Biggest Loser Club

 By Mizpah Matus B.Hlth.Sc(Hons)

This is a web site adaptation of the popular NBC Reality TV series – the Biggest Loser, Starring Jillian Michaels

The Biggest Loser is arguably the most popular series about weight loss to hit TV screens. The show pits overweight contestants against each other along with personal trainers and nutritionists.

Along the way, viewers get to see the very real trials and challenges that are faced. Jillian Michaels incorporates elements from the show into her own online diet plan.

Diet and Fitness

the-biggest-loserThe Biggest Loser Club is an ambitious weight loss program. The exercise recommendations are an integral and essential part of the program and include a full mix of both cardio and strength training on a daily basis. A good deal of commitment is required to stay the course.

Diet consists of 3 meals plus snacks. Foods are broken down into basic groups; proteins, grains, fruits, dairy, vegetables.

The daily diet is this:

  • Breakfast: 1 fruit, 2 grains, 1 dairy
  • Morning Snack: 1 protein, 1 fruit
  • Lunch: 2 proteins, 2 vegetable, 1 grain, 1 sauce
  • Afternoon: Snack 1 vegetable, 1 Sauce
  • Dinner: 2 proteins, 2 vegetables, 1 grain, 1 sauce
  • Evening Snack: 1 fruit, 1 dairy

Protein Serving Examples

  • Bologna, turkey, 2 slices
  • Chicken Breast, no skin, 3.5 oz
  • Peanut Butter, smooth style, 1 tbsp
  • Tilapia, 4 oz
  • Turkey, Ground turkey, 93% lean, 2.5 oz
  • Yogurt, fruit, 0.5 container (4 oz)

Dairy Serving Examples

  • Milk, nonfat, 1 cup
  • Mozzarella Cheese, part skim milk, 1 oz
  • Parmesan Cheese, grated, 3 tbsp
  • Vanilla Frozen Yogurt, 0.5 cup
  • Yogurt, Yoplait Light, Strawberry, 6 oz

Vegetable Serving Examples

  • Broccoli, fresh, 4 spear (about 5″ long)
  • Cauliflower, raw, 1 cup
  • Celery, raw, 4 stalk, large (11″-12″ long)
  • Mixed Vegetables, frozen, 0.2 package (10 oz)
  • Onions, raw, 2.5 slice, large (1/4″ thick)
  • Red Ripe Tomatoes, 1 large whole (3″ dia)
  • Spinach, frozen, 0.75 cup
  • Tossed Salad, 2 cup

Fruit Serving Examples

  • Banana, fresh, 0.5 medium (7″ to 7-7/8″ long)
  • Blackberries, fresh, 0.6 cup
  • Blueberries, fresh, 0.5 cup
  • Cantaloupe, 1 cup, diced
  • Grapefruit, 0.5 fruit (3-3/4″ dia)
  • Kiwi Fruit, 1 fruit without skin, medium

Grain Serving Examples

  • Bread, whole wheat (including toast), 1 slice
  • Bagels, oat bran, 0.5 bagel (3″ dia)
  • Baked Corn Chips, 1 serving
  • Baked Potato, with skin, 0.5 medium (2-1/4″ to 3-1/4″ dia.)
  • Brown Rice, long grain, 0.33 cup


The Biggest Loser is an incredibly motivating show. It shows real people making genuine transformation and significant weight loss. The website format attempts to copy this inspiring format in the form of message boards and chats.


The Biggest Loser Club is a subscription-only weight loss program – and works out to around $5 per week.

It requires a real commitment – but the TV show is evidence that results will come.

Other Resources

 By Mizpah Matus B.Hlth.Sc(Hons)
  • Deborah Harris

    Too get health for my grandkid to see then finish school

  • joannzloch

    When I started to Diet was Nov.1 2010 I loss 12lbs and trying to loss 8 more..i was doing the High Protein ..Low Carbs…So I am going to try to get motivated by Big Losers…ok..

  • Kitsune

    Oh Maureen… what a silly question. On the show each contestant is constantly being watched by doctors and have machines strapped on to check pulse rate and blood pressure. This is to make sure they don’t go into a cardiac arrest. With Doctors on hand they can work out to their personal fullest. They don’t air them stopping or resting but sometimes you can see it in the background. This is how they loose 10-20 pounds just about every week safely. They have a team of health experts at their sides day in and day out. They however are taught what to eat but as the show proves they aren’t always monitored while they eat so often they cheat.

    Once they’re home they don’t have the luxury of being watched so they often relapse and gain a good bit of weight back. But not all go home and become fat again.

    At home without a watching medical team it’s probably not safe to loose 20lbs every week. So it’s safer to loose a lot less. The website provides the guidelines… the forums and chats are there for support so you’re less likely to quit. But everyone has their own choices to make. If you feel loosing 2 pounds a week is safer… then by all means loose 2 pounds a week. You wont get your results as fast but you’re more likely to keep following that path.. if you’re stubborn enough.

    Good Luck!

  • donna thornton

    what are sauces that you are talking bout in the diet

  • mommabear

    most of the contestants have gained most or all the weight back within first year….

  • Angie

    I believe that sauces are things like dressings, condiments, etc…at least that is how I interpret it :)

  • alexandra


  • 静水深流

    I often watch this program on Sat, and I’m sure people will benefit a lot from it

  • Chaniquitica

    Maureen girl, you be stupid. Why dont you stop complaining and get to work? I bet if you used your time to work out instead of write the big ole long question for yo comment then youd be a size 2 and not 200. Now get off yo lazy fat butt and WORK! duh. Love, yo momma.

    • John

      This review is from: True to form, Jillian comes thruogh in a manner that is clear, concise, and no-nonsense. I lost 32 pounds utilizing her first book, Winning by Losing. I’ve maintained my loss for almost a year, in part, by listening to her weekly radio show. She won my loyalty long ago, because this woman KNOWS HER STUFF! So when I heard about her new book, I decided I was ready to dive back in and go for the cut. I’ve lost 5 additional pounds in 8 days. I’m so jazzed thank you, Jillian!

  • sammi(:

    i’m not specifically going food by food for this diet .. or any other one really.
    i’m just doing my own thing, cuz i go to school. and of course, they serve lunch, and of course my mother cooks dinner and so that goes by her.
    what i CAN control, is everything else.
    i’m just keepin’ it all down to a minimum.
    i’m 5 foot and 3 inches, weighing 130 pounds. ):

  • linda

    what type of sauces are u talkin about it the diet and what do you mean by sauce???


    Does anyone know how long you have to be on this diet to lose weight? does it work? Let me know I really want to try it.

  • Gerald Manley

    I watch the show. I am in a wheelchair most of the time and don’t see much for us in wheelchairs to do for exersize. I would like to se something on this. I think it would be nice to have one on handicapped people.

  • Sandie

    I would like to try this diet…but first I need to know what exactly is considered a sauce?

  • Annette

    What is the kind of sauces that is mentioned in the diet?

  • Deborah

    What exercises can I do while sitting down. I have COPD and am on oxygen 24/7. It is very hard for me to stand alone. I get out of breath too easily.

    • ted

      Give whole body vibration training a try Deborah.

  • marce

    To take the question made by Maureen on April 9th, 2008.
    Is that the reason the people on the show loses over 2 digits pounds/week, is that they workout and diet all day long, they have personal trainers, personal drs, and those Diets and work out are made for them in order to waste all the fat in their bodies, but in real life you cant get that diet and work out program, because you do more, you go out, you have a job, and even cook or being a mom, so… the energy you waste in your everyday habits it could lead to a bigger problem with this kind of life, it will waste you out. Plus there is no medical or personal trainee to help you to moderate your weight lost.
    But if you want to keep doing this, all you have to do is one step at a time, star doing one hour of work out for a month and then increase that with another hour, and your diet…well just eat healthy.

  • Rebecca Stiffarm

    I am going to try this for a week and see what happening starting on sunday.09/13/09.What do I have to lose but weight.

  • CeCe

    Hi. I know.. I know.. everyone wants to loose weight these days and it seems extremley hard! Let me tell you something that works…you dont need any money, no shipping and handling no trial version of anything! All you have to do is drink a glass of water (8 oz) before every meal and after every meal. Some of us do not like water I recommend figi water to those who dont like refrigerator or faucet water. Figi water doesent have an aftertaste its really pure. Ok so then you fix your plate whatever it may be I prefer something baked or grilled not too much salt alot of vegetable but what ever it is that you may eat fix it in the center of your plate right in the middle I go out and buy those small dessert plates but if thats to much for you to do just fix a portion the size of the middle of you plate be sure to have a glass a water before it and after it and you will be full have three meals a day and get fruit to snack on during the day i perfer grapes. Exercise whether its walking around the house or down the street I prefer dancing just get your body moving for 30 minutes out of each day it doesnt have to be a body sculpting routine are hard exercises just move your body dance get the sweat to going, Keep this up and you shall loose weight! I promise and do not eat after eight also no sodas are sweets! no junk food! cut your normal portions in to half

  • felicity henderson

    i don’t know who can keep up with that schueld

  • sheila walker

    I like to know how can i stay on my diet without wantin more food can u help me out r someone please get back to me r write me at 2521 se 46 street oklahoma city okla 73129
    thank u

  • Belin

    Do you know if they get paid to be on the Biggest Loser? How can they afford to be on that show for 3 months without income?

  • alicia

    how do i go on a diet when i’m handicap and in a wheelchair i need help

  • Marilyn

    How long do you give the contestents to loose weight? How can I get my family on the show the biggest looser?

  • Sabrina

    By losing so much weight so fast,how do you stop from putting back on?

  • Hollie

    They workout nearly 5 hrs a day. I’m not sure of the calories they intake, but the trainers work with each person individually and while it is someone else’s turn you are required to be on a cardio machine. This is a very realistic diet. I personally have lost 35 lbs in less than 3 months. I work out once or twice a day, I have a full time job and go to school full time and raise 3 boys, so needless to say I can’t spend 5 hrs in a gym. I’m getting results of 2-3 lbs a week, sometimes a little more sometimes a little less. I recommend buying the books, you don’t have to join the website unless you need that sort of support.

  • Xena

    How many hours a day do they work out to get the results I’ve been seeing? And exactly how many calories are they taking in a day total. Would be nice to know the workout schedule they do. We see so little of what they do with the hour long show. I’d like to see what an average day looks like for them. And what about back pain patients how would they accomplish some of these goals while using pain meds. Can the pain of the workout be worked through if you have pain issues from back surgeries?

  • alexandra

    do we have snacks on the biggest looser diet? and what kind

  • Susan in Florida

    In response to normal weight loss. I beleive the difference is that normal people (real jobs) should not eat less than the reccomended calorie intake (1,200-2,000 depending on certain factors) given this and the fact that normal people work normal jobs…working out for 6 hours a day is not an option. Therefore, if a normal person loses more than 1-2 pounds a week, it is because they are not eating their normal calorie intake (eating less) and this type of weigtloss is not reccomended. On the show, they eat the reccomended amount of calories but spend their day working out and building muscle. Even though they loose sooo much in one week…it is healthy…It is not starvation.

  • Shirley

    When Dee asked what is sauce, Kari said that it was dressing. What kind of sauce or dressing are they talking about?

    • Abdo

      Hi,I graduated high scoohl at 240 pounds and at 5 foot 3 that made me about as round as I was tall. I was one of those overweight teenagers who ate anything and everything without any regard to the effects it was having on my own body. Therefore, I began the diet pills, which did not work; I ate the special diet foods and even began drinking diet beverages. None of this stuff worked for me, just as it does not work for millions of overweight people. Eating less did not work and I was not one to work out or even get up and do anything remotely related to exercise. I knew I would look silly and it would hurt. I never thought or really cared about the health effects this would have on me, back then.A year ago after a successful weight loss plan, now at 120 pounds, it is a major difference. I’ve lost 30 pounds in the first month. The most significant change in my life is the amount of energy I now have and the way my clothes fit loosely. Everyone close to me and people I haven’t seen in a while are amazed and tell me that I look really good. This is a life changing experience for me although at first I was skeptical about the weight loss plan.Without getting too technical, there is a hormone produced by your thyroid gland called Thyroxine’ that raises the metabolic rate of almost all the cells in your body. The weight loss program has proven to be effective in the short and long-term, without need to endure starvation and without any daily athletic workout. (But taking a light exercise every few days is highly recommended). Best of all you can eat what you most enjoyed without gaining any weight The weight loss program is affordable by all and do not need to pay a monthly fees to use it. In contrast to diet pills regime where you need to buy it on a regular basis and you will gain more weight when you stop taking it.The success has inspired me to help others and you could contact me at if you need more details.

      • jodi

        i need info on how to lose the weight, what exercise to do and what med you took

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