Biggest Loser Diet
Overview
Type:
Balanced.
Resembles these U.S. News-rated diets:
DASH Diet, Mayo Clinic Diet, Mediterranean Diet, Volumetrics, Glycemic-Index Diet
The aim:
Weight loss, disease prevention or reversal.
The claim:
Six weeks of healthy food and regular exercise not only is a great start to a weight-loss journey—it can also help prevent or reverse diabetes; cut the risk for cancer, dementia, and Alzheimer’s; improve your heart health; and boost your immune system.
The theory:
We eat too many of the wrong foods and not enough of the right ones, and we sit around too much. The not-so-surprising solution: eat regular meals that emphasize filling calories from fruits, vegetables, lean protein sources, and whole grains; practice portion control; use a food journal; and get up off the sofa.
How does the Biggest Loser Diet work?
First you have to choose a Biggest Loser book to follow. They’re all based on the same principles. What’s your appetite for reading? There’s the short-and-sweet 2005 edition, the more bulky 30-Day Jump Start from 2009, and, midway between the two, 2010’s 6 Weeks to a Healthier You. All are heavy on success stories from past contestants of the Biggest Loser reality TV show, tips for developing your menu based on a special food pyramid, and suggestions for sweating out some calories. Expand this section for more on the most recent version.
Will you lose weight?
It’s likely you will, given the plan’s two foolproof dieting tactics—calorie restriction and exercise. You just have to make sure you stick with it. Expand this section for research on the diet.
Does it have cardiovascular benefits?
Almost certainly. Some data show that obese and morbidly obese Biggest Loser contestants lowered their “bad” LDL cholesterol, blood pressure, and triglycerides, a fatty substance that in excess has been linked to heart disease, and increased their “good” HDL cholesterol.
While your experience on the diet won’t exactly mirror that of the contestants—and if you have less weight to lose, your results may be less dramatic—the Biggest Loser approach reflects the current consensus of the medical community about what makes a heart-healthy plan. It’s heavy on fruits, vegetables, lean protein, and whole grains while light on saturated fat and added sugar. And exercise is an integral part of the program, not an add-on.
Can it prevent or control diabetes?
The approach is generally viewed as an ideal eating pattern for both.
Are there health risks?
Not likely.
How well does it conform to accepted dietary guidelines?
Fat. At 25 percent of your day’s calories, it’s at the low end of the government’s recommendation that between 20 and 35 percent come from fat. It’s also very low in saturated fat at 5 percent of daily calories; the government’s cap is 10 percent.
Protein. Within the recommendation at 30 percent of daily calories.
Carbohydrates. At a middle-of-the-road 50 percent of daily calories, it’s within the acceptable recommended range.
Salt. The majority of Americans eat too much salt. The recommended daily maximum is 2,300 milligrams, but if you’re 51 or older, African-American, or have hypertension, diabetes, or chronic kidney disease, that limit is 1,500 mg. This diet clocked in at 2,900 mg., slightly above the targeted top number.
Other key nutrients. The 2010 Dietary Guidelines call these “nutrients of concern” because many Americans get too little of one or more of them:
- Fiber. Getting the recommended daily amount of 22 to 34 grams for adults helps you feel full and promotes good digestion. At 31 grams a day on this diet, you’ll meet or come close to your fiber goal.
- Potassium. A sufficient amount of this important nutrient, according to the 2010 Dietary Guidelines, counters salt’s ability to raise blood pressure, decreases bone loss, and reduces the risk of developing kidney stones. It’s not that easy to get the recommended daily 4,700 mg. from food. (Bananas are high in potassium, yet you’d have to eat 11 a day to get enough.) The majority of Americans take in far too little. The sample menu provided about 3,500 mg. While a little short of the goal, it’s likely more than many Americans get.
- Calcium. It’s essential not only to build and maintain bones but to make blood vessels and muscles function properly. Many Americans don’t get enough. Women and anyone older than 50 should try especially hard to meet the government’s recommendation of 1,000 to 1,300 mg. a day. You’ll be in the ballpark on this diet.
- Vitamin B-12. Adults should shoot for a daily 2.4 micrograms of this nutrient, which is critical for proper cell metabolism. The sample menu provided more than double the recommendation.
- Vitamin D. Adults who don’t get enough sunlight need to meet the government’s recommended 15 micrograms a day with food or a supplement to lower the risk of bone fractures. A sample menu was just short of the goal, but low-fat dairy and fortified cereals will help you meet the requirement.
Supplements recommended? No, but a Biggest Loser representative says dieters who worry about falling short—perhaps they don’t eat much fish, or dislike dairy and other calcium sources, for instance—might consider supplementing with a multivitamin, calcium, vitamin D, or omega-3 from fish oil.
How easy is it to follow?
Because the Biggest Loser diet doesn’t ban entire food groups, you shouldn’t have trouble complying long-term.
Convenience:
Recipes, convenience foods, and online resources abound. Eating out and drinking alcohol are both OK—be cautious and shrewd and you’ll be fine.
Fullness:
Nutrition experts emphasize the importance of satiety, the satisfied feeling that you’ve had enough. Since a fiber- or protein-packed meal or snack comes every few hours, you should keep hunger pangs at bay.
Taste:
You’re making everything, so if something doesn’t taste good, you know who to blame.
How much does it cost?
Fresh fruits, veggies, whole grains, and fish are generally more expensive than a cart full of sugary cereal, white bread, and sweets. But you’re not paying a membership fee, and you can tweak the suggested meal plans to bring the tab down—buy whatever produce is on sale that day at the grocery store, for example.
What is the role of exercise?
If you’re following 6 Weeks to a Healthier You, each week drills home the importance of exercise in combating and reversing common weight-related conditions, from type 2 diabetes to high blood pressure and heart disease. You’ll start out with body-weight training (lunges, squats, push-ups), then eventually move into aerobics, strength and resistance training, and even yoga and pilates. What matters most, though, is that you’re moving. Adults are generally encouraged to get at least 2½ hours of moderate-intensity activity (like brisk walking) a week, along with a couple days of muscle-strengthening activities.
