New Diet Plans: The Biggest Loser Diet

The Biggest Loser: The Weight-Loss Program to Transform Your Body, Health, and Life (Rodale)

Length of program: 12 weeks, with lifelong results.

Where: http://www.biggestloserclub.com

Guidelines of the Biggest Loser Diet Plan Include:

• Daily workouts: Start at 30 minutes everyday, then increase to 1 hour everyday.
• Keep a daily food log.
• Drink 48-64 oz. of water per day. (6-8 glasses/day)
• Controlled portion sizes.
• Cut out appetite stimulating foods such as white bread, white pasta, and potatoes.
• Read food labels and avoid processed foods, added fats, sugars, and extra salt.
• When fats are used, emphasis is on healthy fats, while saturated and trans fats are avoided.
• Preference is given to whole, raw fruit and vegetables, not juices or dried fruit.

Meal Planning is based on The Biggest Loser Pyramid of 4-3-2-1.

• Minimum of 4 Servings of Fruits and Veggies: at least half from fruit and half from vegetables, but not more fruit than vegetables
• 3 Servings of Lean Protein: including lean meat, fish, vegetarian sources, and low-fat dairy
• 2 Servings of Whole Grains: contain at least 2 grams of fiber per serving of bread, at least 5 grams of fiber per serving of cereal, no more than 5 grams of sugar per serving
• 1 Serving of an “Extra:” your choice and can include fats, oils, sweets, or alcohol, up to 200 calories

Calories are broken down as follows:

45% from carbohydrates
30% from protein
25% from healthy fats

Serving sizes are determined by your calorie needs for weight loss:

The program determines your calorie needs for weight loss simply by multiplying your current weight by 7 (The tv show uses 6 to get faster results). The range is between 1,050 calories for a 150lb. person up to 2,100 calories for a 300 pound person. The book includes 1-week sample meal plans for 1200, 1500, and 1800 calorie diets, and also provides some recipes.

An Example Meal Plan From Biggest Loser Diet:

This diet plan emphasizes small frequent meals, each high in fiber and lean protein to curb hunger and minimize calories.

Breakfast: 1/2 serving protein, 1 serving whole grain, 1 serving fruit
Snack: 1/2 protein, 1 fruit
Lunch: 1 protein, 1/2 whole grain, 1 vegetable
Snack: 1/2 protein, 1 fruit
Dinner: 1/2 protein, 1/2 whole grain, 2 vegetables

Success with the Biggest Loser Diet Plan means following their Guidelines on Exercise:

This weight loss program includes a detailed cardiovascular and strength training program that increases in intensity. It is aimed for those at the beginner level, and though starting any exercise program may not be easy, this is one that most people can follow. There is also a Biggest Loser exercise dvd that you can purchase separately that includes both cardio and strength training routines.

Extras Include:

• Tips and stories from former contestants on the show for encouragement and inspiration.
• Additional help and motivation through an online support program called the Biggest Loser Club. It includes additional meal plans, recipes, custom fitness information, and online journal. Cost is about 5$ per week.

The Biggest Loser Cookbook: More Than 125 Healthy, Delicious Recipes Adapted from NBC’s Hit Show

Benefits of the Biggest Loser Diet:

It is based on science and aimed at healthy weight loss. While shedding pounds, you will also be on a heart-healthy diet that can lower your blood pressure and cholesterol levels.

Meals and snacks are spaced throughout the day to curb hunger. The high intake of lean protein and fiber advocated by the diet plan are also good for minimizing cravings and maintaining a steady level of blood sugar.

It includes an exercise program with both cardio and strength training, that almost everyone can participate in, even those who aren’t used to exercise.

It encourages the development of healthy habits to maintain weight loss, such as reading labels, making better food choices, and living a more physically active lifestyle.

It also offers an online support program, supplemental recipe books and exercise videos.

Drawbacks of the Biggest Loser Diet:

Your caloric requirements for weight loss are generalized. There are better methods, such as using a basal metabolic rate calculator, for determining how many calories you need to limit yourself to. If you cut your calories too drastically, you will not only suffer with hunger and fatigue, but you could also cause your weight loss to plateau.

Because it encourages a reduction in food intake, it should encourage the use of a daily multivitamin to make up for any potential deficiencies during the twelve week period.

It does involve a commitment to change. It simply will not be effective if one expects drastic results in 2 weeks, and change can be hard sometimes even when it is for the better.

The change in eating habits, though healthy, may not work for everyone. Fresh fruits and vegetables, quality whole grain breads, olive oil, and almonds can make your grocery bill add up faster. Also, not all of us want to avoid pasta (though no-carb pasta would be an option) and baked potatoes. If you have a family and they’re not on board with adopting these healthy food changes, it could be difficult to adopt the plan whole-heartedly.

Are harmful Parasites to blame? The Fat Loss Secret…

The following is an excellent resource to help you to the body of your dreams fast: Escalating Density Training (EDT) is the most fool-proof method of building muscle (for men and women).

Technorati Tags: Biggest Loser Diet, The Biggest Loser Pyramid

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