Bob Harper's Skinny Rules

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check the library so you don't waste money on it!

I'm basically a Bob junkie, but when I got the book I didn't realize that he's no longer a vegan, so a lot of the recipes in the book include meat (I'm a vegan so obviously I was disappointed).

Here are all the rules (I'm really boiling them down, so if you're curious about any of these I would recommend buying the book, because it is an encouraging read:

1) Drink one large glass of water before every meal - no excuses!
2) Don't drink your calories (basically, avoid lattes and sodas and juices because they pack a lot of calories)
3) Eat protein at every meal (to keep you full)
4) Slash intake of refined flour and replace it with whole grains
5) Eat 30 to 50 grams of fiber a day to keep your digestive system moving
6) Eat apples and berries every single day (for the nutrients and fiber)
7) No carbs after lunch (because carbs are primarily for energy, so if you eat them for dinner and don't workout after dinner, they could compel your body to store fat).
8) Learn to read food labels (this section was actually pretty educational)
9) Stop guessing portion sizes (basically, read the portion sizes before you consume a whole bag of chips and find out it was 10 portions)
10) No more added sweeteners (because it wets your palate for sweet-tasting foods. I've actually adhered by this rule and it has really helped to curb my cravings).
11) Make one day a week meatless
12) No white potatoes
13) No fast food or fried food
14) Eat a real breakfast (to jump start your metabolism)
15) Eat at least 10 meals a week at home (basically, cook more)
16) Banish high-salt foods
17) Eat your vegetables!
18) Go to bed hungry (stop eating about 3 hours before you go to bed, that way two hours into sleep your body will start burning fat stores)
19) Make sure you sleep enough and that your sleep is quality, because it will really help you lose weight and give you energy for exercise.
20) Plan one splurge meal a week where you can eat whatever you want and as much as you want, but only one meal.

Hope that helped!

A good buy!
I usually don't recommend diet books, but after previewing "the skinny rules" on amazon it actually looked really straightforward and helpful. I was already doing about half of the rules before reading the book and since these rules had worked for me so far, i figured adding a couple more would be good. It actually helped me get out of the plateau I've been on for a few months. I definitely recommend it, it's a good read and the advise is very practical and straightforward. Plus, tons of great recipes. Only complaint: I'm vegetarian, and while there were a lot of vegetarian meal ideas I wish there had been more vegetarian options for the 2 week meal plan. Otherwise, a good book, worth the buy!

Does the no carb after lunch apply to fruits and veggies? They are carbs. Can't imagine that.

They sound like sensible rules overall. I have it on hold at the library but it's rather popular right now. As I get deeper into lifestyle change, I intend to focus on fine-tuning my diet and habits. Right now, my focus is solely on calorie in-calorie out, and I'm losing weight. For one, I know I eat too much in the evenings. When I'm less skittish about falling off the wagon, I'll front load my days. But for now, I like to save them up so I have plenty left over for the evenings.

Although I don't follow all the rules I loved the book. I bought it on Amazon for almost half the price than at stores. I think Bob is real and I enjoy the recipes and meal plans.

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I was watching the first season of the biggest loser on Hulu- He was a really nice guy compared to what he's become. The "limelight" really changed him. I can't say that I dislike him, I actually do like Bob Harper...as a person...because that first season he seemed so real- Even JM wasn't all in your face...

thanks for sharing. actually a lot of us already know these "rules"... actually they are not rules but things that everyone should really do to be healthy overall! i know it's hard.. i'm still working on it.. i've done pretty good on some but some are really hard! like going to bed hungry lol! i think diet books are unecessary as there are plenty of resources on the internet (trustful resources and use your common sense!) that you can read.. this is what i do when i have free time. they are very helpful. and lots of good recipes online that are healthy and yummy..

I'm basically a Bob junkie, but when I got the book I didn't realize that he's no longer a vegan, so a lot of the recipes in the book include meat (I'm a vegan so obviously I was disappointed).

Here are all the rules (I'm really boiling them down, so if you're curious about any of these I would recommend buying the book, because it is an encouraging read:

1) Drink one large glass of water before every meal - no excuses!
2) Don't drink your calories (basically, avoid lattes and sodas and juices because they pack a lot of calories)
3) Eat protein at every meal (to keep you full)
4) Slash intake of refined flour and replace it with whole grains
5) Eat 30 to 50 grams of fiber a day to keep your digestive system moving
6) Eat apples and berries every single day (for the nutrients and fiber)
7) No carbs after lunch (because carbs are primarily for energy, so if you eat them for dinner and don't workout after dinner, they could compel your body to store fat).
8) Learn to read food labels (this section was actually pretty educational)
9) Stop guessing portion sizes (basically, read the portion sizes before you consume a whole bag of chips and find out it was 10 portions)
10) No more added sweeteners (because it wets your palate for sweet-tasting foods. I've actually adhered by this rule and it has really helped to curb my cravings).
11) Make one day a week meatless
12) No white potatoes
13) No fast food or fried food
14) Eat a real breakfast (to jump start your metabolism)
15) Eat at least 10 meals a week at home (basically, cook more)
16) Banish high-salt foods
17) Eat your vegetables!
18) Go to bed hungry (stop eating about 3 hours before you go to bed, that way two hours into sleep your body will start burning fat stores)
19) Make sure you sleep enough and that your sleep is quality, because it will really help you lose weight and give you energy for exercise.
20) Plan one splurge meal a week where you can eat whatever you want and as much as you want, but only one meal.

Hope that helped!

Hi!
I purchased and read the book and enjoyed it. I also enjoyed Bob's Are you Ready, I found both to be motivating for me. You know, helping me find that motivated mindset.

The approach I take with "diet" books is to find information, inspiration and motivation. I think most of us know what we should be doing. Do I follow ALL the rules? no. But I did find some recipes that work for me and I have gained a bit more understanding about how MY body works through some of the explanations.

Personally I think we are all different and no one diet will work for everyone. So I try things and what seems to work for me, my lifestyle and my body sticks and what doesn’t or what seems crazy to me, gets put aside.
The library idea is a great idea, especially if you are still on the fence.
Good luck, hope this was helpful.
~S

I've been reading it too. I'm focusing on the first 5 rules today. I have to say, I feel like I'm swimming in water right now. lol. I'm excited about making this work and that is definitely a good thing.

Love this book can not reccomend it highly enough

I borrowed the book from my mum about a month ago and since then I've lost 16 pounds, before reading it I had pretty much plateaued (I lost 3 pounds in 2 months). The rules are really simple, I don't stick at them 100% but when I do I really notice a difference. Most of them I don't even have to think about any more. I'd really recommend it. Good luck!

I read a thread on this last night and downloaded the book right away. I've had a rough month and found what I've read to be very motivating. I'm going to implement some rules immediately - water after waking and before meals and slowly ease into the others - no half and half with coffee! I'll do that when I run out of it.