Biggest Loser Diet from WebMD

The 4-3-2-1 Biggest Loser Pyramid sets the stage for number of servings from each of the food groups:

4 servings of fruits and vegetables
3 servings of protein -- lean, vegetarian, or low-fat dairy
2 servings of whole grains
1 extra of fats, oils, sweets, alcohol, or your choice, equivalent to 200 calories

Here's a sample meal daily plan:

Breakfast: 1/2 serving protein, 1 serving whole grain, 1 serving fruit

Snack: 1/2 protein, 1 fruit

Lunch: 1 protein, 1/2 whole grain, 1 vegetable

Snack: 1/2 protein, 1 fruit

Dinner: 1/2 protein, 1/2 whole grain, 2 vegetables

Dieters are urged to choose foods that are not processed and contain no added fats, sugar, or salt. "Read food labels, and if you can't pronounce some of the ingredients on the list, don't buy it," suggests Forberg.

Whole fruits and vegetables are preferred over juices or dried fruits. Foods should be eaten raw or prepared simply without extra fats. Whenever fats are used, they should be healthy fats -- not saturated or trans fats.

Dieters should choose whole grains that are less refined and have at least 2 grams of fiber per serving of bread or 5 grams of fiber per serving of cereal, with no more than 5 grams of sugar. Protein choices include lean meat or fish, vegetarian protein, or low-fat dairy. Your calorie level determines portion sizes and your protein options.

Still hungry? You can eat more than four servings a day of fruits and vegetables.

You can avoid the ups and downs of "yo-yo" dieting if you follow these five nuggets of advice from contestants who have lost weight on The Biggest Loser and kept it off:

Eat a healthy breakfast every day
Enjoy fruit and/or vegetables with every meal
Have protein with all meals and snacks
Stay active
Plan your meals, snacks, and exercise