Biggest Loser Nutrition Guide

Biggest Loser
Nutrition Guide
Brought to you by Body Blueprint Personal Training
in association with:
Bay Bodyfit, Mt Maunganui
36a Mac Donald St, Mt Maunganui
Ph: 07 575 9693
Body Blueprint Personal Training
Biggest Loser 12 Week Challenge – Nutrition Overview
Biggest Loser Nutrition Principles
Sample Biggest Loser Nutrition Plan
Healthy Cheat Meals / Post Workout Shakes
Recommended Foods
Biggest Loser Nutrition Summary
Sample Biggest Loser 7 Day Meal Plan
Legal Disclaimer
The techniques, ideas and suggestions in this document are not intended as a substitute
for medical advice. Always consult your health care professional before starting a new
exercise programme or nutrition plan – particularly if you are pregnant, nursing, elderly
or have any chronic or recurring conditions. The application of the techniques, ideas
suggested in this e-book are at the readers sole discretion and risk.
The author of this document is not responsible or liable to any person or entity for any
errors contained in this document, or for any special, incidental, or consequential
damage caused or alleged to be caused directly or indirectly by the information
contained within.
All material is Copyright: Mark Woodgate, Body Blueprint Personal Training
All Rights Reserved
Whether it‟s the Biggest Loser programme or any type of fitness regimen that requires
you to get into the best shape possible, good nutrition accounts for at least 80% of your
In other words, you can be doing everything else correctly – working out consistently,
training intensely, getting plenty of rest, however unless you‟re sticking with your
nutrition plan it‟s unlikely that you‟ll lose weight on a consistent basis.
While it‟s important to adhere to your nutrition plan, it‟s also important to remind
ourselves that healthy eating is not about deprivation! In the e-books , „Delicious Lunch
& Dinner Recipes‟ and Delicious Breakfast & Snack Recipes,‟ you‟ll be pleased to discover
some delicious fat loss recipes to entice your taste buds! Therefore, the word deprivation
is unlikely to enter your vocabulary.
While consistency with your nutrition plan is important, aiming for perfection is a „recipe‟
for disaster. If you enjoy the occasional indulgence, then indulge. That‟s why the
occasional cheat meal has been built into the Biggest Loser nutrition plan.
Rather than aiming for 100%, aim for at least 80% adherence. Because it‟s that 20% of
discretion that allows your nutrition plan to be sustainable in the long term as well. (Also
known as the 80/20 rule) And ultimately that‟s what good nutrition is all about. It‟s
about sticking with an eating plan that you can incorporate into your day to day life and
sustain week after week, month after month, year after year.
The Biggest Loser nutrition plan addresses nutrition from a holistic perspective. Many
weight loss diets only focus on the ratio of macronutrients – carbs, protein and fat,
however the Biggest Loser nutrition plan places equal importance on micronutrients that
are essential for good health.
Fruit and vegetables containing vitamins, minerals, antioxidants and phytochemicals are
a mainstay of this nutrition plan as they strengthen our immune system and contribute
to our overall health in numerous ways.
1: Eat 4 or 5 times per day
Did you ever stop to ask why we‟re encouraged to eat 3 meals per day? In a word,
The expression „3 square meals‟ actually comes from centuries ago when warship crew
gave the gunners three daily meals served on square wooden platters.
The concept that we should eat 3 meals per day has been accepted by default, however
we should question this tradition as it‟s not necessarily based on good health practices.
Why eat 4 or 5 times per day?
Eating every 3 to 4 hours creates a metabolic environment conducive to burning
body fat.
Creates stable energy levels throughout the day
Less hunger and cravings
Helps control appetite
Studies have shown that eating frequent meals increases fat loss while maintaining lean
muscle. The study involved physically active people who all ate the same amount of food
but over a different number of meals. Of great interest was that the people who ate only
two large meals a day lost about twice the muscle and half the fat in comparison to the
people who ate 5 times per day!
In other words, the weight lost by those people eating 5 times per day was primarily
body fat, whereas those people who ate only 2 meals per day lost mostly muscle.
By eating small and often you‟ll have a continuous and steady flow of energy throughout
the day. Plus you‟ll never get to the point of ravenous hunger which could cause you to
2: Eat a balance of carbohydrates and protein at every meal
The right combination of food is especially important. Carbohydrates are your body‟s
preferred energy source and should be included with at least 4 out of your 5 daily meals.
Protein is essential as it comprises the building blocks of muscle tissue and should be
included at every meal.
Combining carbohydrates and protein keeps cravings under control and the protein helps
you feel full for longer time between meals. Protein has a higher thermic effect
compared with fat and carbohydrate. This means that your body expends more energy
digesting protein than it does to digest carbohydrate or fat. In other words, not all
calories are created equal!
Protein controls your bodyweight in two ways. You eat less total food, since protein
makes you feel fuller while burning more calories during digestion. And secondly, protein
helps you to maintain and build lean muscle when you work out. And ultimately, the
more lean muscle you have, the easier it is to maintain a healthy bodyweight longterm.
3: Eat nutrient dense foods
Most people have sufficient macronutrients in their diet (fat, carbohydrate and protein)
It‟s the trace elements, or micronutrients that are often in shortly supply. The best
source of these micronutrients - vitamins, minerals, enzymes and antioxidants - is from
fruit and vegetables.
Stress, overexposure to the sun, pollution and even excessive exercise, creates free
radicals. This free radical bombardment can accelerate the aging process and make us
more susceptible to illness and degenerative disease - that is, unless we have sufficient
antioxidants in our diet to counteract potential damage.
Antioxidants help to neutralise free radicals and boost the immune system. Therefore
you should include plenty of fruit and vegetables in your nutrition plan.
Keep processed foods to a minimum. And be weary of soft drinks. Many of these foods
are devoid of good nutrition, contain artificial sweeteners and are lacking in essential
Processed foods also tend to be very acidic whereas our body favours a more alkaline
environment. Avoiding high sugar and high fat foods, eating a variety of fruit and
vegetables ensures your body will maintain a more neutral PH.
Remember, it‟s not just about being healthy on the outside, it‟s about being healthy on
the inside!
4: Use Portion Control
We‟ve already learned that not all calories are created equal, therefore forget about
counting calories and use portion control instead!
4: Use Portion Control
We‟ve already learned that not all calories are created equal, therefore forget about
counting calories and use portion control instead!
A portion of protein is roughly equal to the
size and thickness of the palm of your
A portion of carbohydrate is an amount
roughly equal to the size of your clenched
A portion of vegetables or salad is what
you might imagine you can hold in the
cupped palm of your hand.
For best results on the Biggest Loser 12 Week Challenge, we recommend the following
portion sizes:
Breakfast: 7.30am
1 portion carbohydrate
1 portion protein
Snack: 10.30am
½ portion carbohydrate
1 portion protein
Lunch: 1.30pm
1 portion carbohydrate
1 portion protein
1 portion salad or vegetables
Snack: 4.00pm
½ portion carbohydrate
1 portion protein
Dinner: 7.00pm
1 portion protein
1-2 portions salad or vegetables
5: Eat slowly
Avoid eating on the run and gulping your food down in a hurry. Take your time, chew
your food slowly and deliberately - you‟ll digest your food more efficiently.
While the statement “You are what you eat,” is true, you are also what you absorb.
It takes about 20 minutes for your brain to register that the stomach is full. Therefore if
you gulp down your food in 2 minutes flat, your brain may be saying „I‟m still hungry!‟
Slow down and enjoy your food…it‟s not a race!
6: Plan your meals
In the fast pace of modern life we often tend to skip meals, we take shortcuts and we
opt for fast foods rather than cooking healthy meals.
Planning your meals in advance and having nutritious food on hand is the solution to this
To keep meal preparation time to a minimum, prepare your meals and snacks the night
before. Cook additional food for dinner so that you‟ll have enough for lunch as well.
Buy a carry bag or cooler and stock this with the food you need. Have this on hand at all
times (especially when travelling) and you won‟t be caught out dashing down to the local
bakery because you forgot your afternoon snack!
7: Keep a food journal
A food journal or nutrition diary is an excellent idea, especially in the early stages of
starting a new nutrition plan.
You‟ll quickly identify any eating patterns or food choices that might be taking you off
course. Similarly you‟ll also discover what choices contribute to losing bodyfat.
A food journal serves as an excellent motivational tool as the very act of recording what
you eat makes you more conscious of your day to day food choices.
8: Include a cheat meal once per week
Include a cheat meal once per week. Healthy cheat meals are listed, however if you
prefer to dine out or have pizza once a week, then please, indulge!
You may wish to allocate a specific night for your cheat meal. Alternatively if you have
dinner scheduled with friends on a particular evening, make this your cheat meal for the
week instead.
Remember you‟re not on a DIET! One cheat meal per week will NOT have a detrimental
effect on your waistline. In fact, this is one of the secrets to a successful long term
eating plan. No deprivation - just sensible, healthy eating with the option to have a cheat
meal once per week.
9: Include a postworkout shake
What you eat or drink immediately after your weight training workout on Mon, Wed and
Fri is almost as important as the workout itself!
It all has to do with recovery. In simple terms, if your body doesn‟t recover properly
from your workouts you won‟t see the benefits.
Post workout shakes are designed to replenish the energy supply your muscles depend
on, while also repairing the minor damage you‟ve inflicted on the muscles.
Ideally you should have your shake within 20 minutes of finishing your workout.
A good recovery shake will have a blend of protein and carbohydrates.
10: Drink more water
Water serves a number of important functions in the body including the regulation of
blood pressure, it helps with our circulation, digestion, kidney function, water aids the
metabolic processes and even lubricates our joints. Water also helps us lose body fat
The problem is that most of us don‟t drink enough water. Instead coffee, tea and soft
drinks are often the preferred choices. Therefore it‟s quite ironic that these drinks only
serve to dehydrate us even further. To maintain adequate strength for your workouts,
sufficient water intake is crucial. A 1% reduction in bodyweight due to dehydration can
equate to a 10% reduction in strength!
How much water should you drink?
Ideally you should be drinking at least 30 millilitres of water per kilogram of bodyweight.
For example, if you weigh 80 kgs (176 lbs) you should be drinking a minimum of 2.4
litres of water every day.
If you don‟t like the taste of pure water, try adding a squeeze of pure lemon or orange
daily water intake
60 kgs
65 kgs
70 kgs
75 kgs
80 kgs
85 kgs
90 kgs
95 kgs
100 kgs
1.8 litres
1.95 litres
2.1 litres
2.25 litres
2.4 litres
2.55 litres
2.7 litres
2.85 litres
3.0 litres
Option 1
Berry or Mango smoothie
Option 2
1 Omelette (or scrambled eggs) with 1 slice wholegrain toast
Option 1
1 apple
Small handful almonds or mixed raw nuts
Option 2
Strawberry fruit dip
Option 1
Chicken salad with ½ portion baked kumara, potato or pumpkin
Option 2
Chicken or beef stirfry, vegetables and ½ portion of rice
Option 1
Ryvita crackers, cottage cheese & salmon
Option 2
Sliced carrot with hummus
Option 1
Grilled fish/ chicken / lean steak or lean mince
Mixed salad or vegetables
Option 2
Chicken or beef stirfry
Option 3
Meatloaf with vegetables
NB: For recipes, please see my accompanying e-books, ‘Delicious Breakfast & Snack
Recipes’ and ‘Delicious Lunch & Dinner Recipes’
*Allow 1 cheat meal per week of your choice.
(Healthy cheat meal options are listed below)
Example 1
Kebab or Turkish to Go.
Chicken with hummus and salad.
Choose avocado and/or garlic sauce.
Example 2
Subway 6 inch.
Choose from the „less than 6 grams of fat‟ menu.
No mayonnaise. Opt for red wine vinaigrette.
Example 3
Choose predominantly chicken, salmon or tuna.
Approx 4-5 pieces
(Rice quota should equal your ½ portion size of carbs)
Nb: Immediately following your circuits on Mon, Wed and Fri there is a
crucial „window‟ of opportunity. Within 20 minutes of completing your
workout you should consume easily digestible carbohydrates and a high
quality protein.
*Ideally you will work out first thing in the morning in which case
your post workout shake will be breakfast.
*If working out late afternoon, substitute your afternoon snack
with a shake.
(See my ebook, ‘Delicious Breakfast & Snack Recipes’ for
shake/ smoothie recipes)
Salad / Vegetables
Natural unsweetened
canned fruit (drain juice)
Wholegrain bread
Wholegrain pita pocket
Basmati rice
Wholemeal pasta
Corn thins
Ryvita crackers
Vitawheat rice crackers
Rocket lettuce
Spring onions
(and other colourful
Meat & Fish
Starchy Vegetables
Flemings finely ground
rolled oats
Weight watchers cereals
Natural muesli
Bircher muesli
All bran
Light and tasty
„Berry berry lite‟
Sirloin steak
Lean minced beef
Chicken breast
Chicken pieces
Weiner snitzel
Venison steak
Fish fillets (no batter)
(preferably in spring
Low fat milk
Low fat cottage cheese
Low fat acidophilus
Ricotta cheese
Sunflower seeds
LSA mix
Pumpkin seeds
Flaxseed oil
Virgin olive oil
Coconut oil
Sesame oil
Peanut oil
Fish oils
The Biggest Loser Nutrition Plan has been designed to speed up your metabolism so that
you‟re burning body fat and have unlimited energy all day long!
Eat 4 or 5 times per day. This includes 3 average sized meals (breakfast,
lunch, dinner) with the addition of 1 or 2 small snacks. Ensure you are
eating every 3-4 hours – for example, 8am, 12pm, 3.30m, 7pm.
Aim for 1-2 serves of fruit and 2 serves of salad or vegetables per day.
Drink at least 30 mls of water per kg of bodyweight or a minimum of 2
litres per day
Minimise processed foods, keep alcohol, sugary drinks to an absolute
Use portion control: 1 portion of carbohydrates is equal to fist size.
(For a complete list of carbohydrate sources, visit: )
Include some form of protein at every meal. As a general rule of thumb,
this amount should be the approximate size and thickness of your palm.
(For a complete list of protein sources, visit: )
Include a serving of salad or vegetables with your lunch and dinner. One
serving is equal to the approximate amount you can hold in your cupped
Minimise your intake of unhealthy fats such as fried foods & trans fats
such as margarine. Instead, use healthy fats such as nuts, avocadoes and
olive oil.
(For a complete list of fat sources, visit: )
Smoothies are an excellent option for breakfast as they’re quick,
convenient, packed with vitamins, minerals, antioxidants and fibre.
Grill foods (eg: George Foreman grill) or use cooking spray when frying.
Purchase ‘100% whey protein powder’ - a convenient and excellent
source of protein.
Include 1 cheat meal per week
Biggest Loser 12 Week Challenge - Sample 7 Day Meal Plan
Mid morning
Mid afternoon
Strawberry fruit dip
Thai fish cakes with
potato & veges
Mango smoothie
Ryvitas, salmon &
cottage cheese
Chicken & cashew
nut stirfry
Walnut chicken salad
(add ½ portion diced
Carrots & hummus
Balsamic glazed
salmon salad
Chicken parmesan with
green salad
Ryvitas, tuna,
tomato, avocado
(no rice)
Apple & almonds
Left over stirfry
(1/2 portion rice)
Carrots & hummus
Meatloaf with salad
or veges
Strawberry fruit dip
Chicken tortilla wrap
Ryvitas, salmon &
cottage cheese
Omelette (1 slice toast)
Apple & almonds
Walnut chicken salad
Carrots & hummus
Chicken & cashew
nut stirfry
Cranberry & bircher
Mango smoothie
Chicken tortilla wrap
Apple & almonds
Healthy hawaiaan pizza
Omelette (1 slice toast)
Apple & almonds
Strawberry fruit dip
Berry Smoothie
Omelette (1 slice toast)
Mango smoothie
Mark Woodgate
Mark Woodgate is the fitness director of Body Blueprint Personal Training in Mt
Maunganui, New Zealand, a leading personal training company which he founded in
Originally based out of Les Mills World of Fitness in Hamilton, Mark was the first personal
trainer in New Zealand to create and a specialised personal training package for the
Body for Life Challenge. He quickly became known as a top body transformation
specialist and in 2001 he created his own body transformation programme, the Body
Blueprint 12 Week Challenge.
Since 1999 Mark has personally worked with and transformed well over 1000 clients
thanks to his revolutionary „quality versus quantity‟ training methods. 5 of his clients
have placed in the top 2000 in the world in the Body for Life Challenge following their
remarkable body transformations.
Mark is also the creator of the 5 Week LEAN Programme, the 30 Minute Express
Workouts, 12 Week Ultimate Transformation System and the Muscle Morph System – all
available as downloadable online programmes.
In May 2007 Mark and his partner Lisa became the owners and managers of Bay Bodyfit
Health & Fitness Centre in Mt Maunganui, NZ. Mark has continued to transform his
clients using the principles of his Body Blueprint 12 Week Challenge and 5 week LEAN
programmes. Mark also trains a variety of clients from elite swimmers to New Zealand
More recently, thanks to a survey he conducted with 1000 of his subscribers, Mark has
created the Virtual Workout Club - an online personal training system which allows
members to receive a new workout programme every 4 weeks based on their specific
fitness goals. Featuring virtual exercise animation technology, online workout and
nutrition logs plus a host of other benefits, this system has proved to be another hit with
his clients and subscribers.
Visit Mark‟s websites at: and
Additional Links:
12 Week Challenge
Ultimate Transformation System
Before & after photos
5 Week L.E.A.N. Programme
30 Min Express Workouts
The Truth About Cardio
Muscle Morph System
Read Mark‟s fitness articles at:
Bay Bodyfit Health & Fitness Centre website:
Receive Body Blueprint's FREE Fortnightly Fit Tips!
When you sign up you‟ll also receive Mark‟s FREE report,
“Body Transformation Secrets Revealed!”
(Discover the secrets the champions use to transform their
bodies in record time!)