•Biggest Loser Weight Loss Game Plan

Confused about exactly how much to eat of which foods? The Biggest Loser experts lay it out for you
    The Biggest Loser Diet is a calorie-controlled, carbohydrate-modified, fat-reduced, weight-loss diet geared to help you burn pound after pound of pure fat--and to do so without deprivation or loss of energy. What's more,
the diet is high in lean protein. Protein has a hunger-controlling effect on the body--which is why higher-protein diets are so effective for weight loss a
nd fat burning.

    In this overview, excerpted from The Biggest Loser: The Weight- Loss Program to Transform Your Body, Health, and Life (Rodale), we'll take a more detailed look at what you should be eating, and how much, in order to promote weight loss while following the Biggest Loser Diet.

Fruits and Vegetables

While on The Biggest Loser Diet, you should eat a minimum of 4 servings daily. At least half of your servings should be from vegetables; the other half from fruits. Don't have more fruit servings than vegetable servings.

Fruit Serving Size: 1 cup, 1 medium piece, or 8 ounces

Choose These to Lose: Apple, apricot, banana, blackberries, blueberries, cherries, cranberries, grapefruit, grapes, guava, kiwifruit, mango, melon (all varieties), nectarine, orange, papaya, peach, pear, persimmons, pineapple, plantain, plum, pomegranate, raspberries, rhubarb, strawberries, tangerine, and watermelon

Vegetable Serving Size: 1 cup or 8 ounces

Choose These to Lose: Artichoke, asparagus, bamboo shoots, beans (green, yellow), beet greens, beets, bell peppers, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumbers, eggplant, kale, kohlrabi, leeks, lettuce (all varieties), mushrooms, mustard greens, okra, onions, palm hearts, parsley, peas, peppers (all varieties), pumpkin, radishes, shallots, spinach, sprouts, summer squash, sweet potatoes, Swiss chard, tomatillos, tomatoes, turnip greens, turnips, water chestnuts, watercress, winter squash, yams, and zucchini
Biggest Loser Food Pyramid Pointers

Here's the good news: You can eat more than four servings a day of most fruits and vegetables if you wish. At the base of our Biggest Loser Diet pyramid, fruits and vegetables supply the most nutrients in the form of vitamins, minerals, "phytochemicals" (protective plant chemicals), and fiber, relative to the low number of calories they contain. In other words, you get the most nutrient bang for your caloric buck from fruits and vegetables. The exception to this would be the starchier vegetables such as pumpkin, winter squash, sweet potatoes, and yams. These veggies are higher in calories and carbs, so you want to eat just a few servings a week for optimum weight loss results.

  • Fresh fruits and vegetables are always best, but when you can't get them that way, feel free to choose frozen or canned, as long as they are not packed with sugar or in syrup. Cooking and canning destroy some nutrients; however, the best food companies can their foods right after they're harvested, when they're the most fresh anyway.
  • Eat a vegetable salad most days of the week.
  • Cook your vegetables for the shortest amount of time possible in order to preserve nutrients.
  • Keep a container of cut-up vegetables like broccoli and red or green peppers in your refrigerator for easy snacking.
  • One vegetable to avoid during your weight loss is white potatoes. Though nutritious, white potatoes send your blood sugar soaring. When it drops, you'll get hungry and be tempted to overeat at your next meal.
  • Try a new fruit or vegetable every week to build some variety into your diet.
  • Through the week, choose fruits and vegetables from the six key color groups: red, orange, yellow, light green, dark green, and purple. This is a great way to make sure you're getting a variety of nutrients in your Biggest Loser Diet.
  • Try to eat at least one fruit and one vegetable raw each day.
  • Avoid dried fruits, including raisins, craisins, dried cherries, and dried blueberries. Dried fruits are often treated with additives, and they are overly concentrated in calories and fruit sugar, which can play havoc with your blood sugar. Further, they're not as filling as raw fruits, so they do little to help curb hunger. Consider this: Two tablespoons of raisins have as many calories as a whole cupful of grapes. Wouldn't you much rather eat a whole cup of grapes than a little bit of raisins?
  • Choose whole fruits over fruit juices. Fruit juice contains no fiber and therefore does little to help you control your appetite or make you feel full. What's more, fruit juice is a concentrated source of fruit sugar and is thus liable to send your blood sugar soaring, followed by a decline. These ups and downs can lead to food cravings.