The First Coast's Biggest Loser Diet Guidelines

NBC's The Biggest Loser show is based on three principles: A restricted calorie diet; an exercise program that challenges contestants to burn off more calories than they consume and; keeping a journal. "Eat less, exercise more" has been the mantra for weight loss since Socrates first wrote about the health detriment of being overweight in the fifth century BC.

What has made The Biggest Loser so successful is its ability to get contestants to adhere to these guidelines almost 100% of the time for six to nine months. By following a restricted calorie diet and exercising twice a day, six days a week for more than six months, you do experience a lifestyle change. You change your eating habits, you change your exercise habits, you change your psyche, as well as, you change your body!

So what actually is the restricted calorie diet that you should follow to achieve The Biggest Loser weight loss? According to Cheryl Forberg, RD, the dietitian in charge of assessing all contestants and developing their diets for the show, the diet is a macronutrient ratio of 45% carbohydrates, 30% protein, and 25% healthy fats. The diet is high in fruits and vegetables, lean protein, non-fat or low-fat dairy and whole grains. The calorie level is approximately 80% of the contestant's RDEE (resting daily energy expenditure). More on how to figure this out for you in next week's article. Most female contestants fell in the 1,200 -1,600 calories per day range and most men fell in the 1,600-2,400 calorie range. Contestants are also given a sample grocery list and 40 examples of meals.

Based on Cheryl's input, the First Coast's Biggest Loser Meal Plan was developed. The First Coast's Biggest Loser Meal Plan consists of three meals and two snacks daily. The calorie level for women is 1,400 calories and for men it is 1,800 calories. Each day's meals - breakfast, lunch, and dinner - provide approximately 1,200 calories, averaged over a week. Thirty sample breakfasts, lunches and dinners are provided. In addition to breakfast, lunch and dinner, two daily snacks are also to be consumed. If you are following the 1,400 calorie plan, you would choose two snacks from the 100-calorie list. If you are following the 1,800 calorie plan, you would choose two snacks from the 300-calorie list.

To develop the sample meals, representatives from Winn Dixie, Publix and Wal-Mart were asked for the top 120 most popular foods sold. These foods, if appropriate, were then incorporated into the meals and snacks. If you do not like a food listed in a meal or snack, just choose another meal or snack. If you do choose to make a substitution, however, make sure it is in the same food group (e.g. a fruit for a fruit) and the same portion size.

Just like exercise should be at the same time morning and evening, you should eat your meals and snacks at the same time daily. You should space your meals and snacks so you do not go longer than 4 hours without eating. Finally, do not forget to write down every bite consumed in your food diary!