Biggest Loser Club

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

 By Mizpah Matus B.Hlth.Sc(Hons)
  • 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

42 Comments or Reviews

Comments now closed
  1. Tamrahnewman

    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. ):

    • Natasha Romanoff

      5 foot 3 inches and 130 pounds is AN IDEAL AND HEALTHY WEIGHT, WHAT. I’m 5 ft 1 in and I weight 180, now THAT, that is something that needs work. I WISH i weighed as much as you do, and I will eventually lol

  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.

  21. 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?

  22. alexandra

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

  23. 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.

  24. Shirley

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

  25. Annette

    Carmen I Lost 40 lbs. How did I do it>? I stopped procrasanating. I started walking on my break at work. I bought myself a mp3 player and even on a short break I walked only I walked power walking. I was walking 4 mph. I know that because I drove the road that I was going to walk and measured the distance and timed how long it took me to walk it. So….I downloaded only fast paced songs (not alot of country unless its positive songs and fast thats the secret) and carry your mp3 player where ever you go then you are ready to walk at any given moment. I started at 3 miles divided in a week to 8 miles a day! WOW!!

  26. carmen

    i need to know how i get motivated in exercing

  27. Kari

    Dee–I think “sauce” means that for instance, if you’re eating carrots, you can dip it in dressing. I could be wrong though.

  28. Dee

    What is sauce?

  29. Nila

    Maureen, the reason they lose much weight is because all they do there is eat and exercise, eat and exercise. I read this on Bob Harpers website. They have no other committments. No jobs, no kids, no chores and such. They have nutrionist and doctors on hand to help them. Bob suggest you not try this plan at home, losing 1-2 pounds a week is better for you.I hope this helps.

  30. Nila

    Maureen, I have been watching The Biggest Loser for the past 3 yrs. I have read Bob Harper’s site and he says the reason they lose so much weight in one week is because they have no other committments there. They have no job, no kids to look after, no chores, no going out and socializing with friends and such. All they do there is eat and exercise, eat and exercise non stop. But they do have nutrionist there to help with there meal planning and stuff. They do have doctors on hand in case something goes wrong. He also states that you do not try this plan at home, losing 1-2 pounds a week in enough, because you do not have nutrionist or doctors on hand. I hope this helped.

  31. Jenny

    I am a nutrition student – the 1-2 pounds comes in b/c the average person is 100-150 pounds. It is recommended that you can lose 2-3% of your body weight and still be healthy weight loss. On the show – the people are 400-600 pounds – 2-3% of 600 pounds is a lot – It is 18 pounds. I agree though – it seems like it could give some people false hope.

  32. Tat

    To lose a huge amount of weight you have to cut back and exercise hard. The reason why experts recommend a slow process because people look for a quick fix. I’ve lost 20 lbs in 3 weeks which is a lot of weight for one person in a short time. I wasn’t as have as some of those contestant but I exercised twice a day M-F weight training and eat low carbs. I have no health issues. Most people would do some crazy diet to lose a lot of weight in a short period of time. So its safer to tell people 1-2 lbs a week like that you can monitor your body to see how everything is doing. It is safe to lose a lot of weight fast with proper diet and lot lot lot of exercise some thing people don’t like doing. The number one problem is we (myself included) do not like to exercise. If we exercise just as hard as we like to eat we wouldn’t have any problems being health.

  33. Cathrine van louw.

    I think that diet is really working. And keepon doing it.

  34. haven

    i bought the book online. and tried it for about two weeks and could tell a difference, but my life is always on the go so i never had time to cook the food properly and ended up eating the same things alot. but it can work

  35. Chris

    You also have to remember, these guys are massive….More weight to lose, in the latter weeks they lose smaller amounts.

  36. Erica

    The TV show says that they are under constant supervision, making it possible for them to lose that weight, us at home are not. But I would assume if you follow this program exact, your calorie intake should be about what is needed for the exercise you are doing.

  37. unknown

    does it work? anyone with experience here?

  38. Sandy

    When you join an online club you are still essentially doing everything on your own. Using the website for guidance and motivation. On the show each contestant has a team of doctors, dietitians, and trainers to watch over them while they are losing those large amounts of weight. Unless you are able to surround yourself with a team of people it is safer to keep it “slow and steady.”

  39. Laura

    Hey Maureen – she probably has to say that because its not really healthy to lose more than that. However I guess it can’t be that bad since they do it on the show. Maybe its just to cover her back in case thats all you lose or if anyone critises her diet. Just a guess? Also i think they have to lose a lot on the show otherwise it would go on for a year and we would all get bored.

  40. Maureen

    I actually have a question, since Jillian’s website and other Biggest Loser web sites refuse to respond to my genuine question, and that is: If we’re told since the dawn of time that 1-2 pounds of weight loss per week is the only healthy way to lose weight, and if you DOUBLE that, it would be 2-4 pounds per week, and is supposedly too much, too soon, then how can the contestants lose 10, 20, even 32 pounds in ONE WEEK, just for ONE PWRSON, and supposedly be healthy?! It boggles my mind!! I am, indeed, tremendously motivated by seeing that, but can’t reconcile conventional wisdom, INCLUDING JILLIAN’S newsletter, where she says “SLOW & STEADY” at 1-2 pounds per week is the only way to go… Can anyone please help me? Why does Jillian say one thing in her newletters, and another is going on at The Biggest Loser? The cast would always be depressed if they lost “only 8 pounds for the week” — How do they lose double digit weight loss in one week? And why is it healthy to do that? At first, I thought it was because they were SO overweight, they lost a lot, but just last night, they are slim now, and they all lost double digits (11–15 pounds EACH) for one week… Please, Someone, help me make sense of this!!! Thank you, Maureen in southern California