We all know that a healthy diet is key to successful weight loss. So as well as all the sweaty, gruelling training you see when Richard, Charlotte and Rob put the contestants through their paces, there is also a carefully tailored nutritional plan behind the scenes. And the expert behind these low-calorie, high-energy menus lies dietitian Faith Toogood.
Faith has over 8 years experience in her field, specialising in weight management and working with a range of clients with BMIs of 30 to 80. So it was no surprise that her expertise in obesity, weight loss and healthy eating were in demand on The Biggest Loser.
Having worked closely with the contestants on a weekly basis, we decided to catch up with Faith to find out what the contestants dined on while in the house and see if she had any weight loss secrets to share...
What were the contestants’ pre-show diets like and were you shocked?
I wasn’t shocked because I am dealing with this on a daily basis.
For this group of contestants their diet issues were varied. For some it was simply a case of too much of a good diet, but for others it was years of poor food choices culminating in serious weight gain and the resultant health problems.
How did you devise menu plans suitable to achieve weight loss, but have enough energy to train four times a day?
It was important to maintain a healthy balance of carbohydrate, protein and good fats, as well as ensuring adequate micronutrients. To lose weight we obviously needed to put each one of them in a state of energy deficit, but I had to be careful not to put their energy intake too low or else this would result in a lack of energy that would negatively impact upon the quality of their training session.
The plan also had to be realistic and easy to maintain so they could continue it once they had left the house and it would fit around their normal day-to-day lives.
How do you keep in touch and support the contestants?
I spent a lot of time with the contestants during their time in The Biggest Loser house. After that, I kept in regular contact to ensure things were still going to plan, even if just via phone and email.
Sometimes they might want some new recipes or different ideas on how they could plan their meals and shopping. We might also talk about what particular areas they are struggling with and look at reasons for this, which are often more psychological than anything else. We frequently spend time looking at ways to change behaviours and old habits. Although this is hard work for them, the results are extremely rewarding.
What did the contestants find most difficult with their change in diet?
Portions were the hardest adjustment, although for some it was the types of food. Some previously had a very limited diet and I think these individuals struggled the most. We helped a lot with portion control to make things a little easier and creating really tasty meals, so although they were healthy they were enjoyable too!
What are some typical meals that they enjoyed on your menu plans?
They ate a lot of stir-fried chicken with spices, frittatas, lentil soups and baked fish – all with loads of vegetables! There were lots of recipes for the contestants to try out and enjoy.
Who took to the new diet easiest in the house?
I would probably say Kevin, as he was super-driven and focused from day one. Although some of the others really impressed me with how adventurous they were with herbs and spices, especially Jessie and Tamara.
If someone is watching what they eat and exercising, but still not losing weight, how would you advise them?
People lose weight at different rates, but if they are exercising and not losing weight they are probably still eating too much. I would suggest either continuing to shrink their portions or up their activity levels. Nothing complicated.
It’s advised to mix up workouts to try to get over a weight loss plateau. Can you do anything with your diet to try to break through the wall?
Just accept that plateaus are normal. Everyone will reach them and it is important to remember that as you lose weight, your body’s requirements for energy also drop. Many people fail to factor this into the equation, feeling cheated that eating a certain amount was working for them 6 months ago, so why isn’t it now?
It is unfortunately a continuous process of reducing and re-reducing your intake until you reach a weight at which you feel happy, and then you need to find the level of intake that will sustain that weight.
Don’t give up when your weight plateaus – learn from it, adjust your intake and/or activity levels and you will soon be back on the right track again with your weight coming down!