by Kelly Jad'on

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

Book Review: The Beck Diet Solution Weight Loss Workbook by Judith S. Beck

Exclusive Interview With Judith S. Beck, Ph.D.