people to keep an eye on you, it may not just work that well and losing weight might take so much time.

Health is just a matter of diet and exercise – you really don’t need to spend a fortune buying weight loss products to achieve good health and a slimmer body. It’s always been the basic – proper diet and exercise. Poor choice of food and lack of physical activities are two of the major health risks that fortunately, we can control.

Calories are essential components of a good health – many people are too afraid of calories but they’re actually the single most important nutrient the body needs to stay functional. The biggest loser diet suggest limiting calorie intake but the key is this – so long as you are able to burn the unused calories, you can stay fit and slim. There is no precise calorie formula that works for everyone. A person planning to undergo a low-calorie diet should take time to understand his or her calorie profile either through research or by asking help from professional dieticians.

Saanvi Singh

Saanvi Singh is a famous author. She is also an avid blogger. She has been writing on various topics like Health, Fitness, Diet and Weight loss.

2 thoughts on “How to Shed Extra Fats Using the Biggest Loser Diet

  • February 3, 2016 at 12:33 pm

    Losing weight when you are over age 50 is very tough – particularly when joints are stiffer and muscles are weaker. I find that it helps if you have a stricter schedule for your day. Some seniors are retired or working part time – this gives time to be at home and have easy access to eating less mindful of what you are eating. It is easier to sit in front of the TV and eat without thinking about the actual calorie intake. We make arbitrary rules for ourselves and then we break them rather quickly. One suggestion that works better for me is to take my weekly nutritional plan to the grocery store once a week – on the same day of the week, at the same time. Only pick up the things on your diet plan that you don’t have at home. Since the best nutrition is fresh vegetables, fruit, and protein – most of what you need for the week will be included in that single trip to the grocery store – and primarily in the produce and the meat section of the store. Try to avoid the center of the store – as in randomly going up and down the aisles so you won’t forget something that you might need. Just use your list and avoid meandering around the store. Always go after you have eaten. Never go to the grocery store when you are hungry!
    Putting things in the refrigerator and cupboard in a particular order is also a helpful habit – set up your fridge and your pantry according to what each day’s menu includes. Don’t put all of your eggs in one carton – so you can pull out the carton and there are 6 eggs that make your mind think “Omelette” . Better to have a small bowl that contains one or two eggs, with a tomato, orange and a piece of whole grain bread. So, for breakfast you pull out that bowl and you prepare what is in it. No return trips to the fridge or pantry. You have what you need for the day already separated and ready for you to cook or eat. If you prepare the next day each night before you go to bed – there are no choices needed in the morning or during the next day – 3 meals and 3 snacks are already waiting for you. Reduce spontaneous choices as much as possible.

    For exercise I find that aqua aerobics are the best for me – I have a lot of weight to lose and I am 70 years old. Whatever it is that you find works for you – the secret is to have a rigid schedule – write it on your calendar – each day – not ditto marks or a line – actually write it out – including activity, time and duration of session. Skip a day between strength training (weights or resistance training) – it will help to keep you from being sore. A steady paced walk or treadmill can be done daily – if weather permits it is a good activity to do after dinner – with a friend is even better. ,Cross off each day that you completed your exercise plan – seeing all those big X’s is motivating. Weight yourself only once a month unless you feel you have slipped too much in your plan – then weigh at the end of each week.

  • April 2, 2013 at 4:32 am

    I would read more on this topic if writers were more like you about using interesting information and adding brain-stimulating content. This is an excellent piece of writing. Thank you.


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