The Biggest Loser Diet Plan

the-biggest-loserIf you spend any amount of time watching TV then I am pretty sure you have seen or atleast heard of the show “The Bigger Loser” which is aired on NBC.  If you haven’t of it then basically in this show the contestants compete to lose the most weight by exercising, eating right, and getting yelled at by their coaches. The dramatically edited struggles pretty accurately describe the trials and tribulations you go through on a diet. The official diet plan, described in the book of the same name is catching on and is pretty easy to follow. We’ll take a closer look at it, and take a look at a sample meal plan that you can use.

How Does It Work?

biggest-loser-diet-planThe Biggest Loser diet is based off of a pyramid that consists of 4-3-2-1. That’s fruits/veggies, lean protein, whole grains, and “extra,” in that order. Of course, there is plenty of prescribed exercise, but that is a story for another day. The idea is to focus on getting plenty of fruits and vegetables, which is where most people go wrong, and then adding in other nutrient rich foods.

By keeping a food log, measuring your portions, and drinking plenty of water, you will be taking charge of exactly what you are eating. It is basically a healthy diet, but one that you are keeping a close eye on and can learn nutritional tips that you can take with you through your entire life.

Getting rid of the starches and sugars will work to keep you full for longer, but the whole grain options that you replace them with will also make sure that your blood sugar levels stay steady, rather than spiking and causing a fat storage response.

What Can You Eat?

In total, you can eat either 1,200, 1,500, or 1,800 calories a day. Of those calories, the following should be included:

  • 45% Fruits/Vegetables, – Apples, Berries,
  • 30% Protein – Grass Fed Beef, Chicken, Wild Caught Fish, Vegetarian Sources
  • 20% Whole Grains – Whole Grain Bread, Brown Rice
  • 5% Oils/Fats – Olive Oil, Coconut Oil, Alcohol, Anything You Like But No More Than 200 Calories

In particular, anything that is processed or includes added sugar, fats, or salt should be avoided. There is a lot of emphasis on “whole” foods and ones that are in their natural state. No matter how much food is in your diet, even changing this simple thing will make a massive impact on your success.

The carbohydrates should be something that you pay a lot of attention to. Sugars are one of the most problematic things that anyone can include in their diet. Choose the wrong ones and you will cause a spike in your blood sugar. Each time it spikes, your body releases insulin, which contributes to fat storage. Too many of these spikes and your body will soon have an insulin resistance that is the first step on the way to diabetes. A change here will do more than all of the fruits and vegetables in he world when it comes to your fat loss. Don’t neglect your veggies! I don’t care how much you hate those green beans!

A Sample Day In The Life Of The Biggest Loser


  • 1 Cup Egg Whites with basil, 1 teaspoon olive oil, 1 teaspoon basil, 1 teaspoon grated Parmesan
  • 1 Slice Whole Wheat Toast
  • 1/2 Cup Blueberries
  • 1 Cup Skim Milk


  • Chicken Salad – 2 Cups Romaine, 4 ounces grilled chicken, 1/2 cup celery, 1/2 cup mushrooms, 2 tablespoon low-fat Caesar dressing
  • 1 Medium Nectarine


  • 4 Ounces Grilled Salmon
  • 1 Cup Brown Rice
  • 1 Cup Spinach with olive oil
  • 1/2 Cup Cantaloupe
  • 1/2 Cup Raspberry Sorbet

This covers the basics for your day, but any of the foods that I listed above can be substituted for these. Make sure that you substitute proteins for proteins and carbs for carbs and not the other way around. Just because you eat all foods that are allowed for a meal doesn’t mean that it is healthy. No carbohydrate filled meals Period.

The Biggest Loser Workouts

The Biggest Loser diet plan also includes a number of different workouts, but circuit training is the most recommended. Eating right is only going to do so much for you, if you want maximum results you need to mix it with proper workout. You are going to do this workout three times a week and you need to make sure that you always include a full day of rest in between them.

Here we go:

  • First, make sure that you pick a set of weights that will work best for you. Having different options between 5 and 25 pounds is important to get the most out of each exercise.
  • Perform 12-15 reps of each move. Once you move up, you can increase the weight and do 6-10. The lower reps, the harder the muscle work, which is handy if you feel like packing on a little bit of muscle.
  • Warm up for five minutes with a medium paced jog. Make sure that you stretch your arms some as well to get them warmed up
  • Do a circuit workout consisting of:
    • Push Ups
    • Sumo Squats
    • Overhead Press
    • Bicep Curl
    • Walking Lunges for 5 minutes instead of counting reps
    • Tricep dips on a chair
    • Dumbbell Rows
    • Standard Lunges
    • Crunches for 5 minutes
  • Use active stretches to cool down for five minutes.

The Biggest Loser diet and workout are a great way for anyone to lose weight. Just because it comes from a popular television show doesn’t mean that it isn’t effective. I haven’t tried this one, but I have talked to a few people that have had decent success with it. If you have tried other diets and failed, this might be for you. You do have to make sure that you stick with it. Unlike the Paleo diet, Bulletproof diet, or Atkins diet, this one really does require that you pay close attention to your portions.

A few more The Biggest Loser Diets Tips before I sign off:

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