Biggest Loser Diet Plan and Review | MyFit

Team MyFit December 21, 2011 Comments Off on Biggest Loser Diet Plan and Review | MyFit
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  • Cost
  • Safety
  • Effectiveness

What is it?

It is a 12 week diet program that has been designed on the basis of the diet followed by the contestants of the NBC reality TV’s much acclaimed fitness program, The Biggest Loser. The prime aim of this low calorie diet plan is to lower the intake of refined carbohydrates as well as fats, thereby reducing the amount of calorie consumption and promoting for a healthy lifestyle. In fact, the Biggest Loser Diet Plan focuses on calorie restriction, which at the same time depends on the dieter’s weight.

How many calories do I ingest?

In order to calculate the allowed intake of calories, a dieter has to multiply his present weight by seven and the result will be the amount of allowable calories intake per day. For instance, if your weight is 220 lbs, then your allowable calorie intake will be 1,540 (220*7). As you begin to lose the weight, your calorie allowance will also decrease.

Developed by Dr. Michael Dansinger in conjunction with experienced dietitians, this meal plan has been structured in accordance with the 4-3-2-1 Biggest Loser Pyramid, which in turn represents the number of servings that you could consume daily. As such, it includes 4 servings of fruits and vegetables, 3 servings of lean proteins, 2 servings of complex carbohydrates and 1 serving of healthy fat.

How does it work?

As discussed earlier, the Biggest Loser Diet is a 12-week diet program that works on the basis of a simple concept ie 4-3-2-1. In other words, over the period of 12 weeks, you are expected to intake small, low calorie, recurrent meals loaded with plenty of protein and fiber. In order to participate in this diet plan, all you need to do is to log on to the NBC’s subsidiary diet plan, Upon joining the program, it offers an individualized diet plan that is akin to the reality show. This in turn is focused to meet your specific health as well as nutrition requirements, and includes daily meal plans, grocery lists and recipes. The Biggest Loser Club enables you to contact the show’s two trainers: Bob and Jillian for further support and information. Apart from these, the program also renders animated fitness demonstration, in addition to useful diet tips, nutrition articles and a message board.

What are the foods allowed ?

This plan primarily recommends you to eat natural and unprocessed food items, as they are typically lower in calories and help to deal with the hunger more effectively. In fact, whole grain food items are an integral part of this diet program because they rich in fiber and hence provide natural fullness, thereby causing the dieters to eat less. Additionally, protein, especially lean protein, is recommended. As such, the food items that could be consumed while observing this diet plan are:

  • Plenty of fruits and vegetables
  • Turkey or chicken breast meat
  • Egg whites
  • Omega-3 enriched fish items such as cold water fish
  • Small servings of nuts and seeds

What Foods are not Allowed?

Simple carbohydrate foods such as:

  • Foods containing sugar and white flour
  • Desserts
  • Jams
  • Condiments
  • Refined carbohydrate foods such as: white rice, potatoes.
  • Processed meats like: red meat, sausages, bologna, hot dogs
  • Foods with high content of saturated fats: butter and cheese, high fat dairy products


One of the prime benefits of this diet plan is that it helps you to shed off your extra weight without deprivation or losing your energy. In fact, you can intake a variety of whole and natural foods while observing this diet plan. Another benefit of this diet plan is that it has been designed by expert nutritionists in conjunction with a panel of professional medical practitioners. Other significant things regarding this diet plan are:

  • Convenient and easy to follow
  • Nutritional advice is available on the website
  • Diabetic meal plan is available
  • Meals can be ordered online or by phone
  • Home delivery right to the door
  • High success rates

Is there any drawback for this diet plan?

There are few drawbacks associated with this diet plan, such as:

  • Meals plans are not customizable
  • Limited vegetable choices
  • Limited fruit choices
  • Portion controlled meals are not available

Meal Plan

Meal plans as well as recipes that range from 1,200 to 1,800 calories per day. This is a very calorie restrictive meal plan.

Exercise  in the Plan

Exercise is key to achieve desired results from this diet program. The personal trainers will recommend certain workout plans, mostly cardio and strength training exercises, for the uses, and they are required to follow them as prescribed.

How much will it cost to participate in this diet plan?

It may set you back about $20 to become a member of the Biggest Loser Diet Plan.

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