Jillian Michaels’ Diet

By Mizpah Matus B.Hlth.Sc(Hons)

Jillian Michaels, who is best known as trainer on the popular television program ‘The Biggest Loser’, has created an online weight loss plan that combines diet and fitness so as to provide dieters with ‘real solutions for weight loss’.

She emphasizes three major elements; diet, exercise and behavioral modification and says that they are all equally important if dieters want to achieve results.

jillian-michaels-weight-loss

The Jillian Michaels Diet Basics




jillian-michaels-dietJillian’s online plan is based on the concept that in order to lose weight you need to consume less calories than you use. At the beginning of the program you will be given a daily calorie goal and information on how best to calculate your intake.

The recommendations for both diet and exercise are customized depending on your answers to a simple quiz. The program will be adjusted according to your body shape, metabolic profile, emotional tendencies, fitness level, personal goals and health conditions.

The plan is balanced and includes all food groups but the exact ratios of proteins, carbohydrates and fats will vary depending on whether you are categorized as either a ‘fast oxidizer’ that runs better on protein and fats, or a ‘slow oxidizer’ that requires a greater amount of carbohydrates in the diet to function well.

Sample Diet Plan

Breakfast

Whole wheat bagel with jelly and almonds

Lunch

Oven roasted turkey with cranberry wild rice

Dinner

Beef lasagna with vegetables

Snack

Honey roasted peanuts

Find some more low Calorie meal ideas here.

Exercise Recommendations

Exercise is an important part of the program and you will be provided with a personalized exercise plan that can be done in your own home. Dieters are provided with support resources such as a fitness planner with a weekly exercise schedule and advice on how to perform exercises correctly.

These exercises can also be used with the Jillian Michaels’  Diet.

Costs and Expenses

Membership to the online site costs $52 per quarter which works out to $4 per week.

Click Here to access her online plan or check out the review of her new book Slim For Life Here.

Pros

  • Plan is adjusted to suit your personal body type, fitness level and goals.
  • Membership site provides over 100 recipes.
  • One week free trial.
  • Does not require gym membership as all exercises can be done in your own home.
  • Provides plenty of online support such as a members forum and access to ‘Ask Jillian’.
  • Addresses psychological factors involved in weight loss such as how to deal with emotional triggers that may cause overeating and the need for a system of support.
  • Jillian has the credentials and experience that show she is capable of producing results.

Cons

  • Dieters must commit for a minimum of five weeks.
  • Exercise facet of the program may be intimidating for dieters who are not physically active.
  • Does not provide options for special dietary requirements such as vegetarians, coeliacs or those with dairy intolerance.
  • Customizations are reliant on self assessment which may not be entirely accurate.

Conclusions

Online programs have been shown to lead to a greater degree of success due to the sense of community and support from other dieters and this is a major drawcard of plans such as this. The customizable aspect of Jillian’s plan and the emphasis on exercise and behavior modification sets this program apart as being unique.

The basic concepts of Jillian’s approach are not unlike many other weight loss plans but the online support factor may appeal to dieters who are familiar with her methods and would appreciate some help to stay motivated.

Jillian Michaels’ Diet
Click Here to try
By Mizpah Matus B.Hlth.Sc(Hons)
  • Mandi

    I have just started the Jillian michaels 90 day program. I am strictly following her 7 day metabolic meal plan. For the next 11 weeks, do I have to follow meals from her meal book or can I just eat what I want ( healthy meals of course) ???

  • sylvia chikere

    pls Jilian , i’m 18weeks pregnant and love to loose or control my weight now , currently i’m weighing 100kg ,pls is any advice for me on what to do … thank you

    • http://www.everydiet.org ted

      If you want Jillian’s advice you’ll have to click through the links in the review to her official website. I don’t think she checks this review.

  • dodi

    I want to lose weight and I’m from Saudi Arabia is very far from trainer Jillian But what is the diet that you are continuing and it decreases the weight??

  • Rosie

    I’d like to add I just completed Jillian Michael’s Revolution 90 day program! Much success, I lost 50 lbs! =)

    • lisa

      did you follow the diet too?

  • jeannie

    My concern is that on Jillian’s ripped in 30 states that I get a free 30 day meal plan and every time I go to your website. I am told that I have to pay for this service. I would like to know then why buy the product if you are not going to provide it on the website as it says in the product.

    • Lily

      If you look in the dvd menu the link for the meal plan is there an it is free.
      i know because i have it.

    • Liz

      In small print see ” no thanks continue on to jillianmicheals.com. Then it takes you to a place to download mealplan and it asks if you want to open using ibooks (its a pdf). And totally free

    • Mandi

      You do not have to buy the membership for the ripped in 30 days diet plan. I am doing it right now and accessed the plan online for FREE.

      • Marie

        As the DVD states scroll down and it will have a download meal plan button. The button is a wide black rectangle with gold writing.

        There is also an option on the site to sign up for the customized meal plan on the site, which does charge money, but the free plan is totally free.

      • Kerri

        I too tried to sign up for the “free” 30 day meal plan & was asked for my credit card information. It’s only free if you pay for it :/

      • Danielle

        Where did you get the free 30 day diet plan for the ripped in 30 days?

  • ROSA D.

    i look horrible my skinny jeans dont fit any more i hate JILLIAN MICHAELS AND THE BIGGEST LOSER!!!!!!!!!!!!!

    • Joleen

      That’s cause your building muscle. Duh! Don’t be rude! Keep your comments to yourself!

  • Rina

    Hydroxycut Max for Women?Hi I am a Female 5’4 and 135 lbs I just had a baby 4 months ago and I am tyinrg my hardest to lose the left over weight which is only 10 lbs but I would really like to be 120lb that is my highest goal I wear a size 7 Jeans and xs to med. tops im sure some people might say im crazy but I really want to do this for me. I am thinking about using hydroxycut Max and was wondering if anyone has any experience with this supplement? I have also had a major diet change I went on a low carb diet so my diet is made up of all salads with differnt meats from chicken to shredded beef I also only eat whole grain bread maybe once a day to once every few days I allow myself one snack during the week that is off the diet and I have been working out like crazy but nothing is helping and im going nuts! I was also considering Acai any thoughts would be great!

    • jamie

      Jillian has a great book you can find on amazon I’m sure that gives great tips on hoe to revamp for your last ten to twenty pounds. No processed foods, lots of water, vitamins and circuit training. Good luck and sorry I can’t remember the title. Should say in description though. Cpngrats on baby :)

  • Carissa

    I am 18 years old and I’ve tried mostly everything about loosing weight but I havent yet tried this program…Willing to try it, I’ve heard it works!!

    • Stiroh

      I keep hearing such animazg things about Jillian Michaels. I am going to have to get around to trying out her workouts. I already go to the gym almost every day but would love working out at home once in a while.

  • Rose D.

    Alisha, does it really work?
    How much weight have you lost?

  • Gerald Smith

    hi my name is Gerald i would like to join the push for health.Ive seen your shows,like the training program.

  • JEK

    Jillian’s book Master Your Metabolism is pretty good to read and covers a lot of this. What I appreciated is that you can get a good idea of how her plan works without having to sign up and pay an online membership. However, I am sure the online deal is pretty good. At least it sounds that way from the review.

  • kelay

    Hola Jillian te felicito por tu trabajo, vivo en venezuela y grabo tu programa todas las semanas, me gustaria q en mi pais existiera un programa como el tuyo pero no es asi, tengo 36 años peso 125.4 kg y mido 1.72 mts mi gran problema es q a lo largo de mi vida e hecho cualquier dieta q se me ha pasado por las manos y nunca he logrado nada, desde niña siempre he sido la obesa de la casa y para colmo de males soy la q menos come, ya tengo hipertensión desde hace un año, pero por mas q me esfuerze no logro bajar de peso quiero bajar de peso ya q tengo dos niños de 5 y 3 años y no los quiero dejar solos mi esposo tambien es obeso el tiene tendencia genetica a la diabetes por sus falimliares directo y no quiere cuidarse, ya yo no se como hacer para lograr bajar a un peso con el q pueda hacer cualquier tipo de actividad . por favor necesito de tu ayuda saludos y mil bendiciones para ti (Hi Jillian I congratulate you on your work, I live in Venezuela and record your show every week, I would like in my country q be a program like yours but it is not, I have 36 years weight 125.4 kg and measure 1.72 meters is my big problem qa throughout my life and made ​​any diet q I have been passed through the hands and I’ve never accomplished anything, since childhood I have always been the fat of the house and to make matters worse I am the q eat less because I have hypertension for a year, but most efforts fail q me lose weight I lose and I have two children q 5 and 3 years and do not want to leave my husband alone he has also obese genetic tendency to diabetes by its direct falimliares and does not care because I do not know how to get down to a weight q can make any type of activity. Please I need your help greetings and a thousand blessings to you)

  • Alisha

    I think Jillian Michaels is a great instructor and a great influence on people that want to see improvement of their bodies. Yeah, she might not be a dietician, but you can obviously tell shes fully aware of what kind of foods people should and shouldn’t be consuming. If she didn’t, then she wouldn’t have the body she does now because eating healthy also comes results. I’ve been on the program for about a month while on a healthy diet and i’ve seen great results. So who cares if she’s not an expert on how to eat good, even though you can tell she knows how to. She knows what kind of workouts improve what parts of the body and they definately pay off in the end! I’ll continue using her workout plans, evne when im off my diet, because she knows what shes doing!

  • Jjnorm

    500 pound people are 170 pounds and are healthy because of Jillian. Bottom line she knows her stuff.

  • Chuck

    Jillian is the real deal. Her diet is based on Metabolic Typing and her exercise strategy is sound. JE4, your arguments are faulty and ridiculous at best. You infer that having a degree is the only criteria for sound training methodology and those who do not have such a background are laughable. You are arrogant, plain and simple. So I suppose someone who has trained under and been certified by someone of the likes of say “Charles Poliquin” (I’m sure you’d knock him too) who has a a B.Sc. in Kinesiology and a M.Sc. in Exercise Physiology and has trained olympic medalists in 12 different sports (yes MEDALISTS) would not be considered worthy by your rational because they do not have a few letters following their name. While someone who with a degree from the University of Gaum, would be. A jealous academic with no real experience is what you have shown yourself to be. Btw, Poliquin also recommends Metabolic Typing although he leans more towards a Paleo type of diet. So you can regurgitate “every metabolic intermidiate involved in glycolysis and lipid metabolism and the origin, insertion, and neural innervation of every muscle in the body” but does that make you an effective trainer?
    We know Jillian is and she has the track record of successful clients to prove it. Why don’t you publish your name so we can google you and see how many successful clients you have helped.

  • Leila

    I’m doing the 30 day shred and I’ve seen a huge difference in my body.. eating.. everything.. She really knows what she’s talking about..

  • janet

    I purchased many of the exercise DVDs as well as the book mastering your metabolism. The book is very interesting and useful however when I came to the section that allows you to select from lists of food (start with this, add one of these) there are no options for vegetarians. Do you have a list for vegetarians?

  • Angela

    30 Day Shred – I love it! My husband and I do it together…just 20 minutes a day is all you commit, I am stronger, healthier and have more stamina…my husband loves it as well. We have completed 30 days and still do it.My middle is firming up my jiggly’s have stopped jigging…I have bought the DVD for all my friends for their birthdays. She works you good, all you have to do is commit 20 minutes! I have changed our eating habits and my husband and I have lost alot of weight and we wanted to work out to firm out and be healthier – this is the BOMB! Highly recommend…as far as the experts on Jillian…At least she is out their offering affordable assitance for people over weight…It’s expensive to eat healthy and pay for guidance. She hit the market Great with her $10.00 shred it DVD!!!! Go Jilian!!!!!

  • Jen

    I think those who are spewing education crap about how to work out are threatened by Jillian. She makes their “university degrees” in kinesiology and exercise science look like a joke. AT’s and exercise scientists are the same folks who put oxygen masks on football players on the sidelines….anyone who knows anything about blood oxygen levels knows that you can’t superoxygenate blood at normal atmospheric pressure. People who get PhD’s in kines. and exercise science get them because they can’t hack getting a PhD in Biology. Jillian knows what she’s doing and has all the right certs. and experience for doing it.

  • Nancy Mayo

    I have not received any printed material or CD yet.
    Please let me know if you sent out the books. Thx. Nancy

    • ted

      @Nancy, You’ll have to write the folks at Jillian Michaels as this is just a diet review site and we aren’t associated with the company.

  • ivette

    i loove her NO MORE TROUBLE ZONES. i just started about 2 weeks ago and im feeling toned :)

  • MKS

    JE4 you are awsome and absolutely correct.
    I have been doing Jillian videos and have a Kines. friend who said the same thing. Maybe it’s time I found a new workout guru… like one with an ed-u-ma-cation….

  • MKS

    JE4 you are awesome.
    I have been doing Jillian Videos and have just started reading up on her! WOW…. I may need a new at home workout…. Bye Bye Jillian.

  • L.

    wow@all the hate. Jillian keep doing what you do.

  • Kari

    I am no trainer and have no formal diet education, I do know that I have been on a lot of different programs over the years and have been attempting to lose weight for about 15 years! My take on it is that if you are more educated than her and think you can do better than go do it, don’t sit here typing negative messages about others, because the view is pretty good from the cheap seats. I can say that carrying around an extra 100# is probably much more unhealthy than the workouts and diet that she is recomending. I think that if this program can inspire you and keep you motivated that you should go for it. There are way more unhealthy programs out there. And if you have a better idea that can get you results then by all means market it! There are so many Americans out there that are so overweight that they will go to any extreme to try to lose it. It is so scary what some people are putting into their bodies, and I think that her idea of eating whole foods and buying local and organic, along with a maybe not so perfect exercise program(in some eyes) is so much better than some other ways.

  • lane

    I’d say Jillian Michaels got lucky as hell being cast on that show with her lack of credentials, and she’s obviously running with it. It really is disgusting the number of fitness magazines, etc that give her credence as being a serious diet and fitness expert. She seems to think that being a fat teenager and then ultimately getting fit makes her an expert. But since the public is buying it, I guess you can’t blame her for making the most of it.
    (example of her poor training technique: in her 30-day shred dvd she does a 3-2-1 training technique (3 min strength, 2 min cardio, 1 min abs). Immediately after doing 2 minutes of intense cardio the last thing a person should do is lay down to do crunches with your heartrate sky high! Even a certified personal trainer with no degree would know that.

  • Veronica maynard

    Go Jiilian Michael’s! You were born for this and it shows within yourself and in the people that you help personally and inspire across the nation, along with Bob. I have been watching the show since day 1 and think your great.

    People have to know there is no quick way to keep the weight off for life if they don’t work at it. Jillian and Bob help the individuals melt the pounds, but it is up to them(contestants and others) to keep it up for the rest of their life. It’s not easy, that’s why they constantly say, “LIFE STYLE CHANGE”, NOT “GO BACK TO YOUR OLD WAY OF LIVING.” I believe in some of the above comments, the negative people are forgetting about that.

  • lori shea

    great site. Thank-you.
    I tried to do the rating and could not.

  • Fit minus Fiction

    Excellent comment, JE4.

    Just because someone can create results quickly enough to keep their clients motivated, doesn’t mean they did it the safe—or sustainable—way.

    To start with, the strength training they show on The Biggest Loser is scary — those poor people are on the path to orthopedic problems if they continue with the kind of exercises she’s given them.

    But overall, proof of the show’s false expertise is in its contestants: many of them gain the weight back. Which is exactly what happens when you do weight loss the wrong way. (Yes, there is a scientifically-researched right way, that creates long-term sustainability.)

    The fitness and supplement industries aren’t regulated the way the medical industry is, even though they are directly related to health. The more you come to realize what is fact, the more you realize just how much of what we hear is fiction.

  • vero

    I think she is wonderful she keeps me motivated and I do her 30minute videos and their doing wonders for me keep on doing everything your doing and keep making videos especially the yoga workouts. Thanks a lot!!!