WinnersMealPlans PDF

Ray with 2006 winner, Adro Sarnelli
Winning Meal Plans

Meal Plans of The Biggest Losers!
By Ray Kelly
Ray with 2007 winner, Chris Garling
Warning – This e-book cannot be reproduced in any way without the

written consent of the author.
Copyright – Ray Kelly Fitness http://www.free-online-health.com

Contents
Page
Introduction 3
Plan from The Biggest Loser book 5
The Blue Team plan 9
The Red Team Plan 10
Adro Sarnelli’s Meal Plan (Winner, 2006) 12
Chris Garling’s Meal Plan (Winner, 2007) 13
Carbohydrates 14
Proteins 19
Fats 24
Quick Tips on Weight Loss 29
Tips for Special Occasions 31

Introduction
The Biggest Loser is one of the most popular reality television shows
to hit our screens. We get to see people just like us, struggling with
real issues, and we get to see them come out the other end looking
and feeling fantastic!
One of the main comments I receive on my website is that whilst we

often get to see the exercise component of the Biggest Loser weight
loss system, we see very little of the eating plan side.
Well in this e-book I will explain and give examples of The Red Team
Plan, The Blue Team Plan, The Biggest Loser Book Plan, plus the
eating plan used by both the winners I trained!
About Me
I am an Exercise Physiologist and I’ve been helping people lose weight

for over 15 years. I became a fan of The Biggest Loser during season 1
of the US series. I’d have to say I’ve seen just about every episode
from the 3 US seasons and the 2 from Australia. Like everybody else I
just love seeing the transformations.
When the finalists left the house I was excited when I received the call
from Adro Sarnelli (Australia’s Biggest Loser Winner, Season 1) to ask
for my help working him toward the final weigh in. We spent plenty of
time planning and working together and long story short, he won!

Not only that he’s actually still the same weight today!
Now fast forward 10 months and it was a case of deja vu. I received a
call from Chris Garling telling me that he’d just left The Biggest Loser
house and needed a trainer. So once again we put in plenty of work,
and Chris came home with the title!
So with this e-book I’m not only looking to provide you with an insight
into The Biggest Loser eating plan, but also some helpful tips on
making your eating plan work for you!

Plan from The Biggest Loser Book
The Biggest Loser book details the exercise and nutrition component of
the program as well as providing plenty of helpful tips from the
contestants and trainers. Here I’ll give an overview of the eating plan.
It is described in the book as “a calorie controlled, carbohydrate

modified, fat-reduced diet”, which seems to be the way most weight
loss diets are going these days. During the 80’s everything was low-
fat, the 90’s saw high-protein become popular, but now we are seeing
greater benefits with a combined approach. We’ve gone from following
a 60% carbohydrate, 30% Protein, and 10% Fat diet, to now looking
having 40% Carbohydrates, 40% Protein, and 20% Fat. You don’t
have to actually add fat to your diet because you’ll get that naturally
within the other foods you eat.
Another thing to mention though is that it’s the quality of the

carbohydrates we’re now looking at as well and you’ll learn more about
that up ahead.
Back onto the plan!
This diet advises your protein come primarily from lean sources such
as good cuts of beef, chicken, and fish, rather than sausages, and
mince.
You also need to eat a wide variety of foods. With vegetables you can
easily achieve this by trying to eat as many different colours over the
course of the week.
Foods closest to their natural states are best. This means that they
haven’t had much (or any) processing. These foods are higher in fibre
so are more filling which reduces the calories you’ll eat each day. If
you’re not sure what’s been processed and what hasn’t, the simple
test is – if it comes in packet, then it’s been processed!

Overall, they advise 4-6 meals per day (that’s 3 main meals and 1-3
snacks) as long as you don’t go over your daily calorie requirements.
So how many calories?
The formula used in the book is:
Weight (lbs) x 7 = Daily Caloric Needs/day
To convert your weight in kilograms (kg) to pounds (lbs) simply

multiply it by 2.205.
So if you weigh:
• 175lb, your daily calorie needs are: 1225 calories
• 220lbs, your daily calorie needs are: 1540 calories
• 270lbs, your daily calorie needs are: 1890 calories
Remember, the needs to be adjusted as you lose weight so be sure to

recalculate after each assessment.

4-3-2-1 Biggest Loser Pyramid
In following this plan you need to have:
4 Servings Daily of Fruits and Vegetables.
Two of these servings must come from fruit and the other 2 servings
from vegetables.
• Fruit serving size: 1 cup, 1 medium piece, or 8oz.

• Vegetable servings: 1 cup or 8 oz
As this is our base you can eat more than this amount each day. These
foods provide loads of nutrients and fibre for minimal amounts of
calories, so fill up on them.
3 Servings daily of Protein.
• Protein serving size = 1 cup or 8 oz
It’s important to include protein from animals, vegetables, and low fat
dairy so that you’ll be receiving plenty of variety. Also, if your daily
caloric intake is low, it’s important that you get 2 servings of low fat
dairy per day.
2 Servings daily of Wholegrains
• Bread serving size: 2 slices or 1 wholegrain bun or roll

• Wholegrains: 1 cup cooked.
It’s best to include grains that have endured less processing .eg rolled
oats, rather than instant oats.

1 Serving of Extras
You’re allowed 200 calories for foods such as fats, oils, and spreads;
sugar-free desserts and sweets; reduced fat foods; sauces. You must
remember to restrict saturated and trans fats.
Sample Biggest Loser Style Meal Plan:
Breakfast:
3 Egg whites, scrambled. Add mushroom, herbs, and onion
1 Slice of toast
1 Apple
Snack:
1 small tub of natural, plain, Yoghurt
1 Banana
Lunch:
8 oz Grilled chicken breast (no skin)
Salad
1 small bread roll
Snack:
1 small can on Tuna in springwater
1 Orange
Dinner:
Beef Stirfry
150g of lean Steak, grilled
½ cup of Brown Rice
Broccoli, Carrots, Peppers and Mushroom
Extra: Add a small drizzle of Kecap Manis (Indonesian Soy

Sauce) to the stir fry.
Whilst both Bob and Jillian’s approach to food intake is slightly

different, they both still based on this format from the book.

Blue Team Plan
Bob promotes the “Eat More Diet” for his Blue team because he
believes you must eat more to lose weight. Hi reasoning behind this is
that if you’re eating more meals throughout the day your body will be
less likely to convert these calories to fat as they’ll be regularly burned
throughout the course of the day.
The idea is to deal with hunger before it happens because once you
feel hungry, it’s already too late. You consume 4-6 planned meals per
day that are low fat and low carb. This in itself will also make it low
overall in calories. By eating more often, the body has energy at all
times to more effectively use as fuel for working out. It’s when we eat
larger meals that the extra calories get pushed away to be stored as
fat.
General rules:
• Eat plenty of lean Protein (grilled fish, steak, and chicken)
• You need to eat the right carbs (low Glycemic Index)
• The right fats (avoid saturated and trans fats)
• You must eat to lose weight. (once you’re hungry you’ll crave
the bad stuff!)
• I believe that calories do matter. (You need enough to fuel the
body)
• I believe in portion control. (Too much food in one sitting and
the extras will be stored as fat)
• I believe that you must exercise to lose weight. (Everyday)
Here’s a sample plan of Bob’s taken from a recent interview:
Breakfast: Eggs and bran cereal

Lunch: Salad with tuna
Dinner: Steak with vegetables
For snacks, eat fruit, vegetables, or nuts

Red Team Plan
Jillian's diet plan, the "Eat Less Diet" consists of following a calorie
controlled, high protein, high fibre, and low carb eating plan. Portion
control is also important for the red team.
You must be eating less calories than you burn. This is called a Calorie
Deficit.
Calculating Your Deficit
We all burn calories throughout each day just by staying alive. This is
called our Basal Metabolic Rate.
You can work yours out here:

http://www.fitwatch.com/qkcalc/bmr.html
To get your daily calorie requirements, you must add the amount of
calories you’ve burned during exercise, then subtract how many
calories you’ve consumed that day.
For example:
If you are 5’2”, weigh 200lbs, consume 1250 calories per day,
and burn 500 calories in exercise each day, your BMR would be:
1668
So add 1668 (BMR) to 500 (Calories Burned), then subtract
1250 (Calories Consumed) = 918
This means that over the course of the week you’ll have a deficit of
6426, which equates to almost 2lbs of weight loss per week!

Jillian’s sample plan is much easier because as long as you follow the
guidelines you can eat whatever foods you like. But you must finish
the day with a calorie deficit!
To work out the calories in your diet go to:

http://www.calorieking.com.au

Adro Sarnelli’s Diet
Adro Sarnelli dropped from 302lbs (137kg) down to 187lbs (85kg) to

take out the title of The Biggest Loser.
For those not from Australia, our series is much shorter. In the US, the
contestants spend about 4 months in the house, then spend a further
4-5 months training at home. In the Australian series, contestants also
spend 4 months in the house, but they only spend 7 weeks training at
home before the final weigh in. This is where I came in!
Adro was originally on the Red Team, working with Jillian, but had a
falling out with her when he wasn’t getting the results the others were.
He went under the tutelage of Bob and the weight started coming off!
His diet consisted of:
• Breakfast: Egg white omelet
• Mid-morning snack: Can of tuna or a handful of unsalted

nuts
• Lunch: Chicken Breast and Salad
• Afternoon snack: Can of tuna or a handful of unsalted nuts
• Dinner: Fish and vegetables

Chris Garling’s Diet
Chris Garling entered The Biggest Loser at 329lbs (149kg) and

weighed in at the finale at 174lbs (79kg), to take out The Biggest
Loser title for season 2. Chris followed the high protein method as
well, but placed his own twist on the diet by only eating organic fruits
and vegetables. He also enjoyed drinking Green Tea.
His meal plan consisted of:
• Breakfast 6:30-7:30am
Rolled Oats 1/3 cup
Blueberries 1 Punnet
No fat yoghurt 200g
• Snack 10am
Egg whites * 4
Salad:
Rocket * 1 cup
Cherry tomatoes * 1 punnet
Roma tomato * 1
Shallot * 1
Onion (Spanish) * 1
Mushrooms * 4
Cos Lettuce * 2 leaves
• Lunch 12:00
Chicken Breast (grilled) 200g
Salad (same as earlier)
Mountain Bread Wraps * 2
Kraft Free Italian Dressing * 20ml
• Snack 4pm
Tuna 98% fat free and Celery or Carrot
or
Organic fat free milk and 1 Banana
or
10-20 Almonds
• Dinner
White fish/Salmon/Chicken/2 cans Tuna
Salad (same as earlier)

Carbohydrates
Say carbohydrates to some people and you might think you just said a
very dirty word! Sadly, carbohydrates have come under fire lately but
what should be remembered is that not all carbohydrates are created
equally. To begin with, a carbohydrate is any food source that, when
broken down into a simpler and more useful form by the body, is
converted into sugar molecules.
The human body needs a steady supply of carbohydrates throughout

the day as carbohydrates are the body’s major source of energy. Most
chemical reactions within the body require sugar either as a chemical
itself or for the energy that is produced when the molecule is broken
down.
For those looking to make healthier choices for their bodies, it is

paramount to understand the differences between simple and complex
carbohydrates, processed and unprocessed carbohydrates, and refined
and whole carbohydrates, along with the best food sources of each.
Complex carbohydrates
Complex carbohydrates are best defined as carbohydrates that are
made from long chains of two or more sugar molecules. Because the
chains are long and complex, the body requires more energy and time
to digest and separate each sugar molecule from the next. For this
reason, absorption and digestion times are increased when a person

eats complex carbohydrates. This is a good thing for several reasons:
complex carbohydrates cause you to feel satiated more quickly than if
you were eating simple carbohydrates and they will also cause you to
feel fuller for longer.
The majority of complex carbohydrates come from foods that are of

plant origin. Complex carbohydrate sources include most vegetables,
beans, legumes, nuts and all whole grains. Additionally, complex
carbohydrates that are unprocessed and in their pure form are
superior to processed complex carbohydrates! Unprocessed and
unrefined complex carbohydrates not only provide an efficient supply
of sugar (energy) to the body but most have the added benefit of
containing fibre (which is simply indigestible carbohydrate chains),
along with being an excellent source of vitamins, minerals and
micronutrients that our bodies require to function optimally.
Simple carbohydrates
Simple carbohydrates, on the other hand, are those foods that are
easily and quickly broken down in the body as they are formed of
unlinked sugar molecules. These sugar molecules are ready for
digestion and absorption by the body almost immediately after being
eaten. They are not as filling as complex carbohydrates and often
times if eaten in large quantities they will spike sugar levels leaving a
person with a “sugar rush”. A byproduct of this is an increased level of
insulin in the body.
There are two major categories of simple carbohydrates: natural and

processed. Unprocessed, natural simple carbohydrates refer to most

fruits and some vegetables. Processed simple carbohydrates are
found in products containing refined sugars and refined grains (white
breads, pastries, cakes, cookies, candies,…).
Both types of simple carbohydrates are quickly digested and absorbed

by the body. However, it is the unprocessed, natural simple
carbohydrates that will provide the body with the most additional
resources for health such as vitamins, and macro and micro nutrients
all the while not containing artificial additives and preservatives.
Eating Carbohydrates for Health

Choosing the right carbohydrates for your daily diet doesn’t have to be
hard or time consuming and carbohydrates, when understood in light
of their necessity for good health, can be a friend and not a foe.
Health guidelines suggest receiving anywhere from 40-60% of your

daily caloric intake from healthy carbohydrate sources. This means
choosing unprocessed and unrefined complex and simple carbohydrate
foods over their processed and refined counterparts. Additionally,
complex carbohydrates should compose the largest portion of your
carbohydrates followed by all natural sources of simple carbohydrates.
Eating in this manner will ensure that you are giving your body plenty
of fibre, sustaining a balanced level of energy and insulin for the body
throughout the day, adding beneficial vitamins and minerals and
reducing the quantity of indigestible and potentially harmful products
such as artificial colorings, flavorings and preservatives.

Best choices for Complex Carbohydrates
Whenever you sit down for a meal try to ensure that your plate has at
least one of these natural-state complex carbohydrates on it:
Vegetables! Your mother was right - eating your vegetables will

make you healthy. Vegetables come in a wide range of colors,
textures and tastes. Play around with different cooking methods and
experiment with different flavors. You’ll soon find that eating
vegetables is not as bad as you may think it is.
Examples of excellent complex carbohydrate-containing vegetables:

Greens: Leafy greens such as spinach, lettuce, green beans,
broccoli, green onions, cucumbers, zucchini, squash, etc.
Reds: red capsicum, radishes and tomatoes
Other colors: yellow squash, yellow and orange capsicum,
winter squash, carrots, eggplant, pumpkin, etc.
Whole Grains!
Examples include 100% whole wheat flour products,
unprocessed oats, millet, brown rice, etc.
Nuts, Legumes, Beans and Seeds are also excellent choices when
opting for unprocessed complex carbohydrates.
Note: Stay away from processed grains such as those items made
with refined flours (breads, pasta, pastries, etc) as much as possible.
Although some of these products are considered to fall within the

complex carbohydrate spectrum they are refined and processed having
had most of their vital nutrients removed.
Best choices for Simple Carbohydrates

Healthy simple carbohydrate choices include fruits and some fruit
juices. Whole fruits contain an added punch of high fibre whereas fruit
juices are good sources of nutrients but should only be consumed in
small quantities and should always come from a 100% fruit juice
source.
Unhealthy choices include: soft drinks, cakes, cookies, donuts,

chocolate, and candy. These food items can be found almost
everywhere and it’s ok to have a little bit now and then. The problems
arise from eating these processed and refined simple carbohydrates on
a regular basis.
In a Nutshell
Making smart carbohydrate choices are beneficial for your body in a
variety of ways:
Maintains a healthy weight

Keeps sugar levels in the blood balanced and steady
Maintains stable energy levels throughout the body
Provides high levels of nutrients for optimal body functioning

Protein for Health
Protein Function in the Body

Did you know that protein molecules make up 45% of the human
body? Protein can be found in virtually all regions of the body
including the muscle, bone, hemoglobin, hormones, antibodies and
enzymes. Its uses within the body are wide reaching. Here is a quick
glimpse of what protein is used for in the body.
Protein builds and repairs all body tissues

It is the major component of all enzymes, hormones and other
signaling molecules
It helps in the process of muscle contraction, water balancing
and transporting of nutrients to different areas of the body.
It is a component of a healthy immune system
Protein prevents the body from becoming fatigued easily and
quickly.
It produces energy and increases stamina.
Protein is needed for proper wound repair, healing and blood
clotting
How Much is Enough?

Adequate and quality protein in your daily diet can dramatically
increase the quality of your health. Depending on your activity levels
and speed of your metabolism you may need more or less protein than
someone of the same body type and size. It is recommended that
your daily diet consist of approximately 40% protein.

The Recommended Daily Allowance or RDA for protein is 0.8-1 grams
of protein for every 1 kilogram of body weight. Additionally, if you are
pregnant, recovering from an illness or participate in high levels of
physical activity your protein requirements may be greater than the
above number.
The average adult with moderate activity levels needs approximately

50 - 65 grams of protein per day. (Keep in mind that your specific
needs are based on your weight, your activity level, your overall
general health and your metabolism.) If you know how to read food
labels you’ll be able to follow your daily protein intake simply by
keeping track of what you are eating and how many grams of protein
you consume with each meal. Additionally, here are some examples of
how much protein some common foods contain:
250ml of low-fat milk has approximately 11 grams of protein

1 thick slice of cheddar cheese has approximately 7.7 grams of
protein
100g of chicken breast has approximately 23 grams of protein
1 cup (170g) cooked beans has approximately 9 grams of
protein
1 serving of vegetables has approximately 1-3 grams of protein
For most people in this country it’s not difficult to reach their
recommended protein intake daily. In fact, just by eating one serving
of meat each day chances are that you have satisfied 50% of your
protein requirement for that particular day!

Complete and Incomplete Proteins
As with the other macro molecules (fats and carbohydrates) some
protein sources are better than others. Let’s take a look at the
differences. For starters, protein is made of amino acids linked
together. There are approximately 20 amino acids that the body
requires - some of them the human body can manufacture itself while
other amino acids the body must receive from food sources. The latter
are known as essential amino acids. It’s important that the body
receives a full complement of these 20 amino acids in order to function
properly. For this reason, eating protein from a wide variety of
sources is critical.
Regardless if you are omnivorous or vegetarian, there are methods to

receive the proper types of protein by choosing your protein sources
wisely. Most animal proteins (meat, fish, poultry, eggs and dairy) are
considered “complete proteins”. That is they provide the body with all
the essential amino acids, the ones the body can’t produce on its own.
Incomplete proteins are those that come from plant sources such as
nuts, seeds, whole grains, legumes and vegetables and most do not
contain all of the essential amino acids. For this reason they are
labeled “incomplete proteins”. However, by properly combining
several incomplete proteins you can adequately supply the body with
all of the amino acids - even the essential ones - without eating
protein from animal sources. This allows vegetarians to still get all the
protein they need without breaking their eating habits.

Examples of proper food combining in order to consume all of the
essential amino acids are eating rice with beans or peanut butter on a
slice of whole wheat bread. Not too hard, right?
Protein Sources
Here is a sample list of different protein sources. Remember, only
those that come from animal sources are considered “complete
proteins”:
Grains: Barley, oats, brown rice, whole grain pasta, whole

wheat bread, cornmeal
Legumes: Beans, lentils, peas, soybeans, peanuts
Nuts/Seeds: Sunflower seeds, sesame seeds, all nuts –
walnuts, almonds, pecans, etc., and spreads made from these
nuts and seeds.
Vegetables: ALL! Especially leafy greens such as spinach,
cabbage, etc. Others include broccoli, zucchini, etc.
Meat products: Lean beef, turkey, pork, chicken, and fish
Animal products: Milk, yoghurt, cheese, eggs, butter,
buttermilk, sour cream, cream cheese, etc.
Which are the Best Proteins?

So, what makes one protein source better than another? Well, for
starters, choose protein sources that have had the least amount of
processing done to them as possible. Always try to remember to eat
as close to “natural” as you can. In other words, if you have to make
the choice between rice milk (which has been processed and had
additional ingredients added to it), choose plain, steamed brown rice if

your goal is to eat protein. Another example would be choosing
unprocessed and unrefined grains versus processed and refined grains.
Additionally, protein sources that also contain high amounts of fibre

(i.e. vegetables and whole grains) plus large numbers of minerals and
vitamins are excellent choices. Many people simply consume meat for
their protein requirements but adding in heart healthy vegetables,
nuts, seeds, and whole grains will not only satisfy the protein needs of
the body but will have the added benefit of supplying the body with
other outstanding nutrients.
Eating a wide variety of protein sources on a daily basis is your best

bet for receiving the proper spectrum of essential amino acids along
with other healthy nutritional components.

Fats
The topic of fat in nutrition has been a controversial subject for many
years. Some say that fat is good so eat all you want while others
claim that fat is bad and should be eliminated from the diet
completely. Frankly, neither school of thought is 100 % right or totally
wrong. We need fat in our diets. Good fat that is. Bad fats we can do
with out and too much fat is not healthy for us either.
The coverage on fat in the media can be quite confusing at times.

What you’ll find here is easy to understand, factual information on fat.
First, we’ll delve into what fat really is and why the body needs it.
Next, we’ll answer questions that are dietary in nature: how much do
we need, what if we get too much or too little and what types should
we eat? And, of course, you’ll learn where to find the best sources of
fat for overall great health.
What is fat and why do I need it in my diet?

Fat is a very important macromolecule in human beings; without it we
would be unable to absorb, process and utilize the fat soluble vitamins
A, D, E, and K. Additionally, fat is an element found in all cell
membranes, it functions in nerve signal conduction, and it is an
essential component of many hormones that regulate important bodily
activities such as blood clotting, the inflammatory process and proper
blood pressure. Moreover, fat stored as triglycerides in the body gives
us a reserve supply of energy, when stored it also cushions our

internal organs and insulates us against the external elements. Oh,
yes, fat is certainly necessary in our diet - but what kind?
What types of fat are there and which is best for me?
If you watch even a little bit of TV or read magazines you will have
surely heard that there are a wide variety of different types of fats -
some good, some bad. There are saturated fats, trans fatty acids,
polyunsaturated fats, monounsaturated fats, and essential fatty acids.
To put it succinctly - stay away from saturated fats and trans fatty
acids as much as possible. Instead, stick to polyunsaturated fats,
monounsaturated fats and essential fatty acids (all in moderation, of
course!)
Saturated and Trans Fats

Saturated fats are those which are solid or semi solid at room
temperature. They include the fat found in meat, poultry, and dairy
products (such as butter). Palm, coconut and palm kernel oils are also
considered saturated fats. Trans fatty acids are likewise not
completely solid or liquid at room temperature. Trans fatty acids have
come under increased scrutiny as they are forced into their unnatural
state through a manufacturing process termed partial hydrogenation.
Trans fats include margarine and shortening. The body has a very
hard time processing these non-natural fats, so keep them out of your
diet completely if possible.
Polyunsaturated, Monounsaturated and Essential Fatty Acids

On the other hand, monounsaturated, polyunsaturated and essential
fatty acids (omega 3’s) are considered “heart healthy” fats and should
replace other unhealthy fats in your diet whenever it’s feasible.

Polyunsaturated fats such as the oils of safflower, sunflower, corn and
soybean are ok, but don’t provide as great of benefits to the body like
monounsaturated and essential fatty acids do. Monounsaturated fats
can be found in canola, peanut and olive oils (liquid at room
temperature) and essential fatty acids are found in flax seed, hemp
seed, canola oil, soybeans, walnuts, dark-green leaves and many
forms of cold water fish.
How much fat should I have in my diet?

The Heart Foundation recommends that individuals receive less than
20% of their daily caloric intake in the form of fats. This is a very
reasonable amount if you are aware of which foods contain high levels
of fat in addition to understanding which forms are in those food
items. Here are a few additional guidelines:
Less than 10% of your daily calories should come from saturated
fat.
No more than 10% of your daily calories should come from
polyunsaturated fat
And, 10 to 15% of your daily calories should come from
monounsaturated fat
What if I have too much?

Too much saturated fat and/or trans fatty acids in the diet have been
implicated in various health conditions such as high cholesterol,
increase risk of heart disease and, possibly even some types of cancer.
Furthermore, we all know that too much fat in the diet (of any form)
can lead to excessive weight gain and obesity. However, in
moderation and in the right form fat is good and necessary.
Overdoing it on any type of food spells bad news!

The good news is that having adequate quantities of “good” fats in the
diet (monounsaturated, essential fatty acids and some
polyunsaturated) can actually help to lower bad cholesterol levels
(LDL) and increase good cholesterol levels (HDL) as well as improving
other heart healthy functions.
What if I have too little?

Too little fat in the diet which is sometimes found in people with eating
disorders, those individuals on very low to no fat diets, persons with
certain fat metabolism diseases or in countries with inadequate food
supplies and can lead to nerve conduction problems, lack of energy
and fatigue, brain fuzziness, hair loss, cold body, scaly, dry skin and
even poor wound healing.
What are the best food sources for fat?

We now know that fat is a very important part of our daily diet and
choosing the best fat sources in your diet will really boost overall
health. When making food choices opt for whole grains, leafy greens,
olive and canola oils, fish, flax seeds/flax oil, nuts, seeds, vegetables,
and legumes.
Limit your intake of fatty meats and poultry as well as high fat dairy
products and foods that are cooked or fried in saturated oil. Foods
that are processed (and typically not good for you) will usually contain
high levels of saturated, polyunsaturated and even trans fatty acids.
Start reading food labels! Label reading is a tried and true method of
recognizing which foods are good and bad for you. If the label

indicates a high quantity of any bad fat get rid of it and choose an
option with heart health fats.
And that, my friends, is the true skinny on fat. We need good fat in
our daily diet. From now on you won’t have to turn the other way if
someone hands you a fat filled slice of avocado, a few olives or a
handful of nuts. Knowing why your body needs fat and the best
sources for your health will allow you to have a healthy serving of
heart healthy fat each and every day without feeling guilty.

QUICK TIPS FOR WEIGHT LOSS
• Be concerned with the fat levels AND sugar levels of foods. Some
foods that display 'low fat' on their packaging tend to be high in
sugar, which can be just as bad for someone trying to lose
weight.
• Consider portion size. Many people are now eating low fat diets
but they are eating larger portions. You need to get the balance
right between calories consumed and calories burnt.
• Don't do the shopping when you are hungry. You will be more
inclined to by the high sugar and high fat snacks.
• Write down your shopping list before you get to the shops and
don't buy anything that is not on that list.
• Keep an accurate diary of food and exercise. This will help to

expose weaknesses. You can then design strategies to overcome
them.
• Only eat at the dinner table. Never whilst watching TV or

reading.
• Chew slowly as this will give the body time to fully digest the
food and you will feel 'full' with less food.
• If you must snack only eat low fat and high fibre foods.

How do I reduce fat?
• Use minimal amounts when preparing food. If you must use oil
then use a little olive or canola oil.
• Limit mayonnaise and salad dressings.
• Use low fat dairy products.
• Trim the fat off your meat before cooking.
• Grill meat instead of frying.
• Avoid sausages, bacon, and processed meats such as salami,

pepperoni, devon, etc.
• Avoid foods with pastry such as pies, sausage rolls, croissants,

cakes, etc.
• Only snack on low fat, high fibre foods such as fruit and
vegetables.

Tips for Special Occasions
Having a social life doesn’t have to mean putting on weight. Here are a
few tips to help you out on those special occasions:
Change The Focus Of The Event
If we have any control over it, we can also improve the situation by
changing the focus of event away from food or alcohol. Instead of
catching up for dinner or drinks, why not catch up for a walk, tennis,
or golf. Or if food must be involved, why not make it a picnic. That
way you can bring some great healthy foods, and maybe include some
activity afterwards.
Dealing with Christmas
One time of year that is bad for anyone trying to lose weight is
Christmas. With all the parties, and catching up with family and
friends, it’s quite easy to have a whole month of over-indulgence. You
need to plan well so set special goals for this period and stick to them.
Make sure you are exercising every day throughout this period and
only go over your prescribed calorie intake on the main family days.
Avoid All-You-Can-Eat
It’s hard to keep track of your calories at a smorgasbord so try to

avoid them completely. If you must attend, eat beforehand so you’re
not hungry, or only use a small plate.
Take a Friend
If you do have to attend a function and you think you’ll be easily

tempted, take along a friend with similar weight loss goals to you so
you can support each other.

Smart Eating
If you are going to a restaurant, get them to fax the menu through
earlier in the day so you are not deciding on impulse. You can also use
a number of other strategies to stay strong:
• Drink a few glasses of water before your meal comes
• Fill up on salad before your main meal arrives
• Eat an entrée as your main
You can find more tips on my website or sign up for our

Free Exercise and Meal Planner!
http://www.free-online-health.com/exercise-mealplans.htm

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Ray with 2006 winner, Adro Sarnelli

Winning Meal Plans

Ray with 2007 winner, Chris Garling

Warning – This e-book cannot be reproduced in any way without the

Copyright – Ray Kelly Fitness http://www.free-online-health.com

Plan from The Biggest Loser book 5

The Blue Team plan 9

The Red Team Plan 10

Adro Sarnelli’s Meal Plan (Winner, 2006) 12

Chris Garling’s Meal Plan (Winner, 2007) 13

Quick Tips on Weight Loss 29

Tips for Special Occasions 31

Copyright – Ray Kelly Fitness http://www.free-online-health.com

One of the main comments I receive on my website is that whilst we

I am an Exercise Physiologist and I’ve been helping people lose weight

Copyright – Ray Kelly Fitness http://www.free-online-health.com

Copyright – Ray Kelly Fitness http://www.free-online-health.com

It is described in the book as “a calorie controlled, carbohydrate

Another thing to mention though is that it’s the quality of the

Back onto the plan!

Copyright – Ray Kelly Fitness http://www.free-online-health.com

So how many calories?

The formula used in the book is:

Weight (lbs) x 7 = Daily Caloric Needs/day

To convert your weight in kilograms (kg) to pounds (lbs) simply

Remember, the needs to be adjusted as you lose weight so be sure to

Copyright – Ray Kelly Fitness http://www.free-online-health.com

In following this plan you need to have:

4 Servings Daily of Fruits and Vegetables.

• Fruit serving size: 1 cup, 1 medium piece, or 8oz.

3 Servings daily of Protein.

• Protein serving size = 1 cup or 8 oz

2 Servings daily of Wholegrains

• Bread serving size: 2 slices or 1 wholegrain bun or roll

Copyright – Ray Kelly Fitness http://www.free-online-health.com

Sample Biggest Loser Style Meal Plan:

Extra: Add a small drizzle of Kecap Manis (Indonesian Soy

Whilst both Bob and Jillian’s approach to food intake is slightly

Copyright – Ray Kelly Fitness http://www.free-online-health.com

Here’s a sample plan of Bob’s taken from a recent interview:

Breakfast: Eggs and bran cereal

For snacks, eat fruit, vegetables, or nuts

Copyright – Ray Kelly Fitness http://www.free-online-health.com

Calculating Your Deficit

You can work yours out here:

Copyright – Ray Kelly Fitness http://www.free-online-health.com

To work out the calories in your diet go to:

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Adro Sarnelli dropped from 302lbs (137kg) down to 187lbs (85kg) to

His diet consisted of:

• Breakfast: Egg white omelet

• Mid-morning snack: Can of tuna or a handful of unsalted

• Lunch: Chicken Breast and Salad

• Afternoon snack: Can of tuna or a handful of unsalted nuts

• Dinner: Fish and vegetables

Copyright – Ray Kelly Fitness http://www.free-online-health.com

Chris Garling entered The Biggest Loser at 329lbs (149kg) and

His meal plan consisted of:

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The human body needs a steady supply of carbohydrates throughout

For those looking to make healthier choices for their bodies, it is

Copyright – Ray Kelly Fitness http://www.free-online-health.com

The majority of complex carbohydrates come from foods that are of