Does The Biggest Loser Diet Actually Work?

The Biggest Loser is a radical weight loss reality show that swept the nation in 2004 and continued for 17 seasons. Captivating America, The Biggest Loser not only entertained the audience, but capitalized on its success by creating an at-home version, by way of diet books, fitness DVDs, and even protein powder. 

According to Verywell Fit, the bulk of The Biggest Loser Diet is calorie restriction, with an emphasis on exercise. The diet calls for eating five times a day, and encourages home meal prepping, and keeping a food log. According to Healthline, this diet considers macronutrient intake — a healthy balance of protein, fat, and carbs, which promotes healthier eating.

The brand created its own food pyramid focused on whole foods with a high nutritional value, called the 4-3-2-1 pyramid. The structure helps the dieter easily understand servings for the day: four servings of fruits and veggies, three servings of lean protein, two servings of high-fiber whole grains, and one "extra" serving of up to 200 calories (per Healthline). 

The Biggest Loser Diet does not restrict any food groups, so it makes planning for meals and snacks easier than some other diet plans (via Verywell fit). The diet also teaches portion control and label reading, which makes the dieter more aware of food intake. According to Healthline, due to the calorie restriction, you may even experience a reduction in cravings for sweets and junk food.  

Not only is the spotlight on healthier eating and weight loss, but the diet also promises an increase in your overall health. The book The Biggest Loser; 6 Weeks to a Healthier You claims that "in just six weeks, you can change your future and make strides toward preventing and reversing conditions such as diabetes, heart disease, and high blood pressure." According to US News, the diet is good for your heart health, as it can lead to a decrease in bad cholesterol, blood pressure, and triglyceride levels, and is also beneficial for the prevention and control of diabetes.

When following this diet it's important to know that your results will not mimic the TV shows contestants', and you will have to be your own cheerleader. Furthermore, it's crucial to understand caloric intake, in order to avoid a calorie deficit, which can lead to fatigue and excess hunger (via Healthline).