The Biggest Loser Club Diet

Overview of the Biggest Loser Club Diet

The Biggest Loser Club diet is a 12-week program. While the diet does require counting calories, a lot of the work is done for you through meal plans. Daily meal plans, a weekly shopping list, and recipes are provided. The diet is based on the same diets that the show's contestants use, but members of The Biggest Loser Club can customize this diet to their own individual goals and lifestyle. In a nutshell, members can specify preferences (i.e., low cholesterol, vegetarian, low-sodium, etc.).

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Followers of this diet are required to watch portion sizes, be able to distinguish between good fats from the bad fats, watch out for hidden calories such as those in soft drinks and juices, understand what being hungry and feeling full is, and avoiding processed foods such as frozen entrees.

What you can eat on The Biggest Loser Club Diet?

As with most diets, healthy foods such as fruits and vegetables, lean meats and proteins, low-fat dairy foods, and whole grains and cereals are encouraged. Sweets are only allowed if they are on the day's menu.

What you can't eat on The Biggest Loser Club Diet?

High-fat, high-calorie foods, snacks, and beverages are to be avoided. This includes fried foods, foods that contain empty calories such as donuts, other sweets and candy (unless specified on the diet), and sugary drinks like sodas.

The Biggest Loser Club eating options

Below is a sample day's menu along with snacks:

  • Breakfast: Oatmeal with blueberries and a glass of milk
  • Snack: Strawberries and pecans
  • Lunch: Salad with romaine lettuce, chicken breast, croutons, and ranch dressing
  • Snack: Carrots and an oatmeal cookie
  • Dinner: Suzy's Spaghetti Marinara w/turkey and salad w/ranch
  • Snack: Fat-free pudding and raisins

What are the exercise recommendations on The Biggest Loser Club Diet?

Exercise during The Biggest Loser Club diet is customized to fit the individual's goals and lifestyle. Exercise is, however, a big part of this diet and members will exercise on most days of the week. A combination of cardio, strength training, and stretching is recommended.

Cardio and strength training should be done for 30-60 minutes on pre-selected days. Biking, walking, jogging, running, swimming, or using cardio machines at the gym, including the treadmill, stair climber, stationary bicycle, or elliptical machine are all excellent forms of cardio exercise.

The success of NBC's The Biggest Loser Club Diet

NBC's The Biggest Loser at one point attracted 17 million viewers per episode. It is safe to assume that the diet has followers in the millions around the world.

Post Weight Maintenance Plans

During the maintenance phase of the diet plan, there is a bit more flexibility, but by this time you should already be eating healthy and exercising regularly. You will not have to follow a specific weekly meal plan, but you will have to continue to watch portion sizes and calories. You will also have to avoid fatty, high-calorie foods. Again, exercise on most days of the week is encouraged for life.

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More on these diets below...

Think The Biggest Loser Club is "too gimmicky" because it's based on a TV show? Although the contestants on the show seem to have found great success with the program, you at home don't have the luxury of having a first-rate personal trainer, strict menu provided for you, or consistent weigh-ins. An easier plan to follow at home is the South Beach diet.


South Beach Diet

South Beach Diet

This hugely popular diet promises diligent followers an initial weight loss of 8-13 pounds in the first two weeks. The emphasis is on avoiding highly processed carbohydrates, such as those found in baked goods, breads, snacks and soft drinks. Divided into three phases, the diet gradually reintroduces some initially forbidden foods. One premise of the diet is that low-fat prepared foods can be a bad idea except in the case of low-fat cheese, milk and yogurt. Exercise is not emphasized with this diet.