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Biggest Loser Diet

person on scale (only knee down)When The Biggest Loser debuted on TV, America greeted the show with a mix of fascination and envy. Contestants shed pounds at amazing rates, and looked happy and healthy every episode. Not surprisingly, the Biggest Loser meal plan soon followed, and dieters everywhere jumped at the chance for Hollywood weight loss results. But if you’re considering adopting the Biggest Loser Diet, you’re probably asking, will it work for me? Here’s your answer.

Brief history of the Biggest Loser Diet

If you’re up-to-date on entertainment news, then you know the diet began with The Biggest Loser television show. The diet rocketed to popularity with the shocking and envious results of show contestants, who shed hundreds of pounds to reveal happier, healthier bodies and lifestyles. The principles of both the show and the diet are one and the same: we are sedentary, and we eat too many “wrong” foods and too few “right” foods.

Diet guidelines

The Biggest Loser Diet guidelines are simple: fill up on nutritious fruits and vegetables; dine on lean proteins (keep the red meat to a minimum); keep a food journal; and get active. Biggest Loser recipes are based on the diet’s unique daily food pyramid:

  • Four servings of fruits & vegetables
  • Three servings of protein
  • Two servings of whole grains
  • Fewer than 200 calories in “extras” like desserts

Additionally, the Biggest Loser diet plan requires exercise – and plenty of it! It’s not an add-on, but rather daily physical activity is expected and necessary to achieve optimal results.

The science behind the Biggest Loser meal plan

The science here is simple: More physical activity plus calorie restrictions (about 1,500 daily calories) equals weight loss. In addition to weight loss, Biggest Loser dieters will benefit from a diet rich in healthy fruits, vegetables and lean proteins. This amounts to lower “bad” LDL cholesterol, higher “good” HDL cholesterol, and overall improved cardiovascular health. The Biggest Loser is also one of the best diabetes diet plans out there, because it emphasizes low sugar, whole grains, and few saturated fats.

Biggest Loser recipes and sample menu

So what does a day in the life of the diet look like? It starts with some delicious Biggest Loser recipes, which you can source in the diet’s branded books, online, and from other dieters. Here’s a sample meal plan:

  • Breakfast: Egg white omelet (you can include one yolk) with sautéed peppers, onions and mushrooms; 2-inch wedge of cantaloupe; 1 slice of whole-wheat toast or a whole-grain English muffin; and 2 tsp. 100% fruit spread. Green tea and 1 cup of skim milk.
  • Morning Snack: Toothpick kebobs – 3 olives, 3 cherry tomatoes, and 1 total ounce of lean turkey breast
  • Lunch: Sandwich of whole-grain brain, 4 ounces of chicken breast, lettuce, 2 tomato slices, 3 slices of avocado, and 1 tsp. mustard. Mixed greens salad and 1/2 cup of fresh berries. Iced green tea.
  • Afternoon Snack: 5 large shrimp, served with 1/4 cup cocktail sauce
  • Dinner: 5 ounces sea bass; 1/2 cup brown rice OR whole-grain couscous OR cooked barley; and 1 cup steamed veggies with 1 tbsp. almonds or walnuts. Green tea and 1 cup skim milk.

Pros and cons

The biggest con to the Biggest Loser Diet is your expectations. Unless you’re the exception to the rule, your excess weight is not going to melt off in 10- or 20-pound weekly increments. But you probably will lose weight, since the diet’s meal plan – and accompanying Biggest Loser recipes – are simple enough to prepare and stick to. Plus, the addition of daily exercise bumps up the plan’s health quotient, promoting cardiovascular and heart health. It’s also a great diabetic diet plan for maintenance or the reversal of diabetes or pre-diabetes.

Conclusion: a good basis for a diet plan for diabetics

The Biggest Loser Diet offers great building blocks for diabetes maintenance. You’ll be able to eat well, even incorporating healthy diabetic snacks, to build a daily menu that is satisfying and healthy. But the best diabetic diet doesn’t come out of a book or off the television; it is customized to your individual preferences and needs.

Physician-assisted diets available through The Center for Medical Weight Loss are excellent for diabetics. One of the greatest benefits to these diets is the ability to customize. Your weight-loss physician can take the diet’s principles, incorporate your favorite Biggest Loser recipes, and build a program that meets your individual requirements. That means a diet and exercise regimen that’s easy to follow, which translates to long-term weight loss and maintenance for you. To learn more about how medical weight loss can help manage diabetes, enter your zip code in the box above to find the Center nearest you. Special introductory offers are available to first-time clients in selection locations.