Biggest Loser Diet Plan – Healthy Weight Loss Plan


the biggest loser diet plan

Developed by team of experts having nutritionist, researchers, and personal trainers, Biggest Loser Diet Plan is compiled by Maggie Greenwood-Robinson. The diet plan intends to bring attention of people towards the flaws of health industry.

Simple and easy to follow plan will not only get you in enviable shape, but will also rid your body from numerous diseases such as high cholesterol level, high sugar level, osteoporosis, and others. You can shed .5 to 1 kg in a week by following the diet plan.

What is Biggest Loser Diet Plan?

Biggest Loser Diet Plan being inspired by television show named “Biggest Loser Diet,” recommends the same food items as were followed by the contestants of the popular TV show. The plan being basically low calorie diet plan doesn’t allow you to relish chocolates, pizza, burger, pasta etc. Though the diet program doesn’t banish your beloved foods but you shall practice moderation in your diet to melt pounds from your body.

Principle of Biggest Loser Diet Plan

The diet plan follows simple 4:3:2:1 principle, which means you can have four servings of fruits and vegetables, three servings of lean proteins, two servings of whole grains, and one serving of other foods. Twelve weeks diet plan seeks you to eat meals opulent in fiber and proteins. Without bulking calories in your diet, these foods will keep you satisfied and full for a very long time. The diet schedule has introduced food items in the diet in a very proficient way.

You are advocated to have five to six meals in a day. Various food items such as whole grains, fruits, seeds etc. are rich in fiber and numerous other essential nutrients. You can consume these foods whenever you feel hungry, these food items will keep your appetite in control.

Recommended Foods of Biggest Loser Diet Plan

The diet plan insists consumption of whole foods to meet nutritional needs of your body. You should prefer eating fresh fruits over juices because fruits slow down your metabolism and rev up its functioning. The plan emphasizes staying vigilant about the portion size and consuming enormous amount of water in a day to keep the functioning of your body organs at par.

Dieters are recommended to refrain from processed foods as much as possible. Besides that, consumption of foods high in salt, sugar, and fats should also be restrained. Dieters should prefer consuming unrefined whole grains. For meeting protein needs, you can have vegetable proteins, dairy products, lean fish, and meat etc.

Work Mechanism of Biggest Loser Diet Plan

Biggest Loser Diet Plan contends, you lose weight when the number of calories burned by your body is more than calories consumed through various kinds of foods. Start with simple workouts such as squats, lunges push-ups etc., and gradually switch to aerobics and resistance training. Doing complicated workouts in the beginning might make you become victim of overtraining and cause painful body and muscles. Adults can go ahead with brisk walking, workouts of moderate intensity, and muscle strengthening exercises.

How to Know Your Calorie Intake?

For knowing your calorie intake in a day, the diet plan has provided a very simple method. You simply need to multiply your weight with seven and the result obtained will provide you the number of calories you should consume in a day.

For example, if your weight is 180 pounds, you shall consume 1260 calories in a day and if your weight is 250 pounds, your ideal calorie requirement would be 1750 calories. In this way, you can calculate your daily calorie requirement.

As you proceed with the diet plan and melt weight, you need to calculate your present required calorie consumption and consume calories accordingly. This proactive step of yours will assist you in maintaining your lost weight.

Workouts in Biggest Loser Diet Plan

Workouts go hand in hand with diet. The plan recommends workouts for 30-60 minutes in a day. You are supposed to do workouts four days a week. To make a healthy beginning, you can start with workouts for thirty minutes and can gradually increase the duration of workouts to one hour.

The diet plan contends that strength training accelerates fat burning process in your body. So, should you want to shave pounds and tone your body swiftly, you should go for strength training.

Tips to Follow Biggest Loser Diet Plan

The diet plan consists of plenty of healthy and nutritious foods. Let’s have a look at some easy tips which will help you in adhering to the diet plan.

Proper Planning

There should be proper planning before you embark on weight loss program. For that, write down your personal fitness goal and all the necessary dos and don’ts of diet plan in a diary. In addition to that, pen down your daily meal plans also in the diary. Written goal and meal plans will keep you guided and will inspire you to go along with the diet plan.

Healthy and Nutritious Breakfast

Breakfast is extremely important meal of the day. You have to have healthy breakfast to get hale and trim body. Skipping your breakfast is not a healthy and appreciable habit.

Don’t Stay Hungry For Long

You make your body suffer from major loss of muscles and stamina, should you keep you hungry for very long time. Always keep a good stock of nutritious fruits and snacks available at your home, so you can consume them whenever you feel hungry.

Agile Schedule

Adhere to an agile daily schedule. Keep you engaged in various kinds of physical activities because apart from shedding pounds from your body, these activities also sharpen your brain.

Fruits and Vegetables

Fruits and vegetables are like nectars for your body. You should consume them with every meal of the day.


Fair amount of protein is an essential requirement of your body. You should inculcate small amount of proteins in your meals and snacks.

Sample Menu of Biggest Loser Diet Plan

Let’s have a look at one of the sample menus of biggest loser diet plan.

Breakfast – Boiled eggs with scrambled olive oil, grated parmesan, whole grain toasts, blueberries, one cup of skimmed milk

Snacks – Greek Yogurt having strawberries spread over it.

Lunch – Chopped chicken breast with salad, grilled veggies, chopped cilantro

Snacks – Hummus, carrots, salad

Dinner – White rice with toasted almonds, diced cantaloupe, raspberry sorbet, chopped walnuts


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