I was wondering what to expect when we start the Biggest Loser Challenge at our church tomorrow night, so I went to the Internet and here is what we all want to know. This seems pretty simple explained this way. Hope this is helpful to you if you are interested.
What You Can Eat
The book includes one-week sample meal plans for 1,200-, 1,500- and 1,800-calorie diets, along with some recipes. Forty-five percent of the total calories come from carbohydrates, 30% from protein, and 25% from fat.
The 4-3-2-1 Biggest Loser Pyramid sets the stage for number of servings from each of the food groups:
- 4 servings of fruits and vegetables
- 3 servings of protein -- lean, vegetarian, or low-fat dairy
- 2 servings of whole grains
- 1 extra of fats, oils, sweets, alcohol, or your choice, equivalent to 200 calories
Here's a sample meal daily plan:
Breakfast: 1/2 serving protein, 1 serving whole grain, 1 serving fruit
Snack: 1/2 protein, 1 fruit
Lunch: 1 protein, 1/2 whole grain, 1 vegetable
Snack: 1/2 protein, 1 fruit
Dinner: 1/2 protein, 1/2 whole grain, 2 vegetables
Dieters are urged to choose foods that are not processed and contain no added fats, sugar, or salt. "Read food labels, and if you can't pronounce some of the ingredients on the list, don't buy it," suggests Forberg.
Whole fruits and vegetables are preferred over juices or dried fruits. Foods should be eaten raw or prepared simply without extra fats. Whenever fats are used, they should be healthy fats -- not saturated or trans fats.
Dieters should choose whole grains that are less refined and have at least 2 grams of fiber per serving of bread or 5 grams of fiber per serving of cereal, with no more than 5 grams of sugar. Protein choices include lean meat or fish, vegetarian protein, or low-fat dairy. Your calorie level determines portion sizes and your protein options.
Still hungry? You can eat more than four servings a day of fruits and vegetables.
found this on Internet at:
http://www.webmd.com/diet/features/biggest-loser-diet
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