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Expert Q&A: Tips from 'The Biggest Loser'

An interview with Cheryl Forberg, RD

continued...

Once they achieve their goal weight, they slowly dial up the calories in increments of 50-100 and dial down exercise intensity to find the sweet spot of maintenance. Many folks continue to keep a food journal. By the end of the show, they are walking calorie counters who understand the role of calories in and calories out as the formula for weight loss.

What motivates most people to keep the weight off?

They are so happy and proud of their accomplishment and never want to go back to those negative feelings associated with being obese. The seductive feeling of happiness and what a healthy body feels like is intoxicating and matters more than food.

Sample 'Biggest Loser' Diet Plan

Here's a sample day on the Biggest Loser 1500-calorie diet plan: 

Breakfast

  • 1/2 cup fresh diced melon
  • Oatmeal (1/2 cup dry old-fashioned oatmeal, cooked with 1 tablespoon ground flax and 1 cup water), sprinkled with cinnamon and 1 tablespoon chopped walnuts).
  • 1/2 cup fat-free vanilla yogurt
  • Mint tea

Midmorning Snack

  • 1 fresh pear, sliced and topped with 1/2 cup fat-free ricotta and drizzled with 1 teaspoon honey


Lunch

  • Mediterranean turkey pita sandwich made with one 4-inch whole-wheat pita bread, 4 1/2 ounces thinly sliced lean turkey breast, 1/2 roasted red bell pepper, 2 pieces Romaine lettuce and 2 teaspoons mustard
  • Sparking water with orange slice

      
Midafternoon snack

  • 1 nonfat mozzarella string cheese stick
  • 1 medium orange

 
Dinner

  • 4 ounces grilled lean flank steak with 2 grilled Roma tomatoes 
  • Large tossed salad (2 cups mixed greens, 1/4 cup sliced cucumbers,
    1/4 cup sliced mushrooms) with 2 tablespoons light Caesar dressing
  • 3/4 cup whole wheat couscous
  • 1 cup nonfat milk

 

Evening Snack

  • 3/4 cup nonfat Greek-style yogurt with 1/4 cup low-fat granola and 1/4 cup fresh blueberries

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Reviewed on December 01, 2009

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