Health Auxiliary

The Biggest Loser Diet is a calorie-controlled, carbohydrate modified, fat reduced, weight loss diet geared to help you burn pure fat from the body. It also help to do so without deprivation or loss of energy.

How The Biggest Loser Diet Works

The Biggest Loser Diet guides you to choose foods that are closer to their natural source, particularly fruits, vegetables, and whole grains, because your body processes and uses them much more efficiently to build health. Whole foods are those that have not been modified from their natural state, or have been modified only a little bit, for example, through cooking. Foods that have been substantially modified are classified as processed foods. For example, blueberries are a whole food but blueberries toaster pastries are not.

Whole foods are higher in fiber, which aids in weight loss, both because it is filling and because it helps reduce the number of calories that your body absorbs after a meal. Further, whole foods are much less fattening than processed foods because they do not contain added sugar or other sweeteners. Nor do they contain added fats or oils.

This is a low calorie diet based on the Biggest Loser pyramid of 4-3-2-1 (four servings of fruits and veggies; three of lean protein; two of whole grains; and one “extra”), along with good old-fashioned exercise. Eat a diet based largely on fruits, vegetables and lean protein, add a heavy dose of physical activity and you will lose weight, lower cholesterol, decrease blood pressure, and become stronger and more energized.

The Biggest Loser Diet is based on a diet is high in lean protein. Protein has a hunger controlling effect on the body, which is why higher protein diets are so effective for weight loss and fat-burning.

What Food is Allowed in The Biggest Loser Diet

The Biggest Loser Diet gives you the freedom to eat a wide variety of foods, as long as you stick to mostly whole, natural foods. Over the course of the 12-week program, you can expect to eat small, frequent meals containing plenty of fiber and protein, for fullness without too many calories.

The Sample Meal Plan for The Biggest Loser Diet

The Biggest Loser Diet plan 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



What Foods are Not Allowed in The Biggest Loser Diet

The Biggest Loser Die doesn’t allow eating any appetite stimulating white foods like bread, pasta, or potatoes.  You have to keep daily food logs, watching portion sizes, and drinking 48-64 ounces of water each day round out the basic plan.

Dieters are urged to choose foods that are not processed and contain no added fats, sugar, or salt.

How to Benefit from The Biggest Loser Diet

There is a simple formula for you, put together by the Biggest Loser doctors and nutritionists.  

Your present weight X 7 = Your daily caloric needs for weight loss.

Your calorie count should never be static; in fact, it’s a moving target. As you lose weight, you’ll need to readjust your daily calories downward in order to keep losing at a good pace and break through plateaus, should your weight loss ever seem stalled. Your Biggest Loser online program will make this adjustment for you, and change your meal plans as necessary.

Note: Everyone is different, and we all burn different amounts of calories at different rates. So if you and a partner, friend, or buddy follow The Biggest Loser Diet, one of you might lose weight at a different rate, faster or slower, than the other from week to week.

Additional Suggested Health Benefits of The Biggest Loser Diet

The biggest loser diet program contains a detailed cardio and strength-training program that increases in intensity for a fat-busting boost.

It works because you burn more calories than you eat, and if you follow the prescription for eating healthy, whole foods every few hours, you shouldn’t have to deal with hunger.

Potential Risks of The Biggest Loser Diet

Sounds simple enough, but when you don’t have a personal trainer pushing you, as the TV contestants have, it is difficult to stay motivated. If you’re motivated by the television program, you have to struggle hard at home with this sensible and straightforward approach.

Whilst The Biggest Loser Diet doesn’t provide viewers with a realistic format for exercise, it does motivate them to get started and that is a good thing.

What the Experts Say about The Biggest Loser Diet

The Biggest Loser Diet has certain advantages. When you eliminate refined starches and sugars or the appetite stimulating foods, hunger and appetite go way down because blood glucose and insulin spikes are minimized.

The diet is endorsed by the American Dietetic Association.  According to American Dietetic Association spokesperson Amy Jamieson-Petonic, MEd, RD, the Biggest Loser Diet is a worthwhile diet– as long as you consume at least 1,200 calories daily. “It is not recommended to consume fewer than 1,200 calories a day because it is difficult to obtain the necessary vitamins, minerals and nutrients needed for daily activities,” she says.

Susan Bowerman, MS, RD, assistant director of the Center for Human Nutrition at the University of California at Los Angeles also endorses the diet. According to Bowman, “The Biggest loser Diet is very similar to the plan we use at our clinics, using very low-fat and lean protein, lots of fruits and vegetables (with an emphasis on vegetables), and avoiding refined grains — which has proven to be successful because the diet is very satiating,” she says. Bowerman also recommends that dieters get plenty of omega-3 fatty acids, either in a supplement or by eating low-mercury types of fish twice weekly.

American Dietetic Association spokesperson Amy Jamieson-Petonic, MEd, RD, endorses the Biggest Loser Diet — as long as you consume at least 1,200 calories daily. “It is not recommended to consume fewer than 1,200 calories a day because it is difficult to obtain the necessary vitamins, minerals and nutrients needed for daily activities,” she says.

Bottom Line Evaluation of the Biggest Loser Diet

Only four components of food supply calories: protein and carbohydrates (4 calories per gram), alcohol (7 calories per gram), and fat (9 calories per gram).  Vitamins, minerals, phytochemicals, fiber, and water do not supply calories.

Diet-wise, no matter what you’ve heard, calories really do count, and they count big-time. If you don’t eat fewer calories than you burn off, there will be no weight loss.

Phytoplanktons are microscopic plants and bacteria, which are ocean-bound and can provide us with an awesome amount of nutrition.

But how many of us have heard of them before? And where do they come from?

Scientists theorize that some 3 1/2 billion years ago, the appearance of tiny organisms with the ability to convert sunlight, warmth, water and minerals into protein, carbohydrates, vitamins and amino acids marked the beginning of life.

These tiny organisms are phytoplankton, the single-cell plants that are the basis of all other life forms on planet earth. They are the ‘vegetation’ of the ocean.

And not only do they provide important nutrition for humans, but phytoplanktons are responsible for making up to 90% of Earth’s oxygen.

So this little known organism provides essential life support to us directly – as a source of valuable vitamins and minerals – and indirectly, as a source of our oxygen.

Phytoplankton are the food utilized by the worlds largest and longest living animals and fish. Blue whales, bowhead whales and many other types of whales all eat plankton. These species live between 80 and 150 years old and maintain great strength and endurance throughout their lives. The largest fish is a plankton eating whale shark that lives for over 150 years, grows up to 14 meters long, weighs up to 15 tons, and is sexually active until it dies.

That’s what phytoplankton can do for sea life, and it can do a great deal for us also, though I don’t foresee any of us living for a century and a half.

The elements and electrolytes in plankton are almost tailor-made for the human body. It’s no coincidence that the composition of human plasma is similar to that of seawater. We arose from the sea and our internal bodies reflect this. Our bodies need the micro nutrients and trace elements found in phytoplankton to perform as nature intended. Left to its own devices, the human body has a marvelous system called homeostasis which keeps all systems in balance. Take away some critical component, such as a trace element, and the body experiences malfunctions that cause suboptimal performance. Too many malfunctions cause disease.

Phytoplankton provide many if not all of the trace elements we need, to keep this balance in our bodies, and thus to help us live a full life at optimum health levels.

These phytonutrients exhibit potentially promising effects in human physiology.

Here are some examples of how phytoplankton benefits humans:

For General Nutrition they contain ultra-potent lipids to enhance brain function.

They support a healthy heart with their variety of minerals and vitamins.

Clinical tests show that phytoplankton can reduce cholesterol.

They are shown to stabilize blood sugar levels.

Phytoplankton in our diet supports us in general mental alertness and can combat ADHD, Parkinson’s and general dementia.

They relieve pain and inflammation in our joints.

They help prevent psoriasis and dermatitis.

For good vision phytoplankton have been shown to be more effective than Lutein. As well, they support a healthy liver, good sleeping habits and an increase in energy levels.

A list of the nutrition available from phytoplankton will go on for pages. These include Vitamins B12, C and E, magnesium, chlorophyll, potassium and numerous other vitamins and minerals.

Many people use marine phytoplankton to solve major problems.

For example, a woman I met who has osteoporosis later had an accident which caused a hairline fracture in her foot. The doctor said that with her osteoporosis it would probably take 3-6 months for it to heal. However, she found out about Marine Phytoplankton and soon started taking it. Within a day, the pain was about 50%. Within 5 days, she was walking normally without pain. Three weeks after the break, she returned to the doctor (pain-free) who determined that the bone fracture was fused.

Another man we heard of who is 80 years old started using Phytoplankton. He had had a quadruple bypass, and has diabetes. After three days of using it he reported that he has no more hip pain, no more foot pain, and has a reduction in his blood sugar levels of 40+ points. He says he hasn’t felt this good in forty years!

A third example is of a pregnant woman. At sixteen weeks pregnant she was suffering with extremely exhausting morning sickness, sometimes leaving her bedridden. Within two days of starting to take phytoplankton, she stopped vomiting and stopped having morning sickness.

So, these examples, and many, many other examples show us that the plant, Phytoplankton, that started life on earth and that has apparently been a key to long life and health for sea creatures, can perform ‘miracles’ for us too. These aren’t of course real miracles, but simply using the food sources that science has shown can help provide us with optimum health for a long time.