Biggest Loser Diet
- modified, low carbohydrate diet 45% of calories from carbohydrates (mostly fruits, vegetables and some whole grains), 30% of calories from protein, and 25% of calories from healthy fats or oils (seeds, nuts, avocado, olive oil)
- no “white stuff”
- whole foods, elemental ingredients
- 4-3-2-1: daily 4 cups minimum of fruits and vegetables, 3 servings of healthy proteins (e.g. fish, skinless chicken breast, 93% lean ground turkey), 2 servings of whole grains, and 1 serving of healthy fat.- Aim for everyone to have 1 serving of fish daily.
- There is room for 1 optional treat per day.- Cereals must have minimum 5 grams of fiber per serving and less than 5 grams of sugar per serving. This limits the cereals to certain oatmeals, bran cereals, or other high fiber cereals on the market.
- Goal of 7 calories per pound of body weight for daily caloric intake. This is recalculated after significant weight loss.
Biggest Loser Exercise
- Goal is 7 hours per week of exercise
- Incorporate weight training, coaching, teamwork, and competition
