NBC Television has a hit show called “The Biggest Loser.” The premise is to have two teams (or individuals) compete for prizes based on who loses the most weight.
This book has a copy of the diet and exercise plans that participants use, as well as recipes and motivational tips from contestants. The before-and-after pictures of the contestants are inspirational, and their tips are definitely from those who have met the difficult challenge of losing a lot of weight. Some contestants came to the show at weights over 350 to 400 pounds. By sticking to this diet and exercise plan, they not only lost weight but also reduced blood pressure and cholesterol levels and improved their overall health.
The exercise plan involves “fat-burning” cardio workouts mixed with weight lifting and repetitions of floor exercises like lunges and push-ups.
The diet plan follows a pyramid formula of 4-3-2-1 that looks like the old government pyramid diet but with a base of fruits and vegetables instead of grains. At the base of “The Biggest Loser” pyramid is four servings of fruits and vegetables per day. The serving size is important: a serving is one cup, one medium piece, or eight ounces. You choose from a list of fruits and vegetables, but two of the four choices have to be vegetables. You get three servings of protein equal to one cup or eight ounces each.
You can choose from fish, poultry, egg whites, beef, pork or veal, or dairy servings of milk and yogurt. Vegetarian choices are legumes, tofu, soy products, etc. You get two servings of grains equal to one tortilla, two slices “light” bread, one roll or two Wasa flatbreads. Finally, you have 200 calories of “extras” that include sugar free Jell-O, condiments, and other “treats.” Besides the 4-3-2-1 rule, the rules of the diet include avoiding nuts, red meats, sweets, dried fruits, fruit juice, white potatoes, low-fiber cereals, and certain other foods.
Your weight determines your calorie count. People who weigh 150 pounds can eat 1050 calories; those who weigh 180 pounds get 1260 calories, etc.
“Biggest Loser Experts and Cast,” The Biggest Loser (New York: Rodale Press) 2005.
Created:
2005
Categories:
Celebrity, Low Calorie, Activity Emphasis
Website:
http://www.biggestloserclub.com/
Meetings:
No
Books:
Yes
Expert Review:
Generally a balanced program that emphasizes life-long changes for healthy weight control. The benefit the contestants have is constant supervision and training. Most of us can't afford a trainer who will push us to work out hours every day.
Sample Menu:
A typical day looks like this:
BREAKFAST
½-protein serving
1 grain serving
1 fruit serving
MID-MORNING SNACK
½-protein serving
1 fruit serving
LUNCH
1 Protein serving
½-grain serving
1 vegetable serving
AFTERNOON SNACK
½-protein serving
1 fruit serving
DINNER
½-protein serving
½-grain serving
2 vegetable servings
The book includes recipes and menu plans like this:
BREAKFAST
½-cup egg whites scrambled with basil and 1 T. Parmesan cheese+
2 slices whole wheat bread
1 cup diced cantaloupe
SNACK
1 cup berries with ½-cup sugar-free yogurt
LUNCH
Salad made with ½-cup bulgur wheat, 4 ounces chicken, 1 cup diced grilled vegetables (zucchini, bell pepper and onion) and ½ T. shredded cheese+
SNACK
½-cup reduced fat cottage cheese
1 cup diced pineapple
DINNER
4 ounces salmon, ½-cup brown rice, Salad with 1 and ½-cup greens, ½-cup cherry tomatoes, and 1 T. light Russian dressing+
+”Extra” food