Beck Diet Solution Review

The title of the book is somewhat of a misnomer, the Beck Diet Solution, given that it really isn’t a diet. Rather it addresses how to prevent self-sabotage and overcome the psychological hurdles associated with weight loss and maintenance. Written by Judith Beck, a psychologist and daughter of Aaron Beck the father of “Cognitive Behavior Therapy,” it’s a step by step manual to “help your brain think like a thin person.” Cognitive Behavior Therapy is a mouthful to say, but it simply teaches you how to solve problems through goal setting and changing the way you think.

Change your Mindset
Throughout the book, she talks about two “muscles”, your “resistance muscle” and your “giving-in muscle.” For example, tension will arise if you’re presented with chocolate cake. While you can reduce your tension by “giving in,” you can also reduce this tension by strengthening your “resistance muscle.” By developing skills to strengthen your “resistance muscle,” you will more likely resist a poor food choice in the future.

How Thin People Think
To model the successful behaviors of thin people, Dr. Judith Beck outlines how overweight people may think differently about food.

• You Confuse Hunger with the Desire to Eat. By knowing when you are truly hungry, you can develop strategies to avoid overeating caused by a desire to eat.
• You have a Low Tolerance for Hunger and Cravings. Here you learn how to respond to feelings of “I have to eat right now.”
• You like the Feeling of being Full. A key is to understand that you don’t need to eat everything on your plate, and don’t have to eat till you’re “full” or “stuffed.”
• You Fool yourself about how much you Eat. Problem here is underestimating the number of calories an overweight person may consume.
• You Comfort yourself with Food. In place of eating, you learn how to develop behavioral coping strategies to deal with life stresses.
• You Feel Helpless and Hopeless When you Gain Weight. For many dieting becomes an “all or none” proposition. Dr Beck talks about strategies to help you recommit to your plan and get back “on the wagon.”
• You Focus on issues of Unfairness. Here you give up on your efforts because you see some “skinny bitch” eat like a horse while you have to eat like a rabbit to lose weight. The author states that this is an illusion; all thin people restrict their diet, whether they are aware of it or not.
• You Stop Dieting once you Lose Weight. Learning successful behaviors and how to properly address sabotaging behaviors, is a life-long process that you use the rest of your life.

Six Week Plan
The Beck Diet Plan is a behavior modification program that works with any diet plan. In fact, for the first 2 weeks you’re not on any diet at all. She has you perform a task a day to develop the skills you need to be successful. By Week 3 you start your chosen diet plan, while continuing to build your skill set by performing a task a day. These include journaling your food intake, eating while only sitting down, setting realistic goals, differentiating between hunger, desire and cravings… etc.

Celebrity Diet Doctor Weigh in..
There are an infinite number of diet plans to choose from. A diet is only successful if you follow it. The key to success, in many cases, is not the diet itself but the ability to incorporate successful behaviors and stick to the plan. The Beck Diet Solution provides the reader with a set of tools and a specific action plan to help make these successful behaviors part of your life. I suspect for many dieters this is the missing link to success. I like this book and recommend it.

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