Season 13 of The Biggest Loser is in the books and we dont know when the show will be coming back, but trainer Bob Harper has something to tide you over. You can pick up a copy of Harper's new book "The Skinny Rules" (Ballantine Books, $26), which came out Tuesday.
This book, Harpers second, was inspired by the husband of Biggest Loser season 11 winner Olivia Ward. Her husband, Ben, also had a lot of weight to lose, and while his wife was transforming herself on the Biggest Loser campus, Ben Ward was losing weight at home, taking his queues from Harpers Twitter tweets.
When a newly slim Ben Ward told Harper how he lost the weight, a lightbulb went off in his head. So Harper distilled his years of diet, food and fitness expertise down to 20 simple but non-negotiable rules.
Harper calls The Skinny Rules a rule book for your life as a healthy-weight person. Sometimes rules are not meant to be liked, theyre meant to be followed, Harper told Today host Matt Lauer Tuesday morning.
The first part of the book details the 20 rules, some of which are:
- Eat 30 to 50 grams of fiber a day;
- No carbs after lunch;
- Dont drink your calories;
- Plan one splurge meal a week;
- Make one day a week meatless.
The second part of the book offers four weeks of weight-loss menus, with options for men and women. The meals are simple to prepare no recipes needed. A fat reducing overview can help you establish a clear outline of what you demand to focus on to accomplish your fat loss goal if you're a beginner; or serve as a reminder for those who are at an intermediate or more improve phase of their weight loss plan. Applying are seven steps that can serve as methods for your own weight loss plan. The first thing that one must understand is that losing weight and losing fat is not a similar thing. Many weight loss applications have misled people into believing that it is the same, but most diets and weight loss plans only work by leading to a person's body to burn more muscle tissue and water than actual body fat, more help please visit The Fat Loss Factor. But there are some meals that are based on Harpers quick and simple recipes make up the rest of the book nearly 100 pages of recipes for every meal of the day that include calories, protein, carbs and fat.
Heres one of the recipes from the book, Banana-Nut Cinnamon Muffins, which are packed with 24 grams of protein per serving.
Banana-Nut Cinnamon Muffins
From "The Skinny Rules" by Bob Harper (Ballantine Books, $26)
- 1 small extra- ripe banana
- 2 teaspoons cinnamon
- 8 large egg whites
- 1 cup rolled oats
- 1/2 cup unsweetened applesauce
- 2 tablespoons chopped walnuts
Preheat oven to 350 degrees F.
Mash the banana in a small bowl with a fork. Mix all ingredients except the walnuts in a food processor or blender. Fold the walnuts into the batter.
Line four of the cups in a muffin pan with paper liners. Divide the mixture among the lined muffin cups.
Bake for 20 to 25 minutes or until done. (A toothpick inserted in the center should come out clean.)
Nutrition information per serving:343 calories, 24g protein, 47g carbs, 7.6g fat.
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