The Biggest Loser television show has captured the attention of millions globally, showcasing seemingly miraculous weight loss transformations. While inspiring, obesity experts have voiced concerns about the show's representation of weight loss, arguing it portrays an unrealistic intervention that sets false expectations. This article delves into the details of the Biggest Loser diet plan, examining its components, effectiveness, and long-term sustainability, drawing upon data and analysis from scientific studies and the experiences of former contestants.
Origins and Core Principles
The Biggest Loser Diet, popularized by the television show of the same name, promotes weight loss and disease prevention. The diet's core theory is that many people consume too much unhealthy food, not enough nutritious food, and lack sufficient physical activity. It emphasizes eating more healthy foods such as fruits, vegetables, lean proteins, and whole grains, practicing portion control, and increasing physical activity.
Key Components of the Diet
The Biggest Loser Diet is based on two main principles: burning off more calories than you take in each day and following a specific eating strategy. This eating strategy, developed by nutrition experts, recommends specific daily caloric intakes for weight loss.
When contestants are chosen for the show, nutrition is emphasized even before workouts begin. The diet guidelines direct contestants towards higher water, less starchy fruits and vegetables, with a daily recommended intake of at least 4 cups of fruits and vegetables. Whole grains, lean protein choices, and low-fat or nonfat dairy foods are also recommended, and cooking methods for preserving the greatest amounts of nutrients (such as steaming and grilling) are offered. The food plan is high in fiber and has a combination of macronutrients, making it a satisfying food plan.
Nutrition Education and Food Journaling
Nutrition education is a cardinal component of the Biggest Loser program. In the first days of the program, contestants receive instructions about portion size, weighing food, and food journaling. Contestants continuously record what they eat, including the calorie amount, which helps them see how to get the most for a certain calorie budget. Food journals can also be used for troubleshooting when pounds aren’t dropping as fast as clients would like or expect.
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Exercise Regimen
Exercise is a crucial element of the Biggest Loser Diet. Participants on the show typically start with 3 hours per day of cardio and resistance training, with the amount and intensity of exercise increasing weekly. The show aims to create an optimal “anti-obesogenic environment” focused on healthy eating and lots of physical activity.
Quantifying the Intervention
A study published in Obesity (Silver Spring) in 2013 quantified the diet and exercise intervention using a validated computational model of metabolism. The study integrated data on energy expenditure, body weight, and body fat collected during The Biggest Loser competition.
Study Participants and Methods
Sixteen obese participants were housed on a ranch near Los Angeles, CA, where they engaged in 90 minutes per day of directly supervised vigorous circuit training and/or aerobic training 6 days per week. They were also encouraged to exercise up to an additional 3 hours per day on their own. Participants stayed on the ranch until being “voted off” every 6-11 days. At week 13, the 4 remaining participants at the ranch returned home, and at week 30, all participants returned to Los Angeles for testing.
A computational model of human metabolism was used to simulate the diet and exercise program required to match the average body weight change and total energy expenditure (TEE) data. The model simulates both the energy cost of exercise as well as its effect on fuel mobilization and utilization. The model parameter defining the average energy intake was a constant for the period of time on the ranch followed by another constant energy intake phase after the participants went home. The model parameter representing exercise was chosen to increase upon starting the program and ramp up linearly while on the ranch to represent a training effect.
Results
Participant age, body mass index, weight, and percent body fat at baseline were 33 ± 11 years, 48.7 ± 10.1 kg/m2, 144.9 ± 39.4 kg, and 49 ± 6 % (mean ± SD), respectively. During the first phase of the competition on the ranch, the average rate of weight loss was 0.4 ± 0.1 kg/d, decreasing to 0.19 ± 0.1 kg/d after returning home. The total weight loss was 58.2 ± 26 kg, with 81.6 ± 8.4 % coming from body fat.
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The computer simulations calculated that average energy intake during the first phase was 1300 kcal/d while participating in 3.1 h/d of vigorous exercise. After returning home, energy intake increased to 1900 kcal/d, and vigorous exercise decreased to 1.1 h/d. Simulation of diet alone resulted in 34 kg of weight loss with 65% coming from body fat, whereas exercise alone resulted in a loss of 27 kg with 102% from fat.
Contribution of Diet and Exercise
The model simulations revealed that the observed rapid weight loss required significant changes in both diet and exercise, especially during the ranch phase. While the participants were on the ranch, the model calculated that their average energy intake decreased by 65%, eating only 1300 kcal/d, while engaging in an average of 3.1 h/d of vigorous exercise. Even after returning home, the contestants maintained a substantial degree of caloric restriction and vigorous exercise.
Interestingly, the study found that exercise alone was predicted to lead to slight increases in lean mass and 5 kg greater fat loss compared to the diet alone, which led to a loss of 11.7 kg of lean mass. This highlights the importance of exercise in preserving lean mass during weight loss.
Long-Term Sustainability and Challenges
While the Biggest Loser Diet can lead to significant short-term weight loss, its long-term sustainability is questionable. The intensive diet and exercise regimen required to achieve such dramatic results is difficult to maintain in the long run.
Weight Regain
Published research studies show that after six years, on average, participants maintained 27 pounds of fat loss out of 104 pounds of fat they originally lost, meaning they regained about three-quarters of the fat they lost during the show. Researchers determined the participants on the Biggest Loser show were eating around 3429 calories per day at the six-year point, which was about 10% less than they were eating before starting the show. The amount of weight loss after six years was closely related to the degree to which the participants were eating less and/or exercising more than they were before being on the show.
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Metabolic Adaptation
A 2016 study published in the journal Obesity followed 14 contestants during and after one season of the show. The study found that contestants experienced drastic weight loss, losing an average of more than a hundred pounds each. By the final weigh-in, contestants' leptin levels had plummeted, rendering them constantly hungry, and they also had a slow metabolism. Over the following six years, the combined effects of these hormonal changes conspired to make the contestants regain much, if not all, of the weight they'd lost. Their leptin and metabolism levels never rebounded to what they had been before the show, and the more weight a contestant lost, the worse his or her slow metabolism became.
Applying the Principles in a Realistic Setting
While the extreme measures taken on The Biggest Loser may not be sustainable or advisable for everyone, some of the underlying principles can be applied in a more realistic setting.
Gradual Lifestyle Changes
Weight loss is proportional to the degree to which someone can adhere to lifestyle changes. Every bit of effort helps, and the number of hours spent on eating healthy food and exercising directly translates into the results.
Dietary Recommendations
The eating strategies used on the show, which resemble dietitians’ own dietary recommendations, can be used in a clinical setting. This includes a diet high in fruits and vegetables, lean protein, and nonfat or low-fat dairy.
The Importance of Exercise
Aim for a minimum of seven hours of exercise per week, even if it’s just walking at a leisurely pace. Push yourself beyond what you believe you’re capable of achieving.
Addressing the Relationship with Food
Work to address not just changing the food but the relationship with food. This can involve uncovering and addressing psychological causes of overeating.
Sample Recipes from "The Biggest Loser"
The following are some sample recipes inspired by "The Biggest Loser" diet plan:
Breakfast:
- Biggest Loser Egg Sandwich: This sandwich includes an English muffin, lean ham, egg, and low-fat cheese.
- Creamy Peanut Butter and Tofu Dip with Fruit: Blending creamy peanut butter with silken tofu cuts the calories and fat. Serve with your favorite fruits.
- Strawberry Granola Parfait: Layer yogurt, strawberries, and granola in a bowl or parfait glass.
Lunch/Dinner:
- Sausage-Stuffed Mushrooms: Wipe mushrooms clean, remove the stems, and place them on a baking sheet. Fill each cap with sausage and cheeses and bake until the cheese is melted.
- Pork Stir-Fry: Heat oil in a large nonstick skillet, add pork, and cook until nearly done. Add onion and bell pepper and stir-fry until tender.
- Foil-Grilled Fish: Place fish on foil, season with herbs and spices, and seal. Cook on a preheated grill until the fish is opaque.
- Turkey Lettuce Wraps: Form turkey into a patty, cut in half, and place each half in butter lettuce leaves. Top with cucumber and sprouts.
- Grilled Steak and Tomatoes: Marinate steak in a plastic bag. Grill the steak and tomatoes, and let the steak stand for 5 minutes before slicing.
- Grilled Cheese: Top bread with cheese and toast it on the grill until the cheese melts.
- Quick Omelet: Heat broccoli, onion, and carrot in a pan. Whip eggs and add to the pan. Crumble cheese and distribute refried beans over the omelet.
- Hearty Stew: Brown sausage in a saucepan, add tomatoes, oregano, mustard powder, broth, water, and lentils, and bring to a boil.
Snacks:
- Baked Tortilla Chips: Divide tortillas into stacks, cut into wedges, and arrange in a single layer on baking sheets. Lightly coat with olive oil cooking spray and sprinkle with chili powder and salt. Bake until crisp but not brown.
Potential Benefits of the Biggest Loser Diet
If you follow the plans found in the Biggest Loser books, you’ll more than likely lose weight. The Biggest Loser Diet focuses on eating foods rich in “quality calories.” These include whole grains, lean meats, fruits, and vegetables. It is also designed to help patients minimize their risk for certain diseases, including diabetes, cancer, dementia, and Alzheimer’s. Overall, it should help patients improve their general health.
Convenience
Patients are taught moderation and control, so no food is off-limits and they can still go out to eat when they want.
Variety
There are many cookbooks available that cater to the Biggest Loser Diet plan so it’s never the same meal over and over again.
Taste
Patients get to choose what they consume, so there is no forcing themselves to eat foods that they don’t enjoy.
Cost-Effectiveness
The only up front cost for the Biggest Loser Diet is the book. There is no membership fee and all of the workouts can be done at home, without the need for equipment or even a gym membership.