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THE BIGGEST LOSER DIET

Discuss the hit TV show Australia's Biggest Loser here.

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THE BIGGEST LOSER DIET

Postby hushpuppy » Thu Feb 08, 2007 3:31 pm

This is an extract out of the new book that is out



Your Daily Calories

Calculate your calories by taking your present bodyweight (in lbs) and multiplying it by 7. If you're not sure what your weight is in pounds, just multiply your weight in KG by 2.205

For example, if you weigh 100kg, that would convert to about 220lb. Multiply that by 7 and you have: 1540cals/day



The 4-3-2-1 Pyramid

4. You must eat 4 servings daily of fruits and vegetables (you should have 2 from fruits and 2 from veg)

1 fruit serving size = 1 cup, 1 medium piece, or 8 ounces

1 vegetable serving size = 1 cup, or 8 ounces



3. You must eat 3 servings of protein daily. You can choose between animal, vegetarian, or low-fat dairy protein.

1 protein serving size = 1 cup, or eight ounces (about the size of your palm)



2. You must eat 2 servings of whole grain.

Serving sizes:

2 slices of bread. Choose a brand with around 45cal per slice.

1 Wholegrain bun or roll

1 cup of cooked barley, brown rice, whole wheat pasta, oat bran, rolled oats, etc



1. The Extras

These are the foods that don't fit into the other groups eg, fats, oils, spreads, sugar-free desserts, reduced-fat foods, condiments, and sauces

You can have up to 200 calories of these each day.


Jules
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Postby CrimsonThunder » Thu Feb 08, 2007 4:13 pm

Sounds good but I don't think by following those rules you'd eat enough.
- Stevo
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Postby hushpuppy » Thu Feb 08, 2007 6:14 pm

i think its just a guide . I am off to by the book tomorrow so i will fill in the blanks as i read
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Postby zeedeveelgirl » Thu Feb 08, 2007 6:26 pm

a 45cal piece of bread?! Yeah right!! I WISH we had this in Australia!!
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Postby kate_turner2000 » Thu Feb 08, 2007 6:54 pm

they mentioned 4321 on adros forum but dont know a lot about it. according to the calculations i should be eating like 1000cals or something?
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Postby zeedeveelgirl » Fri Feb 09, 2007 9:11 am

I know, me too!! 1000 cals - yeah right!!!
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Postby SarahC » Fri Feb 09, 2007 1:05 pm

Yikes... I weigh 108 pounds, that's 756 calories (3200kJ) :shock: I eat twice that at least - help!

I found a really good formula. If you have time to sit down and do maths:

Men:
66 + (13.7 x wt in kg) + ( 5 x ht in cm) - (6.8 x age in years) = BMR

Women:
655 + (9.6 x wt in kg) + ( 1.8 x ht in cm) - (4.7 x age in years) = BMR

To find your maintenance levels, multiply your BMR by your Activity Factor:

Sedentary: BMR x 1.2 (Little or no exercise)
Lightly Active: BMR x 1.375 (Light exercise/sports 1-3 days/week)
Moderately Active: BMR x 1.55 (Moderate exercise/sports 3-5 days/week)
Very Active: BMR x 1.725 (Hard exercise/sports 6-7 days/week)
Extremely Active: BMR x 1.9 (Hard daily exercise/sports, and physical job, 2x perday training, marathon training, etc.)

Then just subtract the deficit that you are after to find out how much you should eat :)
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