The Biggest Loser Simple Swaps Diet
The Biggest Loser Simple Swaps: What You Can Eat
The Biggest Loser Simple Swaps encourages dieters to establish a
calorie budget by multiplying their current weight (if it's over 150) by
7. (Anyone weighing less than 150 pounds is encouraged to seek medical
You plan your meals by dividing the total daily calories into four, using
1/4 of your total each at breakfast, lunch, and dinner and then splitting the
last quarter between two snacks. But you can adjust this formula to meet
your personal preferences and needs. For example, you may prefer eating less at
breakfast or having a heavier snack before your work out. The only rule
is no skipping meals.
When it comes to choosing foods, the quality of calories is as important as
the quantity. Only the healthiest foods are allowed -- nothing
artificial, processed, white, or refined.
A Biggest Loser food pyramid suggests getting 30% of your daily calories
from lean protein, 45% from healthy (nonrefined) carbohydrates, and 25% from
fats while taking in less than 2,400 milligrams of sodium. To meet these
guidelines, the book suggests you have:
- 4 daily servings of fruits and vegetables
- 3 servings of lean protein foods (fish, soy, dairy, poultry, lean meats,
- 2 servings of whole grains
- 1 serving (200 calories) of extras such as nuts, avocados, oil, and
Keep in mind that even the healthy foods need to be weighed and measured to
ensure you're getting the right number of calories.
Dieters are encouraged to eat their calories instead of drinking them, with
the exception of dairy. But even though the advice in the book encourages
consuming dairy products, it falls shy of the 2005 U.S. Dietary Guideline
recommendations for three servings a day.
The Biggest Loser Simple Swaps: How It Works
The Simple Swaps approach can help you adopt a healthier lifestyle,
one swap at a time - while not feeling deprived or even thinking about dieting.
You can choose to incorporate one, two, or more swaps at a time. Once those
become routine, try a few more.
Some of the authors’ favorite cooking swaps include using cooking sprays,
misting, and squeeze bottles, as well as nonstick pans and mini muffin
To help you learn about your unhealthy eating habits (and thus change them),
you're encouraged to keep a food journal. And you're urged to start
closely reading food labels to understand what's in the foods you choose.
You'll also get real-life tips for fitting fitness into your day (but keep
in mind that the contestants on the show devote hours to the gym).
The Biggest Loser Simple Swaps: What the Experts Say
This book is a wonderful collection of simple fitness, diet, and food advice
for dieters of all sizes, says American Dietetic Association spokesperson Keri
Gans, MS, RD.