Biggest Loser Club

 By Mizpah Matus B.Hlth.Sc(Hons)

the-biggest-loserThe Biggest Loser Club is a website adaptation of the popular NBC Reality TV series – the Biggest Loser, Starring Jillian Michaels and Bob Harper.

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.

Some question whether or not the Biggest Loser provides realistic expectations for dieters as well as lasts for the long-term.

Diet and Fitness

The 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.

See their official website here.

Other Resources


  • Gögebakan, Ö., Kohl, A., Osterhoff, M. A., van Baak, M. A., Jebb, S. A., Papadaki, A., … & Pfeiffer, A. F. (2011). Effects of Weight Loss and Long-Term Weight Maintenance With Diets Varying in Protein and Glycemic Index on Cardiovascular Risk Factors The Diet, Obesity, and Genes (DiOGenes) Study: A Randomized, Controlled Trial. Circulation, 124(25), 2829-2838. link
  • Svetkey, L. P., Ard, J. D., Stevens, V. J., Loria, C. M., Young, D. Y., Hollis, J. F., … & Vollmer, W. M. (2012). Predictors of Long‐Term Weight Loss in Adults With Modest Initial Weight Loss, by Sex and Race. Obesity, 20(9), 1820-1828. link
 By Mizpah Matus B.Hlth.Sc(Hons)
Last Reviewed: January 13, 2015. Disclaimer


  1. Tamrahnewman 2 weeks ago

    Need help with mine wight to lost down 124

  2. 静水深流

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

  3. 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.

  4. 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. ):

  5. 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.

  7. 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.

  8. Sandie

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

  9. Annette

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

  10. 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.

  11. 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.

  12. 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.

  13. 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

  14. felicity henderson

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

  15. 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

  16. 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?

  17. alicia

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

  18. Marilyn

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

  19. Sabrina

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

  20. 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.