I’m hooked on “The Biggest Loser”. Maybe its because I get to watch lives being transformed and new behaviors shaped. Or maybe its because I feel gratified that these changes are a result of improvements in nutrition and exercise, areas in which I have expertise, rather than the promise of a fad diet, magic pills or surgery as a solution. But I was always so curious about what goes on behind the scenes. So you can imagine my excitement when I had the opportunity to learn from the registered dietitian and physician for the show at a recent conference.
First off, they both admitted upfront that one of the reasons the people lose so much weight consistently is because of their new environment. All the barriers that usually exist to behavior change (job/life stresses, family and friends, lack of time, lack of knowledge about what to do) have been removed. Their new job is to exercise, learn about good nutrition habits, and practice them. This is one of the keys to their success. They get enough time in the new environment that once they leave they have enough knowledge and motivation to keep it going… Essentially, they transform their lifestyle. That said, “Biggest Loser” success is within everyone’s reach. Read on to find out more!
Biggest Loser Diet
- modified, low carbohydrate diet 45% of calories from carbohydrates (mostly fruits, vegetables and some whole grains), 30% of calories from protein, and 25% of calories from healthy fats or oils (seeds, nuts, avocado, olive oil)
- no “white stuff”
- whole foods, elemental ingredients
- 4-3-2-1: daily 4 cups minimum of fruits and vegetables, 3 servings of healthy proteins (e.g. fish, skinless chicken breast, 93% lean ground turkey), 2 servings of whole grains, and 1 serving of healthy fat.
- Aim for everyone to have 1 serving of fish daily.
- There is room for 1 optional treat per day.
- Cereals must have minimum 5 grams of fiber per serving and less than 5 grams of sugar per serving. This limits the cereals to certain oatmeals, bran cereals, or other high fiber cereals on the market.
- Goal of 7 calories per pound of body weight for daily caloric intake. This is recalculated after significant weight loss.
Participants are provided with calorie counting resources and a food and exercise diary which they must maintain daily. This helps to raise awareness of past behaviors and develops an understanding for calorie balance through diet and exercise.
Their diets are analyzed daily by the show’s registered dietitian / nutritionist. The nutritionist reported a 70% adherence to the diet. The nutritionist also reported as a result of the diet contestents experience decreased risk for diabetes because the measure that is used to diagnose diabetes decreases from “at risk” to a healthy range.
Biggest Loser Exercise
- Goal is 7 hours per week of exercise
- Incorporate weight training, coaching, teamwork, and competition
Typical Week at the Ranch
- Before getting started, participants undergo extensive medical tests, including a physical, stress test, DEXA (to measure accurately percent body fat and lean mass), and “Bod Pod” (to measure resting metabolic rate)
- Participants also undergo psychological evaluation and the support network at home is briefed on the program so they know what to expect when the person returns home.
- All participants get a full nutrition consult, including a week of food journals review. They discuss any GI symptoms they are having. They discuss eating schedules and cooking and shopping strategies.
Common Denominators
In 3 seasons, they found the contestants shared many characteristics, including:
- no idea of the number of calories they need or what they actually consume
- most skip breakfast and snacks and let a long time go between meals
- most consume very little fruits and vegetables
- most are not getting enough protein, and what they do get is high in saturated fat
- most get very little whole grains
- most have too much “white stuff” (sugar, refined flour)
- little planning of meals, mostly on-the-go eating and dining out
- most are meeting their daily caloric needs through beverages alone (e.g. caloric sodas, juices and fruit punch)
- many consume very little water
- nearly all reported limited to no exercise
- nearly all prioritize everything and everyone else in their life ahead of their own health
I found the common denominators particularly insightful. It is easy to see why they are struggling with their weight when you look at behaviors they have in common. The goal of the Biggest Loser is to restructure that lifestyle and get them on the path to better health and wellness.
Before and after photo of Erik Chopin, winner of Season 3
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Filed under: exercise, health, obesity | Tagged: biggest loser
[...] Oct 18th, 2007 by rebeccascritchfield This New York Times article about The Biggest Loser is a fair portrayal of the discrepancies between the show and reality of losing weight. I wrote a post earlier this week about the science behind the show. [...]
Just left the room where my wife is watching the biggest loser. Contestant being weighed had lost 33 pounds in a week.
Assuming all weight loss is fat, that’s 115 thousand calories burned in excess of those taken in, approx 687 calories / hour, assuming 24 hours a day. Not even a rider on the Tour de France burns that many calories in a week.
Is this mostly water weight loss? Do the contestants have that much water weight to lose? I can certainly “lose” 3-4 pounds on a long run or bike ride on a warm day, but that’s not weight loss – that’s just dehydration – actual calories burned is more in the range of 800-1600.
[...] 31st, 2007 by rebeccascritchfield I posted a few times on The Biggest Loser several weeks ago. I got a comment from a reader, Ronald, asking how Neil could [...]
Yes, that is water loss, which is significant in the early stages of carbohydrate reduction(notice the -hydrate portion of the word carbohydrate?) . While I don’t consider The Biggest Loser a low carb diet at all ( 45% of calories is not low carb, and 25% of calories is still low fat), it is still probably a significant reduction in nutritionally deficient carbs for many of these people, since they got fat from overeating carbs and very possibly undereating high quality protein and natural fats.
Overweight, and especially very obese people carry around a significant amount of water in their tissues compared to lean or slightly overweight people. So as the metabolism switches from burning primarily carbs for energy to finally being able to burn some stored body fat for energy (because of the chronically high insulin levels produced to manage the high glucose intake, stored body fat is not allowed out of the fat cells and glucagon production is inhibited). Insulin production goes down in response to the lowered carbohydrate portion of the meals, so the excess water is shed. That’s ok. In a few weeks, the excess retained water from the previously high carb intake is gone, and fat burning begins in earnest with higher glucagon production/lower insulin levels, even though the scale may not reflect the same numbers as in the first few weeks.
This is basic biochemistry found in any college level textbook, but it seems to be ignored for a variety of reasons.
First of all, the week BEFORE Neil lost the 33 pounds he drank SO much water that he gained 17 pounds (the show EVERYONE was so shocked!)…so the next week when they weighed in and it read 33 pounds he really only lost 16 pounds.
[...] are burned. As they learn the ins-and-outs of good nutrition they can better comply with the Biggest Loser diet and they begin to realize the extra snacking isn’t worth the [...]
I am so proud that you were able to do it, congradulations. I am wondering about one thing, did you have to have excess skin removed? I am undergoing the gastric bi pass and am wondering if it is posible that i could do with out extra plastic surgy. again congradulation. Tracy
[...] I hope that was helpful. Share your own tips with the readers. Want to know more about the BL diet? Click here… it’s the most popular post on my [...]
[...] read an interesting article today entitled, Science Behind “The Biggest Loser” Diet, which was very enlightening. Over the next week or so, I’m going to write about some of the [...]
If we love our children, it’ s up to us to encourage them to eat wholesome foods and stop eating the food that’ s bad for them. Every week, introduce a new healthy food. Over time they will come to love the healthy foods. Reward your children for eating all of their vegetables and fruits, and eliminate the unhealthy foods from your household. Raise your healthy children into healthy adults. Stop childhood obesity.
Dear All,
I have had gastric bypass and have maintained my 128 lb wt. loss. However, my question is how do you know or how do I understand what I should be eating now? I mean, I can eat anything I want and I still get full easily….but is their a certain diet that I need to remain on for the rest of my life? I told myself that my first 50 years I didn’t take care of my life and the last fifity I want to become consious of what I eat and drink. No alcohol in my life and moderate exercise each day. Walking is my get-a-way from the house. Just need to hear the answers from someone that knows the truth as to what I need to maintain my loss.
Thank you,
Tana Mallard
aharleybell@yahoo.com
Tana,
I recommend you seek a registered dietitian who has experience in working with post-bariatric patients. You can search for a dietitian in your area at http://www.eatright.org. One or two visits with an RD should help you feel more comfortable and confident in what you need to do for your long-term weight loss.
You certainly want to follow a healthy, well-balanced diet and not eat “anything” just because you can. You want the little food can consume to be high quality and nutritious.
I spent a week working in a bariatric clinic and I can tell you what I remember from that short experience. We taught patients that the end goal is fruits, vegetables, lean meat (or non-animal protein), no to limited concentrated sweets. If you had Roux-n-y you need to keep taking your vitamin supplements, digestive enzymes as needed, and you may need to continue the protein supplement as well.
Best of luck to you… let me know how your visit with the RD goes.
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Im not sure its for everyone. I think sometimes just proper nutrition can get us where we want to go, albight a slow process its probably easier in the long run.
Nutrition good or bad is the most important factor in our body composition. Sure underlying medical conditions can be attributed to obesity as well, for intance thyroid malfunction and others. But, if you can keep a clean diet plan and incorporate portion control into your daily eating habits you can lose weight. That doen’t mean you have to cut out all your favorite foods, it means, cut your usual serving down by 1/4, than 1/2 and so forth.
Hi all,
I’m currently researching various weight loss programs and courses.
So, if you don’t mind please answer in this topic: What’s your single most important question about weight loss?
Cheers, JD
[...] Anyone watch The Biggest Loser? Science Behind The Biggest Loser Diet Balanced Health and Nutrition Rebecca Scritchfields Blog * modified, low carbohydrate diet 45% of calories from carbohydrates (mostly fruits, vegetables [...]
Check out the webMD article too:
http://www.webmd.com/diet/features/biggest-loser-diet
Hello Rebecca,
Last week this TV show started here in the Netherlands too. This program is awesome. Not only losing weight by looking out what you eat, but also to change a complete way off life.
I’m convinced that these people build something that they will never give up anymore.
there one thing that is puzzling me, how is it with such a massive amount of weight loss in such a small amount of time that the contestants do not have much/any loose skin?
what’s the secret?
The total length of time is about six months, even though we watch it over a three month time period. I also think the exercise is a major factor. These people are building lean muscle and losing fat – not just losing fat.
Bariatric patients usually have lose skin because they can lose weight without exercise and they lose a lot of weight rapidly and then it tapers off.
Other comments welcome!
Rebecca
this diet is great. i have been using this method for about 8 months and it has worked wonders.
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how many caliores does there bugg a bo say they burn in a day
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