biggest loser diet

The Biggest Loser Diet:Inside the Campus Kitchen
by Cheryl Forberg, RD, the show's nutritionist, explains the science behind the diet that's helped season after season of Biggest Loser contestants become big weight loss winners.


The Biggest Loser Diet has to help contestants count calories to lose fat and feel satisfied, while keeping energy levels high through vigorous workouts. To achieve this, the experts on the show (myself included) developed a careful balance of food groups. The main Biggest Loser Diet rules: Focus on fruits and vegetables; increase lean protein and limit starches; include whole grains; and avoid white flour, sugar, and pasta. The result: a three-meal, two-snack per day eating plan that breaks down how to count calories daily into 45% complex carbohydrates, 30% lean protein, and 25% healthy fats. Here's how to plan your meals for a 1,350-calorie day (if you work out vigorously three or more times per week, increase your daily calories to 1,800)

45% of your daily calories: Complex Carbohydrates
Per meal
45 to 50 calories from fruits
55 to 60 calories from vegetables
50 to 55 calories from whole grains


Per snack
55 to 60 calories from fruits, vegetables, or whole grains


Why it works
By focusing on fruits and vegetables with a high-water content, you can eat a lot for few calories. Plus, the fiber in whole grains keeps blood sugar steady so you feel fuller longer.

Shop for
Fruits such as apples, berries, grapes, melons, and oranges. Good veggie picks include artichokes, asparagus, cabbage, eggplant, lettuce, mushrooms, peppers, onions, and zucchini. For whole grains, choose whole wheat pitas, bulgur, brown rice, rolled oats, and quinoa.

30%: Lean Protein
Per meal
100 to 105 calories


Per snack
30 to 35 calories


Why it works
It reduces cholesterol from your diet, helps support muscle growth (which boosts metabolism), and controls blood sugar (to keep you satisfied).

Shop for
Different types of lean protein provide a range of nutrients, so go for a variety, including animal protein (95% lean beef, pork, and veal; skinless white meat chicken and turkey; salmon, trout, and tuna), vegetarian protein (beans and legumes, edamame and soy products), and low-fat dairy (1% or fat-free milk, plain yogurt, and reduced-fat cottage cheese).

25%: Healthy Fats
Per meal
90 to 95 calories


Per snack
25 to 30 calories


Why it works
Anything lower than 25% fat is too hard to stick to. And because there may be hidden fat calories in some carbohydrate and protein choices, it's important to add small amounts of good-for-you fats to meals.

Shop for
Olive and canola oils, flaxseed, nuts, nut butters, olives, and avocado.

The Right Ratio
How to build an ideal Biggest Loser Diet meal, based on a 1,350-calorie day.

45% Complex Carbohydrates
Eat about 50 calories each of fruits, veggies, and whole grains per meal: Enjoy one small apple or 1 cup of berries; 2 cups of sliced bell pepper or 1 small head of lettuce; 1/4 cup of cooked brown rice or 1/2 small whole wheat pita.

30% Lean Protein
Have about 100 calories per meal: You get about 3 ounces of fish, 6 egg whites, 1/2 cup of cooked beans, or an 8-ounce glass of low-fat milk.

25% Healthy Fats
That's about 90 calories per meal: 1 tablespoon of olive oil, half an avocado, or 15 of your favorite olives are all full of good-for-you fats.