Your name diet received the English-language title of the show "Thinner than all the" on American TV channel NBC, in which participants followed a special diet and regularly engaged in sports to lose weight and improve health.
The Essence of the diet The Biggest Loser
Biggest Loser diet is based on low-calorie foods that are ordered into a food pyramid as follows:
• 4 servings – fruits and vegetables,
• 3 servings – protein,
• 2 servings – whole grain products,
• 1 serving – additional food and supplements.
Regular sports are added To all this. So, according to the creators of the show, you can not only lose weight, but also improve your health. Diet increases the overall level of energy, gives confidence in themselves and their capabilities.
During the 12-week course of the Biggest Loser diet, you should eat little but often, leaning on fiber and proteins that provide a feeling of satiety but contain fewer calories.
Diet focuses more on quality of nutrition, not on the number of calories. A person in the process of weight loss fully meets their needs for food and enjoy the natural, healthy plant foods and proteins. The diet does not include "appetite stimulants" such as white bread, potatoes or pasta.
It is also Recommended to keep a diary, devote at least half an hour a day to physical exercises and consume a liquid volume of 1.5-2 liters daily.
What and as there is?
Biggest Loser diet is a weekly diet schedule with a daily diet of 1200, 1500 or 1800 calories – tailored to the individual need for loss weights. 45% of total calories should come from carbohydrates, 30% from protein and 25% from fat.
Approximate menu for the day:
• Breakfast: 0.5 servings of protein, 1 serving of whole grain products, 1 serving of fruit.
• Second Breakfast: 0.5 servings of protein, 1 serving of fruit.
• Dinner: 1 serving of protein, 0.5 serving whole grain, 1 serving of vegetables
• Afternoon snack: 0.5 servings of protein, 1 serving of fruit
• Dinner: 0.5 servings of protein, 0.5 servings whole grain, 1 serving of vegetables.
Follow a diet, it is recommended to choose products that have undergone the least possible processing and processing without further additives, salt, sugar and fat.
Raw vegetables and fruits are preferable to juices and dried fruits. In General, the products in the preparation should be subjected to as little treatment as possible.
Whole Grain products in the diet of the Biggest Loser must contain at least 2 grams of fiber per serving bread or at least 5 grams of fiber per serving of cereals. Low-fat meat and fish, vegetable proteins and dairy products (either fat-free or low-fat) are an excellent source of protein.
If you are hungry, you can safely eat more fruits and vegetables – up to four servings per day.
How does diet work?
Diet owes its efficiency to such a diet, where more calories are burned than consumed. How see, nothing particularly new. Most importantly, you should not feel hunger.
"When you eliminate refined sugar, starch and other appetite-stimulating foods from your diet, hunger stops haunting throughout the day because blood sugar and insulin levels remain almost constant," says one of the creators of the Biggest Loser diet.
The recommended starting caloric value is determined by weight: weight is multiplied by 15.5. For example, if you weigh 70 kg, the recommended calorie intake per day will be about 1100 kcal.
Once you start losing weight, you should count calories and eat less or more exercise. If you lose weight relatively quickly, the calories need to be recalculated weekly.
The creators of the diet, knowing about the unpleasant "yo-yo effect" observed after each diet, please remember the following 5 tips:
- 1. Eat full healthy Breakfast every day.
2. Eat fruits and / or vegetables at each meal.
3. Eat protein products at every meal.
4. Be active.
5. Plan your meals and sports.
Opinion nutritionists about diet
Most nutritionists approve the Biggest Loser diet plan. Its recommendations tend to be successful. However, they recommend not to consume less than 1200 calories per day, as very low calorie diet can lead to a deficiency of vitamins, minerals and nutrients in the body. If you do decide to eat less, the experts recommend at least twice a week to eat fish and take multivitamin complexes.
Biggest Loser diet abide by enough easily. It includes a fairly wide range of products and feasible sports. That is why it is suitable not only as a temporary solution – if you want to lose weight, but also as a way of nutrition for life. It can be followed by every member of the family, including vegetarians.
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