The Biggest Loser Simple Swaps Diet
The Biggest Loser Simple Swaps: What the Experts Say continued...
"It is written in an easy-to-use manner that will allow dieters to follow
the advice and incorporate the simple swaps into their everyday lives, from
adding more physical activity to meal planning and preparation," she says.
The comments from Biggest Loser contestants can help motivate
dieters, says Gans.
"Advice from someone you can relate to, like Biggest Loser
contestants, can be more realistic and motivating than advice from nutrition
experts," she says.
Still, Gans questions a few aspects of the program. She says the
7-calories-per-pound budget probably will not be enough for most
"Only allowing 7 calories per pound when calculating your total calorie
budget is inadequate to meet your nutrient needs and satisfy hunger," she says.
"It might work on the show where there is medical supervision, but at home that
number should be closer to 10 calories per pound, or a minimum of 1,200
calories per day."
Forberg agrees that some people will likely need more calories: "Most people
at home need a range somewhere between 7 and 10 calories per pound for
long-term weight loss success," she says.
Further, Gans recommends taking a calcium supplement if you're not getting
three servings of dairy per day.
The Biggest Loser Simple Swaps: Food for Thought
Getting healthier and losing weight does not have to be a daunting task if
you approach it one swap at a time and focus on eating more nutrient-rich
foods, as suggested in the book.
People following the Biggest Loser Simple Swaps dietshould consider
taking a daily multivitamin with minerals to fill in any nutritional gaps, or
seeing a registered dietitian to make sure their diet plan satisfies their
calorie and nutritional needs.
The Biggest Loser Simple Swaps can help you whittle your waistline
and improve your health, especially if these small steps become a part of your
lifestyle for the long term.
The Biggest Loser Simple Swaps: Recipes
Here are a few of the healthy, low-calorie recipes in The Biggest Loser
Greek Style Pasta with Fire Roasted Tomato Sauce and Crumbled Feta
6 ounces whole-grain penne or fusilli
2 teaspoons olive oil
1 medium onion, chopped
1 tablespoon minced garlic
1 red bell pepper, finely chopped
3 cups (about 28 oz.) fire-roasted tomatoes
1 (8-oz.) package frozen artichoke hearts, thawed and halved
1⁄4 cup crumbled low-fat feta cheese
8 kalamata or other black olives, sliced
1 tablespoon fresh lemon peel
Fresh Italian parsley or oregano (optional)
Prepare the pasta al dente according to package directions. Drain and set
In a large nonstick skillet, heat the oil over medium-high heat. Add the
onion and cook for about 5 minutes, or until soft and just starting to brown.
Add the garlic and simmer for 1 minute longer, but do not allow garlic to
brown. Add the bell pepper and cook just until softened. Add the tomatoes and
simmer for about 4 minutes. Gently add artichokes and cook for 1 minute longer,
or until just heated through.