You’ll eat small, frequent meals. Most of your food is lean protein, low-fat dairy or soy, fruits, vegetables, whole grains, beans, and nuts.
It’s based on The Biggest Loser’s 4-3-2-1 Pyramid: four servings of fruits and vegetables, three servings of lean protein, two servings of whole grains, and 200 calories of “extras.”
Most foods are low in calories but high in fiber, to help you feel fuller longer. By eating five to six small meals and snacks, you’ll keep your blood sugar and hungerin check.
The diet recommends drinking 6-8 glasses of water a day and avoiding caffeine.
Level of Effort: Medium
This plan requires a lot of dedication. You’ll exercise a lot, and you’ll also get good at reading food labels.
Limitations: You can eat from all food groups. Some of the meal plans may go below 1,200 calories per day, making it hard to meet nutritional needs without a supplement.
Cooking and shopping: The foods you’ll be eating are widely available in any grocery store. There are Biggest Loser cookbooks you can follow. One former contestant, Amy Wolff, said she researches healthy menu choices before eating out and carries a calorie-counting reference book in her bag. She also advises keeping a food journal, watching that you don’t eat too much carbs, protein, fat, and fiber, and not giving in to food cravings.
Packaged foods or meals: None required.
In-person meetings: No.
Exercise: Required. It’s a big time commitment that pays off.