How Does the Biggest Loser Diet Work?

Components of the Biggest Loser Diet

The Biggest Loser Diet is a 12-week program of restricted caloric intake. The calorie restriction is based on the weight of each individual dieter and changes over time. To calculate the calorie allowance, a dieter will multiply current weight by seven. The resulting number equals the amount of daily calories allowed. For example, if a dieter weighs 200 lbs, that weight is multiplied by seven to equal 1,400. Fourteen hundred is the number of daily calories allowed. As the dieter loses weight, the amount of calorie allowance will also lower.

The Biggest Loser Diet is also based on a principle known as 4-3-2-1. In simple terms, a dieter is allowed daily 4 servings of fruit and vegetables, 3 servings of protein, 2 servings of whole grains, and 1 serving of additional items, like sugar or alcohol. If the dieter is ever hungry, he or she is allowed an extra serving of fruit and vegetables. The plan is to eat every 2 to 3 hours, and maintain an even blood sugar level, which helps control hunger. To further break down the diet, this plan allows 45% carbohydrates, 30% protein, and 25% fat.

Dieters on this program achieve success by planning each meal. The Biggest Loser Diet offers a cookbook with special meal plans based on different daily calorie requirements. Dieters are urged to eat simple foods, as close to their natural states as possible. These foods are also known as whole foods, and a primarily fruits and vegetables and meats.

Exercise is a necessary companion to the Diet. Every day for an hour, a dieter performs cardio exercise, like aerobics. Cardio exercise increases and enhances the heart's performance. Three days a week for an hour, a dieter always does strength training, like lifting weights.

How Does The Biggest Loser Diet Work?

Any diet that severely restrict the amount of calories taken in, combined with an exercise program, will result in weight loss. The Biggest Loser Diet capitalizes on this process by introducing a healthy relationship with food. It prioritizes food in order of its quantity and importance by the 4-3-2-1 rule. Whole foods are a big part of The Biggest Loser Diet. Whole foods are rich in fiber and are naturally filling, causing the dieter to eat less. Its emphasis on lean protein aids in weight loss and also strengthens the body. Whole grains lower bad cholesterol and also contribute to lower blood pressure.

The Biggest Loser Diet also has a high level of long-lasting success. Contrary to fad diets, the Biggest Loser program has a maintenance program. The program allows 10-12 calories per pound. For a 150-lb person, the daily calorie intake is between 1,500 to 1,800. A daily hour-long exercise regimen should also be maintained for successful results.