Biggest Loser' Diet

What It Is

You, too, can be The Biggest Loser by following a diet and fitness program similar to that used by contestants on the NBC TV show of the same name. There are no televised temptations of cheesy pasta or gooey brownies for home dieters, no diet pills or personal trainers -- just a healthy diet and plenty of exercise.

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.

Tufts University obesity clinician and researcher Michael Dansinger, MD, developed the weight loss program accompanied by dietitian and chef Cheryl Forberg, RD, and trainers Bob Harper and Jillian Michaels, working with writer Maggie Greenwood-Robinson, PhD.

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.

"We emphasize the quality of the calories so you can meet your nutritional needs [and] enjoy more natural, healthy whole foods and lean proteins that will help you deal with hunger before it happens," says Forberg.

And you won't be eating any "appetite stimulating" white foods like bread, pasta, or potatoes. Keeping daily food logs, watching portion sizes, and drinking 48-64 ounces of water each day round out the basic plan.

You can also count on daily workouts, starting at 30 minutes and increasing to an hour. The book contains a detailed cardio and strength-training program that increases in intensity for a "fat-busting boost." You'll also find plenty of tips and inspiration from former contestants throughout the book.