Customer Reviews

The Complete Beck Diet for Life: The Five-Stage Program for Permanent Weight Loss

5 star:		(33)
4 star:		(15)
3 star:		(8)
2 star:		(4)
1 star:		(0)

 

 

I am a veteran of the Beck Diet Solution book and Workbook. I used it successfully last year while I was dieting. I ended up losing 120 pounds (yes, really!! I went from a size 28 down to a size 8 and I have successfully maintained for the past 6 months). Beck's techniques and tools work with ANY nutritious, well balanced diet. The key is getting you to start thinking like a normal person instead of a fat person. You learn the skills you need to solve your own problems and learn to avoid the mind traps that make you gain weight and sabotage yourself.
It is true that I have a different mindset as a thin person than I ever had a fat person. I am a new person and I owe a lot of that to the Diet Solution.

So the question I had in my mind was.... I already have the Diet Solution book and workbook, do I really need this new book?? Is this book different in any way from the Diet Solution?

The answer is yes -- Even though this book uses many of the exact same techniques and therapy, it is presented in a whole different way and uses a different time frame. I actually think that the way the stages are presented in this book is more logical to me and seemed easier to follow than the Diet Solution book. They are both great books in different ways, but if I had to choose one over the other, I like this one better.

I made myself new set of cards when I went through this book and it has amazed me how much my thinking has changed over the past year from my last cards and how many more things still need to change. I have only had the book for a week so far, but I have read through it twice and I plan on re-doing the entire program from scratch, using the stages.

This book also addressed some of the issues I was having with maintaining my current weight because it addressed my motivation issues directly in a way that made sense to me.

Beck's approach to weight loss is different than anything you have ever done in the past. She never talks down to the reader or makes the reader feel inadequate. She is a very realistic, positive voice that is no nonsense about what needs to be done and how to go about doing it. She sets forth very clearly defined, straight-forward tasks for dieting that if they are followed correctly, step by step, you WILL lose weight and you WILL follow your plan and you WILL stay on track. You can change your thinking.

I have read, and followed, a lot of diet books. Honestly, they all worked for me, though they varied in ease, speed of weight loss, and entertainment factor.

Do you see the problem in this? While I am able to lose weight following a specific diet, it doesn't stay off, and I wind up having to go back onto "a diet" once more to lose what I've regained.

When I ordered this book, I was not aware of its particular premise, that of lifetime weight loss. (Yeah, the title should've been a clue, I know!) But I had noticed the scale and thought, "Uh oh, time for another diet." I picked this simply because it was a diet book, but I think this is the answer to my on-and-off weight problem!

So what's it about? Well, Dr. Beck -- a psychologist, expert in Cognitive Therapy -- methodically teaches you the tools to rethink how you approach food, how you think about yourself and your weight, and what it means to "diet." I was initially concerned that this was merely a follow-up book to her previous release. While it builds on those concepts, it is completely stand-alone.

The book is clear, gentle, deliberate, and yet firm. Start by simply reading the book. Next, begin Stage One, which has you set up motivational cards to read every day, track your weight, learn to plan your meals, realize that getting hungry is not a disaster, eat slowly, exercise daily, and work with a diet buddy. Sounds like a lot, hm? We're not even actually dieting yet! I lost five pounds doing this stage.

Further stages add eating a certain amount of calories per day -- a surprisingly generous amount! -- and learning how to fit the initially rigid meal plan into real life, with restaurant outings, parties, and stressful times.

I adore this book, and I'm immensely grateful that I discovered it. That said, it is probably not the ideal book for all dieters.

PROS:

* Virtually guaranteed lifetime weight loss and maintenance, if you follow the system.
* Simple, painless system -- once you take the time to learn it.
* Extremely flexible in the later stages.
* Very uplifting concepts. You will feel good about yourself and what you can accomplish.
* The Cognitive Therapy tools learned here can be adapted to many problem areas of life.

CONS:

* Not for quick weight loss. If you have an upcoming event you are trying to get slender for, this is not what you want.
* Takes considerable time and commitment initially. Dr. Beck herself says that if you're overly busy or stressed right now, get your life under control first, then you can start to learn these skills.

NEUTRAL:

* Takes a lot of paraphernalia and setup: note cards of various sizes, a notebook, graph paper, daily worksheets to fill out, advanced meal planning, food-measuring tools. For me this is fun and a benefit, but others may find this a hassle.

In conclusion: If you are serious about losing your excess weight and keeping it off -- and are willing to commit a bit of time and effort -- get this book.

I picked up this book with an "oh boy -- here goes another diet book...." This is NOT another diet book. I was struck by the reviews where readers complained about "too much work" with this book, but I must say that it DOES take work to achieve lasting change. My previous attempts at weight loss (lost 155 pounds) resulted in my gaining some back when I stopped paying attention to working at it. Yes, Dr. Beck encourages much soul searching, learning new skills, affirmations (gathered from your own past successes kept in a "memory box"), and daily planning, but, for many of us, we must break through years of doing it all wrong to achieve permanent weight loss.

I was hit with hard reality by concepts in the 1st few chapters that I've never read in other books. For example, Dr. Beck says: "Every time you don't feel like practicing a skill [that she teaches you] but you do it anyway, you strengthen your resistance muscle...every time you eat something you hadn't planned to eat, you weaken your resistance muscle, and strengthen your "giving-in" muscle." ALso, this is the 1st book I've ever read that termed that feeling we have when told "you need to only eat 1 piece of that pizza" as simply "rebelliouness." This was eye-opening for me, as I thought of giving in to a craving as "weakness" -- a totally different beast. She stresses that rebelliousness and the resulting "I don't want to do that" can't co-exist with permanent weight loss. This, then, puts doing the daily skills needed to lose weight in the "NO CHOICE" category.

I wanted to read this book through once and then go back to read it a second time to begin learning the skills that she teaches, which I will do shortly. Even though I have read similar books that discussed skills like eating slowly, getting rid of trigger foods, etc. which Dr Beck does in her book, she recommmends these techniques as only part of a complete plan that seems to fully cover all areas of one's life where changes need to occur to finally be successful at weight loss. I am currently on Weight Watchers, but I believe this book will be an excellent companion to that program.

[...]
Author & Book Views On A Healthy Life!
From: www.BasilAndSpice.com

Book Review: The Complete Beck Diet for Life: The 5-Stage Program for Permanent Weight Loss (Oxmoor House, 2008) by Judith S. Beck, Ph.D.

A FirstLook Feature

Judith S. Beck is the daughter of the founder of Cognitive Therapy, Aaron T. Beck, M.D. A Clinical Associate Professor of Psychology in Psychiatry at the University of Pennsylvania, Dr. Judith Beck is also the Director of the Beck Institute of Cognitive Therapy.

Following on the success of The Beck Diet Solution and The Beck Diet Solution Weight Loss Workbook the inviting cover of The Complete Beck Diet for Life calls to the reader to open the book and have a look.

Dr. Beck's previous books focused on preparing for and achieving weight loss using the power of Cognitive Therapy to think thin. The Complete Beck Diet for Life takes the dieter the next step further--eat thin and keep pounds off for life.

Using Cognitive Therapy, the think thin eating plan is the only program that teaches dieters how to overcome bad habits and negative thinking--deprivation, disappointment, apathy, etc.. by changing their thinking. More than 20 years ago, the principles of Cognitive Therapy were first adapted by Dr. Beck to help people achieve permanent weight loss. Dr. Beck herself lost 15lbs and has kept the weight off.

The book utilizes a 5-Stage Plan:

1. Success skills to remove the weight--incorporates 9 important skills taught to help overcome bad habits on a daily basis. This section is key and well worth reading and rereading for thorough digestion of the material. For example, Dr. Beck recognizes that dieters make mistakes and will fall off the wagon. Expecting this problem, her book teaches dieters what to do immediately following the mistakes, and shows the reader how to solve and prevent these difficulties.

2. Think thin initial eating plan--determines your calorie level. Many diets are unsuccessful because they limit food intake too much; whereas the Beck Diet for Life allows for protein, some fat, and even a planned sweet. Stage two sets up eating guidelines and gives important tips.

3. Challenging situations help--stage three preplans for tempting situations--weekends, restaurant dining, stress, how to deal with a "food pusher," social events, etc.. "If your goal is permanent weight loss, weekends can't be considered a vacation from dieting. The most successful dieters and maintainers follow their diets consistently, no matter what day of the week it is."

4. Think thin lifetime eating--learn how to add snack foods to your meals; create your own recipes and branch out away from the book's specified foods; decide when to move from weight loss into a maintenance position.

5. Motivation for life--stage five utilizes daily motivators which can be incorporated for lifelong use.

Chapter 10 includes Think Thin Formulas for diets between 1600 and 2400 calories a day. Food Lists here offer choices of proteins for breakfast and lunch, and calorie option lists for snacks, condiments, vegetables, fruits, side dishes, grains, etc.. This section is quite flexible.

A section of unique recipes are found in this Beck book which call for lean meats, whole grains, beans, vegetables, and replace oil or butter with cooking spray. Try the Cinnamon Oat Muffins, the Californian Vegetarian Sandwich with Black Beans, and Macaroni and Cheese (uses lowfat cheeses and whole wheat mac). Most if not all ingredients, are available from the typical supermarket and recipes are family friendly.

Chapter 12 lends additional motivation resources to the reader with Success Skills Sheets. They support daily weight loss efforts. A strength training routine is also given here.

The significant bibliography contains references to Cognitive Therapy research in usage with binge-eating disorders, weight loss, and overweight children. It also includes research references for support groups, protein and fiber in the diet and other obesity issues.

Dr. Judith Beck isn't just teaching us how to think thin with her time-tested experience and knowledge, she teaches us how to eat thin. This book is for all of us who thought we couldn't lose weight and yet wish to believe that there is still hope. The Beck Diet for Life is that beacon of light, which begins in the mind and demonstrates itself in the body.

5 Stars

This is a follow-up to Beck's other book & is not nearly as straight forward. It is confusing to follow and the recipes are not very inspired. Buy "The Beck Diet Solution" or the set of cds - the cds streamline the program and give you computer printables to follow along.

I've been a member of a very active weight loss forum for 10 years and have witnessed thousands of people lose weight then regain and return to lose it again. Weight loss isn't automatically permanent, you have to work to keep it off. Many people find maintenance more demanding than losing it in the first place. The Beck Diet Solution has helped countless dieters lose the weight in a realistic manner. The Beck Diet for Life takes it one step further by ensuring you keep the weight off for good.

I wont go into detail about the 5 stages in this book, as other reviewers have provided very good descriptions of the stages. Other reviewers have felt that the book was too complicated or time consuming. To that I can only say that anyone who has ever battled their weight knows that the diet never ends, and it does take effort to keep the weight off. If any diet plan or product tells you otherwise, prepare to be disappointed because it just isn't so. Your body is different, and so is your mind.

But you can be prepared for any scenario with the Beck Solution and the Beck Diet for Life. You can get yourself into the right state of mind, which is necessary but often difficult to accomplish. This book is filled with an incredible number of exercises that will make you stop and think and you'll have plenty of "ah ha" moments throughout. The real dieters that I have watched go through the steps of the Beck Solution and the Beck Diet for Life seem more prepared for the long haul than those that have not discovered this program. I can't recommend it enough :)

This is not a flash in the pan "lose 30 lbs. in 6 weeks" (and gain it all back and then some) type of diet. It takes dedication, patience, and persistence, but it is long term and most important, it works. It centers on changing your relationship with food, with many tools to help you achieve this goal. The book is packed with great advice, "Think Thin Skills," menus, and my favorite, the "Response Cards."

"Response cards" are index cards to be read daily and whenever you get an urge to eat. This book is worth the cover price just for these cards and what is written on them if nothing else. Even if you are on another diet plan, incorporating these cards will make a world of difference. There's also an "Advantages Deck" that is a wonderful motivator.

Dr. Beck's book will help you "strengthen your Resistance Muscle" in so many ways. "It's not just the calories; it's THE HABIT." That habit that for many of us has been ingrained for years and years. Years of being self-conscious of the bulges underneath clothes that no longer fit well, of having our picture taken, etc. In "The Beck Diet for Life" you learn to "change your mindset," and those thunder thighs we walk around in actually start between the ears.

One of the reasons Dr. Beck says other diets don't work is "Calorie counts are too low." This has been a huge stumbling block for me over the years. In following a low calorie diet I feel great as the first few pounds drop off, but the low calorie count doesn't allow for enough nutrients, and after a few weeks I start feeling indescribably tired. And when I'm feeling like a wet dishrag, my impulse is to eat, setting me off on the "gaining all the weight back" path. Dr. Beck writes that a plan with fewer than 1,600 calories a day is not sustainable and I truly believe she is right. This plan may be slower because of a slightly higher calorie intake, but the permanence of the results more than makes up for it. This book could change not only how you eat, but how you think about food, and think about yourself.

Dr. Judith Beck has put into writing what I put into practice on my own and found success. This is not some new age gimmicky schtick... well, there is some sorts of new ageyness in there, but you can always eat the meat and spit out the bones on what doesn't fit you - the underlying message is - you're fat because you eat more calories than you burn and you continue to do this from bad habits. The new way of thinking is to stifle that inner voice that wants the cake, and all of it NOW, and instead adds balance... "do you want all the cake, or do you just want a bite AND be able to fit into those cute jeans you just bought?" Changing the mind from seeking immediate pleasure to seeking long-term joy.

There are many things I like about Dr. Beck's program - this is not a gimmick that you use for 3 months, lose weight and then drop - this is a life-long process. She takes you through the initial hump all the way through success and maintenance for life. Absolutely no food is forbidden, because you'll only cave in or not be able to maintain the program. Instead of extremes, this is a plan of balance.

There are great recipes included that are easy to make, already complete w/ nutritional break-down - but those are later in the book. The battlefield (and you ARE at war - with your mind) is in your head, not on your hips. Those with weight problems, myself included, eat out of habit, impulse, boredom and starvation - never out of normal hunger during normal times. We're in a rut that keeps getting worse - and Dr. Beck's program pulls you out of that rut and helps you re-train your mind so that it helps you fight the battle against your fat instead of battling against you. This isn't hypnotism. Some may see some of the statements as mantras - but to me, at least how I was already doing this before getting this book, it's a dialog with yourself, "I will delay gratification now, so I will have more later."

Dr. Beck lists a lot of things you need to get ready - 3x5 cards, pens, pencils, graph paper... for some, this type of charting is imperative for progress - for me, this is an exercise that will burn me out... but I understand why she calls for this.

My less than perfect review is not so much that there is anything 'wrong' with the book, but things I think that could be improved upon:

1. Recipes should be in perforated cards that can be removed and put in a recipe file.
2. There should be a sample pack of cards, graph paper, etc. to help you get started, perhaps w/ pre-filled out stuff to begin with.
3. This would work better in a spiral binding so that it could be read flat on a table, in the reading rack of a treadmill or on a kitchen counter while working on the recipes if perforating is not an option.

If you follow this program, in spirit or to the letter, you really shouldn't need any other diet books... this is a lifestyle plan that can fit everyone... it's not weird, it's not overly demanding, it's common sense, written in a way that those stuck in the wrong brain mode can wrap their brain around.

This book has the thing that all other diet books are missing...the answer.

What's the key? Well something I had never heard of, "Cognitive Therapy".

Using a web of self-support, tracking, positive reinforcement and accountability. Coupled with knowledge of what and why, this is the program that I am actually sticking to!

For those of you that have other books by the same author, let me say that Dr. Judith Beck assures the readers that this book has something that has been missing in the past books. This book doesn't leave it to you to pick food, real detailed guidance is provided. Step by step, menu by menu, food that fills you up and energizes you to meet the challenges of your day.

I've tried twice to implement this system, and twice I just dropped it. The problem is not the system--it's actually really well-thought out, proven even (I say proven cause I know people who have lost a lot of weight using strategies very similar to Dr. Beck's).

Here's the thing--this requires a lot of time, thought, and commitment. If you don't want to work with A SYSTEM--note cards, time doing exercises, using notebooks and graphing, measuring, meal-planning, etc--this is not for you. But if you're the organized type, who really likes systems and tools and thought-mind work, as opposed to a more intuitive or spiritual system or a more casual approach, this is for you, definitely.

Cognitive therapy has proven its worth in weight loss, but it's work, it's not easy. However, for those with more discipline than me, who like these tools and exercises (I still have my index cards on my fridge, and I haven't read them in months), I do recommend Dr. Beck's system. I haven't given up on trying it again, especially when I can see a cognitive therapist IRL. I think I need to have a live person rather than a book and system to kick-start me.

But I've seen gals use this with great results, so I give it five stars for that and for its usefulness even for drop-outs (there are valuable lessons/mindset keys here, such as "hunger is not an emergency." For binge-eaters like me, remembering that has shut down more than a handful of binges.)

Mir