The Biggest Loser Diet was made popular by NBC’s hit reality series The Biggest Loser. The diet is based on calorie restriction, exercise, and The Biggest Loser 4-3-2-1 pyramid. The pyramid guidelines consist of four servings of fruit and vegetables, three servings of lean protein, two servings of whole grains, and one “extra” serving. The objective is to get people in optimal shape by lowering cholesterol, decreasing blood pressure, and increasing energy.

The Biggest Loser Diet is a 12-week program that emphasizes eating foods with a low caloric density and exercising between 30 minutes to one hour each day. The calorie recommendations are determined by weight and range from 1,050 calories for a 150-pound individual to 2,100 calories for a 300-pound individual. There are different meal plans based on individual dietary needs, but the foundation is the same; 45% of daily calories should come from carbohydrates, 30% from protein, and 25% from fat. Dieters should consume a minimum of 48-64 ounces of water each day.

Foods to include:

Lean protein
Low-fat dairy
Whole grains
Fruits
Vegetables

Foods to avoid:

White foods like bread, pasta, and potatoes
Processed and refined foods
High-sugar juices and dried fruits
Saturated fats and trans fats

Pros:

Promotes quick and significant weight loss
Emphasizes whole foods

Cons:

Diet may be too low in calories to practice strength and cardio as recommended
Extreme diet and exercise plan can be dangerous for dieters
Medical supervision is highly recommended

Sources:

The Biggest Loser Meal Plan www.biggestlosermealplan.com
The Biggest Loser www.biggestloser.com
Biggest Loser Diet www.health.usnews.com
The Biggest Loser Club www.biggestloserclub.com