The Biggest Loser has become the most popular weight loss show in history.  The physical transformations these contestants go through is mind-blowing.   I think the main reason I find it so intriguing is because it’s what I specialize in.  These contestants aren’t following a fad diet, taking diet pills, or resorting to weight loss surgery.  They are literally working their tales off! 

A lot of people ask me if I think these results are realistic.  In a real-life situation, yes and no.  It can be done, but not in the same time frame as the show.  A year-and-a-half ago, I had the pleasure of going to a presentation given by the brains behind the Biggest Loser (the dietitian and physician who see these contestants everyday).  What they admitted first off was that the reason the contestants consistently lose so much weight is because they are taken out of their environment.  All the barriers we face in real life (job, family, friends, lack of time, lack of knowledge) have been removed.  Think about how much easier it would be for us to lose weight if we had none of those challenges. On the ranch, their entire day includes meeting with the dietitian, psychologist, doctor, and of course, exercise for hours and hours.  Their “job” is basically to exercise, learn about proper nutrition, and practice it everyday.  Here is the diet they are taught to follow.

Biggest Loser Principles & Diet

•       With a regular exercise program in place, you must burn off more calories than you take in each day.
•       Recommended daily caloric intake for weight loss is “modified low carb diet” made of 45% carbohydrate calories, 30% lean protein, and 25% healthy fat.
•       45% Carbohydrates – vegetables, fruits, whole grains
•       3 servings of healthy proteins (fish, skinless chicken breast, lean ground turkey)
•       Healthy fat include an occasional spray or splash of olive oil or canola oil for salads or cooked dishes.  It also includes healthy fats from small servings of nuts and seeds.
•       There is room for one optional treat per day
•       Cereals must have at least 5 grams of fiber per serving
•       Daily calories are based on 7 calories per pound of body weight. (adjusted with significant weight loss)
•       Their diet is analyzed weekly by the dietitian.  The contestants usually adhere to the diet 70% of the time.

Common Characteristics of Contestants

The contestants had no idea of the number of calories they consumed daily.  They ate very few fruits and veggies, little whole grains, too much refined carbs (white stuff).  They did little planning of their meals, ate out a lot at restaurants or fast food.  Majority of their calories came from calorie laden beverages (juice, soda, fruit punch).  Very little exercise was reported and their health was not made a priority.

My View on the Program

I think the Biggest Loser is a fantastic program, however, I can’t help but notice the amount of weight some of these contestants put back on a year or so after the show.  The most important thing to take away from this is the importance of PERMANENT LIFESTYLE CHANGES!  I cannot stress this enough.  These contestants are placed in a controlled environment, and even at that, we can see on the show how they struggle emotionally.  Imagine how much harder it is to implement this at home?  The diet they follow places emphasis on whole grains, fruits, veggies, lean protein, and healthy fat… that is a healthy diet.  What’s even more important is the optional treat they are allowed.  It is so important to include foods we love in moderation.

How Can We Do This At Home?

The Biggest Loser diet places emphasis on all the right foods! 

•       Rather than counting calories, focus on controlling the portion sizes.       (See my article on “Eating with Your Eyes”)
•       Keep your intake 80% healthy and 20% whatever you want.
•       Listen to your hungry – Your body should be asking for food every 4-4.5 hours, try not to go longer than 5 hours without eating.  Waiting too long to eat can cause us to over eat.
•       Set a realistic exercise goal – Exercise is important for many reasons… the main one being our health!  The amount of exercise the Biggest Loser contestants do on the show is unrealistic in “real life”.  If you’re new to exercise, start out slow and increase as your endurance picks up.  If our goals are reasonable, it’s easier to keep them, rather than setting unrealistic goals and feeling overwhelmed. 

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