The biggest loser diet- How effective it is to lose weight

Biggest loser diet food

The aim of “the biggest loser television” show is to shed a few pounds of weight as fast as possible by following a low-carb or low-calorie diet and heavy workout. This show is no longer aired on television channel, but you can follow it at your home if you are making a proper plan of it. The biggest loser diet will help you to shed a few pounds from your body and make you healthy and fit. This article elaborates on how the biggest loser diet is beneficial and how it helps in losing weight.

Biggest loser diet- Help in losing weight

How does the biggest loser diet work?

The biggest loser diet is a diet where you follow a low- calorie diet with regular exercise. The basic principle of this diet is to eat less and move a lot, which helps in burning fat effectively and lose weight.

The meal plan provides 1300 to 1600 calories per day which includes three meals, plus 2 to 4 snacks from whole foods like beans, legume, and other protein-rich sources. Frequent eating helps you to keep full, and it helps in balancing hormones. Before beginning with any diet, it is recommended to calculate your calorie intake, and you can start by using an app or website.

The macronutrient composition of the biggest loser diet:

In the biggest loser diet, you follow the 4-3-2-1 food pyramid, and it recommends the following.

  • Make sure that you consume at least one fruit or vegetable at each meal, and then eat a snack that is filled with protein.
  • Three servings of proteins that include eggs, meat, fish, legumes, and other protein-rich sources of food.
  • Limit the consumption of extra calories up to 200, which includes desserts and other healthy fats.
  • Two servings of high fiber food should be included in your diet that includes brown rice, quinoa, oats, and whole grains.

How does the biggest loser diet help in reducing weight?

Given that the biggest loser diet reduces your calorie intake, and it helps in reducing weight. You may find it beneficial if you combine with mild exercise.

However, you shouldn’t expect the results which are aired on television since each individual metabolism differs. Various weight loss research states that 11 to 50 weeks of low calorie diet results in an average weight loss of 10 kgs. Those who add a bit of exercise while following the diet experienced losing up to 18 kgs of weight loss on average.

The biggest loser diet is said to be a balanced diet because it is not extremely rich in proteins, carbs, and other fats. However, the people who follow this diet have considerably lost their weight.

The benefits of biggest loser diet:

The biggest loser diet has several health benefits.

First, it helps you to become healthier because it incorporates healthy eating, and you also consume food as whole foods and nutrient-rich food, and you skip fast or junk food, so it helps in managing or losing weight.

Research states that it helped in reducing craving, and people who followed this diet had improvement in their overall health.

Disadvantages of biggest loser diet:

If you are following the biggest loser diet, then your calorie intake is extremely low, and you may feel fatigued after completing the workout.

This diet recommends eating less than 1200 calories per day, and some men and women might feel exhausted because they are not able to meet their daily calorie intake.

Following a low-calorie diet for an extended period may lead to nutrient deficiency and cause various health ailments. Although this diet is beneficial for losing weight, it is challenging to maintain this diet for a longer period.

Maintaining the lost weight could be quite challenging among all weight loss programs, and this diet is also included in that list.

The biggest loser diet is deficient in calories, and this might lead to various health complications.

What to eat and not to eat?

The biggest loser diet emphasizes eating fresh and whole foods that include whole grains like beans, legume, brown rice and fresh fruits and vegetables that are low in calories.  Non-starchy vegetables and less processed foods or whole grains will fill your plate. This diet provides a variety of low-calorie foods to consume, and you are not allowed to eat foods that are rich in carbs and fruits that are sugary.


The biggest loser diet is an deficient calorie diet plan, and the main motto of this diet is to eat less and move a lot. This diet may be dangerous because it restricts calorie intake, and this may lead to health complications. Still, if you are looking to lose weight and stay healthy at the same time. It is worth a try.



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