I don’t know if you ever got to see The Biggest Loser: it is a television program that is halfway between the competitive show and the reality show, in which overweight or obese people are followed with a healthy diet and exercise program. I find it quite instructive, having seen a few episodes in Italian on some satellite channels, but I did not realize that the program had been so successful as to inspire a diet of the same name, The Biggest Loser diet.
It is a diet of around 1200 calories that aims to make you change your lifestyle and that does not work without adequate physical activity.
Meals are based on lean proteins, including low-fat cheeses, large quantities of fruit and vegetables, whole grains.
I was able to find a weekly diet plan online, which has had good reviews in the US and is considered safe and healthy.
I find it very useful for those who are often hungry and want a satiating diet

The Biggest Loser diet (simplified version by me)

That’s 1200 calories a day, to be broken down into 45 percent carbohydrates, 35 percent protein and 25 percent fat. The main meals, as usual , are three plus two snacks based on fruit and vegetables . Physical activity is mandatory : 60 to 90 minutes a week every other day of aerobic activity.
Here I give you a simplified version by me, adapted to our Italian diet, but you can find it under the link of the original diet. Everyday breakfast : scrambled egg whites (half a cup) with a teaspoon of oil or butter. A glass of skim milk and a cup of blueberries. A slice of wholemeal toast. To alternat