The biggest loser-diet is a severe diet which includes a strict check on the calorie intake and rigorous training regime. It is high in lean-protein as protein casts a hunger-controlling effect on the body which proves to be effective for weight loss and fat burning. It provides the freedom to eat a wide variety of food but consuming mainly whole, natural food like fruits, vegetables and whole grains.
Whole foods are those that are consumed in their natural state or slightly modified whereas food that has been completely transformed is processed food. In a nutshell it can be said that the biggest loser diet is a calorie-controlled, carbohydrate-modified, fat reduced, weight-loss diet.
Whole-foods are higher in fiber, which enhances weight loss as it is filling and also reduces the number of calories consumed by the body absorbed after meal. The components of foods that are a supplier of calories are-protein, carbohydrates, alcohol and fat. It is to be noted while following the biggest loser diet that each individual has a different rate of burning fat so comparisons should not be made.
What is the Biggest Loser Diet
The biggest loser diet includes:
Low-carbohydrate diet which involves-
45% calories from carbohydrates
30% calories from proteins
25% calories from healthy fats or oils
Avoidance of white stuff
Whole foods
4 cups of fruits and vegetables,3 servings of healthy proteins,2 servings of whole grains and 1 serving of healthy fat.
1 serving of fish daily.
1 optional treat each day.
Minimum 5 grams of fiber per serving and less than 5 grams of sugar per serving.
Daily caloric intake should include 7 calories per pound.
The followers of biggest loser diet must maintain an exercise and food diary to count calories and to maintain an account of it. Individuals are allowed to consume calories only seven times of their weight. This is helpful in exercising a control over the unorganized eating habits through diet and exercise.
This diet plan inculcudes a rigorous exercise plan:
7 hours per week of exercise
Practice weight training, coaching, teamwork and competition.
The cardio-workout starts with 20 to 30 minutes of walking, three days a week, which progresses to two days of steady cardio for 60 minutes and three days of interval cardio involving alternate sessions of high and low intensity cardio exercise. This is followed by “circuit training” which includes push-ups, squats, shoulder presses, biceps curls, walking lunges, standard lunges, chair dips, and abdominal crunches.
The contestants of the biggest loser show were seen to share some common characteristics-
Clueless about the calorie requirement
Skipping breakfast and having a long interval between subsequent meals.
Consuming little fruits, vegetables and whole grains.
Not consuming enough proteins
Having too much of the “white stuff”
Unplanned eating habits i.e. on-the-go eating and dining out
Consuming beverages like sodas, juices and fruit punch
Consuming little water
Practicing limited to no exercise
The biggest loser diet aims at improvising the lifestyles of individuals and prioritizing their health in their life.
Hence, due to its strict check on the food habits and regular and planned exercising routine the biggest loser diet gives a remarkable weight loss and also helps in diabetes control but the user has to maintain an account of the calories intake on a daily and avoid plunging into his or hers irregular and unplanned eating habits. The Biggest Loser Diet basically prioritizes the importance of a fit and healthy body rather than other things in life.
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