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Diet & Nutrition FAQs
1. How many calories do I need to eat each day? What is a healthy rate of weight loss for me? 2. Can I drink too much water? What other liquids are OK for me to drink? 5. When is the best time for me to eat my food to maximize my weight loss? 6. Can you make it easier for me to understand portion sizes? 7. I have been constipated since I started The Biggest Loser program. What is wrong? What can I do? 9. I am an emotional eater and am struggling to stick to The Biggest Loser diet. What should I do? 10. The scale must be stuck! I'm not losing weight. How can I speed up my weight loss? 11. Will I lose as much weight as the contestants do on The Biggest Loser TV show? And if not, why? 12. I'm considering taking diet pills or vitamins. Is this a good idea? 13. It seems like I'm eating too much food to lose weight. Is this too many calories? 14. Why should I eat all of the calories on my menu? Can I speed up my weight loss by eating less?
1. How many calories do I need to eat each day? What is a healthy rate of weight loss for me? The Biggest Loser Weight Loss Plan recommends a meal plan based on your body weight. The goal is for you to eat enough to feel strong, avoid feeling any gnawing hunger sensations, and to lose weight at a steady rate. When your body burns more calories than the total number of calories you eat and drink each day, you will lose weight. How does your body burn calories? It burns calories in three ways:
Most people burn 1200-2000 calories every day through the RMR without any activity or exercise. When you DO NOT eat enough calories to support your RMR, your body can resist weight loss, making weight loss more difficult! The most effective way to lose weight is to eat enough of the right foods, exercise, stay consistent with an eating schedule and be patient. A healthy rate of weight loss is 1/2 pound to 2 pounds or up to 1% of your body weight each week. Weight loss that exceeds more than a couple of pounds each week may consist of a significant amount of water weight. The BLC goal is to help you establish a healthy plan so that you lose fat and not muscle.
2. Can I drink too much water? What other liquids are OK for me to drink? The BLC plan recommends that you drink 6-8 cups or 48-64 ounces of water each day in addition to other fluids in your diet, such as tea and coffee. You will function better, feel more satisfied on your diet program, and burn fat more efficiently when you are adequately hydrated. If you want to drink more than 8 cups each day, go ahead and drink up to 12 cups or 96 ounces. You can drink TOO MUCH water. Water intoxication usually occurs when a person consumes an excessive amount of water in a short period of time. The symptoms of water intoxication include headache, dizziness, nausea, and confusion and can, in extreme situations, cause death. Avoid any risk by staying within the healthy range of water consumption of 6-12 cups each day and drinking water slowly. A healthy kidney can process as much as 60 cups of water in a day if it is consumed over time! If you have kidney problems, other health concerns, or questions, consult with your physician. The BLC plan allows you to drink coffee or tea (caffeinated or decaffeinated), diet sodas and other artificially sweetened beverages (limit to two each day), herbal teas, and on special occasions, alcoholic beverages. The concern with alcohol is threefold: First, it is a concentrated source of calories (150 calories per 12-ounce beer, 1.5 ounces of 80-proof distilled spirits, and 5-ounce glass of wine), second, it may interfere with your body���s ability to burn fat, and third, it lowers your inhibitions and stimulates your appetite, making it more likely that you will splurge on high calorie foods.
3. I'm afraid that eating carbohydrates will make it impossible for me to lose weight. Why are there so many carbs on The Biggest Loser diet? Research studies show that diets based on quality carbohydrates (see below) work well for individuals as a lifestyle diet. The adverse effects associated with eating refined carbohydrates (see below) in excess have given all carbohydrates a bad reputation. When choosing carbohydrates, consider both: the type and the portion size. Quality Carbohydrates
Refined Carbohydrates
The BLC diet is based on the following ratios: The Biggest Loser diet was developed so that you can SWAP meals and snacks in such a way that the basic nutrient composition of carbohydrates, fat and protein stays within the desired ranges. Instead of trying to get too caught up in the nutritional details, pay attention to the serving size and total calories when you SWAP and choose healthy foods that you enjoy. To improve the quality of your diet, make sure that your carbohydrate choices are mostly whole grain and/or high fiber choices.
4. I don't see some of my favorite foods on The Biggest Loser plan. Can I modify my meal plan? What should I do? GH: We've designed The Biggest Loser diet to accommodate a wide array of dietary preferences. We encourage you to do your best to follow the guidelines as they've been designed to ensure that you are eating a balanced diet and are maximizing your weight loss potential. We also encourage you to distribute your meals and snacks as recommended to help you avoid feeling hungry. Over time, you will find that your tastes will change as you improve the quality of your diet. You will need less fat, less salt, and less sugar to enjoy your food. You will notice that you will feel better and your digestive system works better when you consume the recommended daily amount of fruits, vegetables, water and other healthy foods. Despite trying your very best, you may still find that The Biggest Loser diet impossible for you to adhere to because you are allergic to specific foods, certain foods don't agree with you, or you simply can't eat some foods. In that case, please post questions about food choices to certified nutritionist Greg Hottinger in the Ask the Experts forum. He will do his best to answer your questions. The BLC website is continually updating its menus options. The following are some guidelines to help you adapt your diet to meet The Biggest Loser guidelines:
5. When is the best time for me to eat my food to maximize my weight loss? The BLC plan recommends that you eat five to six meals each day, spaced every 2-3 hours apart to help you maximize the rate at which you lose weight. There are many good reasons for eating more frequent meals including helping you regulate your appetite and taming your carbohydrate and sugar cravings throughout the day. Start eating early in the day to rev up your metabolism and try to establish a consistent routine. Other reasons for following the BLC dietary approach:
Eating protein at each meal helps stabilize blood sugars and helps you feel more satisfied. Feel free to spread your protein out during the day because protein is best eaten at each meal in smaller quantities. It's OK to eat your dinner or snack in the late evening if that's what works for your schedule. While late-night eating is usually considered a problem, when you're following the BLC program, however, you are in a calorie deficit. Your body becomes a lean, fat-burning (and efficient) machine. As long as you're following the BLC plan, don't worry about the time you're eating unless it disrupts your sleep. In that case, it's good to eat 1-2 hours before you go to bed.
6. Can you make it easier for me to understand portion sizes? Learning how to assess portion sizes will make your Biggest Loser diet much easier to follow. At first, you'll need to measure everything to make sure you are following the program guidelines. After a week or two, you'll have mastered portion sizes and will have learned tools that will help you for years to come. You'll know what a cup of rice or 4 ounces of meat looks like, and you won't need to measure your food every time; you will be able to eyeball the food on your plate and know what you're eating. For now, learn the serving sizes of different foods: Protein Vegetables: 1 cup or 8 ounces Fruit: 1 cup: 1 medium piece, or 8 ounces Whole Grains
Extras: 200-Calorie Budget
We recommend that you buy a food scale or postal scale so that you can more precisely measure what you're eating. Next, buy a set of measuring cups and spoons. In the beginning, take the time to weigh and measure your food out on your plate. In situations where you don't have cups available, use your fist to figure out correct portions. One cup of whole grains, vegetables or fruit, for example, is about the size of your clenched fist. We encourage you to write down what you eat. Those who keep food journals tend to be more successful at losing weight and keeping it off than those who don't record their intake. A food journal helps you keep track of what you're actually eating and how many calories you consume each day. Consistent tracking keeps you accountable and less susceptible to impulse eating during the day. Your menu may list a food twice. This is not a mistake. You are entitled to eat both servings, SWAP one of the servings for another food, or SWAP both servings. The BLC system makes it easier to adjust your calories upwards or downwards, as needed. For all grains that are listed, the portion refers to COOKED grains unless otherwise noted.
7. I have been constipated since I started The Biggest Loser program. What is wrong? What can I do? Some people may experience constipation when changing to a new way of eating. This can be true with any significant dietary change, and usually lasts for a week or sometimes two weeks. If you have increased your dairy intake significantly, this is a likely contributor. The program recommends dairy as a protein choice, up to 2 cups of low-fat dairy daily, but you might try going easy on the dairy on a temporary basis if you've significantly increased it lately. Most fruits will keep the bowels moving, and aiming for a variety, up to 3 cups of varied fruits a day (with an equal amount of vegetables as per our program), will likely help as well. Keeping well-hydrated with about 8 cups of non-caloric fluid daily, and sticking to a regular exercise routine, also help prevent and relieve constipation. In any case, the bowels typically readjust in a week or two. If none of these insights seem to help you, then please check with your doctor, since there are medications and medical problems that might also promote constipation.
8. I have been feeling hungry at night but have eaten everything on my daily meal plan. What should I do? It is important that you do not experience hunger on an ongoing basis while following the BLC plan. Feeling strong hunger pangs makes it difficult for you to stick with your program over time. If you are hungry, do the following: First, make sure you are following the BLC diet and eating 2-3 fruit servings and 4 or more vegetable servings EVERY day. Eating more fruits and vegetables and other high fiber foods (beans and whole grains) has been shown to help dieters feel more satisfied on fewer calories. Next, make sure that you are getting enough water to drink each day. Aim for 8 cups. You may notice that you feel hungry when you are actually dehydrated. Finally, notice if you're feeling physical hunger and not emotional hunger. Physical hunger results from not having enough food to eat whereas emotional hunger can occur anytime you feel upset, stressed, tired, lonely, or emotional. (Question #9 below gives you suggestions for dealing with emotional hunger.) If you are eating enough high-fiber foods, drinking enough water, and are still feeling strong physical hunger sensations, then you're probably are not getting enough to eat. Post a message to certified nutritionist Greg Hottinger in the Nutrition Discussion section and include your gender, age, height, current weight, and a short description of your exercise program. Until you get a response, try adding a 200-calorie snack from the snack list to your daily plan and see if this takes care of your hunger sensations.
9. I am an emotional eater and am struggling to stick to The Biggest Loser diet. What should I do? To maintain a healthy lifestyle in today's world, filled with temptations and stress at every turn, having a strategy to navigate this environment is a must. We must do our best to create a positive environment around ourselves to shield us from temptations and stress. This strategy has several facets. One aim is to eliminate inappropriate foods from the home to the maximum extent possible. If you live alone, you should aim to fully eliminate problem foods from the home, which requires a full psychological commitment to doing so in order to work. If you live and share food with others, you may need to negotiate a plan with them, and ideally make them your allies toward this personal goal. Getting the problem foods out of the home will probably help them too. Secondly, aim to completely eliminate television commercials, especially food commercials, from your life. Do so via any or all of the following: discontinue cable TV, watch DVDs and videos as a replacement for TV (online DVD rental helps), use the VCR or TiVO to skip commercials. To the extent you can eliminate television from your life, you will gain a significant amount of control due to an increase in time available to devote to exercise or other forms of positive change, and a decrease in food temptations, unfavorable societal pressures, and stress. Thirdly, work toward making a 100% commitment toward your goals, meaning you are willing to do whatever it takes to accomplish them. This means the personal reasons for your goals must be crystal clear, and probably written down for you to review. Every time you stray, you should review your goals and your reasons. Lastly, you need to create a team of people in your life who can help keep you accountable to your goals. This includes your family, friends, your doctor, and if necessary, a personal trainer or dietitian. It is not human nature to resist temptations and stay the course at all times, so having others to keep us accountable is an especially important key for those of us who have only normal (rather than super-human) levels of will power.
10. The scale must be stuck! I'm not losing weight. How can I speed up my weight loss? Sometimes weight loss does not make any sense at all. One week you work hard and lose several pounds. The next week you work just as hard and the scale doesn't budge. What explains it? One reason is that your body composition may be changing but the weight on the scale is not. In other words, you may notice that your clothes begin to fit differently but the weight is staying the same. This is a good sign as it indicates that you are gaining muscle relative to body fat. Another explanation is that your body may be resisting weight loss, thinking that it is starving. This is the reason that the BLC wants you to make sure that you are eating the recommended amount of calories. This will help your body stay relaxed. The final reason is that the body does not lose weight in a consistent manner. It is normal to lose one week, plateau another, and then lose weight again. Be patient. There are no healthy ways to speed up weight loss. Focus on what you can control; stay consistent with your diet and work hard to meet your exercise goals. If you meet your goals consistently, you will lose weight. It's as simple as that. Take a close look at what you are doing TODAY. Are you eating enough healthy foods? Are you drinking enough water? Are you doing all of your exercise? Are you getting enough sleep? A recent study found that those who sleep 7-9 hours each night weigh less than those who sleep less. Make it a goal to find a routine you can stick with and weight loss will follow.
11. Will I lose as much weight as the contestants do on The Biggest Loser TV show? And if not, why not? As a general rule, the rate of weight loss depends on the degree to which one can safely reduce calories and increase exercise. On the show, the contestants typically reduce their daily caloric intake by over 1000 calories, for example, from 3000 calories per day, to 1500 calories per day. Plus, the TV show contestants exercise an average of around 3 hours per day. Few people are in a position to reduce calories and increase exercise to an extent that comes close to what people on the show can do. For many overweight people, it might be more realistic to reduce daily caloric intake by 500 calories and exercise at least 5 hours per week on a permanent basis. This would still be a spectacular accomplishment in the everyday world. Using this approach, the total weight loss and rate of weight loss would be more moderate than what we see on the show, but still substantial and medically important. To lose the weight, our program recommends 7 calories per pound of current body weight, plus exercise. I recommend keeping a daily food diary and recording all portion sizes and calories for each food. Four servings of fruits/vegetables, three servings of protein (for example 2 cups of dairy and 8 ounces of beans/poultry/fish), plus two 1-cup servings of whole grains should provide most of these calories each day.
12. I'm considering taking diet pills or vitamins. Is this a good idea? The BLC diet does not recommend any diet pills to help with the weight loss process since they can produce adverse side effects. Pills are a temporary fix for a long-term problem and are not the answer. It is suggested that you stick with changes that are proven to produce weight loss results in a healthy way: nutritious food, water, exercise, sleep/rest, emotional support—and patience. The Biggest Loser program can help you get on the right track. As for vitamins, a good place to start is with a multi-vitamin that has 100% of these vitamins:
13. It seems like I'm eating too much food to lose weight. Is this too many calories? There are two main reasons that new members struggle with eating all of the food on the Biggest Loser Club plan:
The higher-fiber foods are filling (and may disrupt the digestive system) and eating every 3-4 hours (especially for those who normally skip meals) takes some getting used to. The body usually adjusts within a few weeks. Do your best to keep your fiber intake up (at least 20 grams per day) by eating the recommended fruits and vegetables. Avoid fiber supplements and reduce your intake of high fiber cereals and raw vegetables if your digestive system is over active.
14. Why should I eat all of the calories on my menu? Can I speed up my weight loss by eating less? A common pitfall of dieting is to not eat enough calories. Under-eating delivers fast but temporary results. Have you been on a low calorie diet before? As long as you can stick with eating TOO FEW calories you will see the scale move downward and sometimes rapidly. But then at some point, your progress fizzles out. Being too aggressive with weight loss makes it nearly impossible for you to keep your weight off. Here are FOUR reasons under eating doesn't work: Reason #1: Eating TOO FEW calories causes you to lose muscle. With muscle loss there is water loss which makes you think you are doing great when you get on the scale. As you lose muscle, your metabolism creeps downward making weight loss more difficult week after week. Reason #2: Eating TOO FEW calories sabotages your exercise program. Not getting enough fuel makes you feel more tired and less likely to exercise as much or as hard. You will be more successful by burning more calories through consistent exercise and strength training 3x week to maintain/build muscle. Reason #3: Eating TOO FEW calories creates feelings of hunger and deprivation. Low-calorie diets feel like punishment and are a short-term approach. When they are over, rebound eating usually follows. This is where the term "yo-yo dieting" comes from. Reason #4: Eating TOO FEW calories makes your body slow down its metabolism by as much as 20% to prevent starvation. Your body will resist weight loss. The goal is to keep your metabolism happy by eating enough—a happy metabolism is your best weight loss friend! Keep in mind that eating more can help you reach your ultimate goal, whereas under-eating will cause you to quit your program. If you're hungry before meals and ready to eat, that's OK. If you're hungry after meals or have hunger pangs during the day, or are feeling extra tired, it's likely that you're not getting enough to eat (see #8 above).
15. What if I have a crazy work schedule or work the night shift? How can I follow the Biggest Loser Club diet? If you're one of the many Biggest Loser members that has a crazy work schedule or works the night shift, you might as well toss the clock out the window as far as eating at a certain time each day. What you will need to do is to eat every 3-4 hours when you are awake. The key is to distribute your calories so that you're not getting too hungry and then making poor choices. You'll need to anticipate your day ahead (or night) and make sure you have a simple, yet healthy snack or small meal available. Start by writing down your schedule for when you will eat a meal or snack each day. Keep in mind that your goal is to have something every 3 hours or so that you are AWAKE. Next, write down foods that you can pack at home or whip together in no time, like a sandwich so that you can give yourself a healthy option while at work. Create a master list that looks like this: Master List
Your schedule works against you. But you can rise above it with a plan, some preparation, and ongoing support to stay on your path.
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