Level of Effort: Medium
This plan requires a lot of dedication. You'll exercise a lot, and you'll also get good at reading food labels.
Limitations: You can eat from all food groups. Some of the meal plans may go below 1,200 calories per day, making it hard to meet nutritional needs without a supplement.
Cooking and shopping: The foods you'll be eating are widely available in any grocery store. There are Biggest Loser cookbooks you can follow. One former contestant, Amy Wolff, said she researches healthy menu choices before eating out and carries a calorie-counting reference book in her bag. She also advises keeping a food journal, watching that you don’t eat too much carbs, protein, fat, and fiber, and not giving in to food cravings.
Packaged foods or meals: None required.
In-person meetings: No.
Exercise: Required. It's a big time commitment that pays off.
Is It Good for Health Conditions?
The program includes whole foods that are high in fiber and low in saturated fat and salt. The diet is in line with what most major health organizations recommend, including the American Heart Association.
Does It Allow for Dietary Restrictions or Preferences?
Vegetarians and vegans: You'll find plenty of plant-based sources of protein to eat on this diet.
Gluten-free: Foods that include gluten aren't off-limits on this plan. But you should be able to make it work if you're avoiding gluten. In The Biggest Loser Club, meal plans can be adapted for specific food preferences. You'll still need to read food labels to completely avoid gluten.
What Else You Should Know
Costs: If you join The Biggest Loser Club ($39.99, first three months), you’ll follow an express, 6-week weight loss plan. You get meal plans and recipes, workouts featuring the show's trainers, a food and exercise tracker, and online support. You’ll chart your progress online and get weigh-in reminders.
Support: You can follow the diet by reading one of the Biggest Loser books. There are extra tools available at the Biggest Loser web site, including cookbooks, DVDs, equipment, Nintendo Wii and Xbox games, and workout music. You can even go to The Biggest Loser Resort, a destination weight loss program in Utah, California, New York, and Chicago.