The Diet Fix Reset (Book Summary)

Day 1: Gear Up

  • Body weight scale for the start and finish of the 10-Day Reset
  • Digital food scale
  • Measuring spoons and cups (maybe 2 sets)
  • Journal or food diarizing app
  • First grocery shop: mostly real foods and minimal processed foods (avoid trans-fat) including solid proteins and complex carbs (i.e. whole grain instead of instant oatmeal)
  • Tupperware and Ziplock bags
  • Comfy exercise clothes and shoes
  • Clean and organized kitchen

Day 2: Diarize

  • Record in real time food and exercise without changing anything
  • Track hunger and cravings as well as any emotions or thoughts related to food
  • At the end of the day, rank from 1 to 10 the “day’s degree of difficulty”
  • Use for data, not judgement, to guide future decisions
  • Keep a food journal for at least 30 days – maybe forever for maintenance – and if you try stopping, start daily weighing to keep it within 3 pounds

Day 3: Banish Hunger

  • Eat breakfast within 30-60 minutes of waking
  • For at least the first 10 days, eat about every 2.5-3.5 hours before getting hungry
  • Consume at least 300 calories per meal and 100-150 per snack
  • Some snack options are fruits, cheeses, yogurt, nuts
  • For at least the first 10 days, include protein in every meal and snack (about 10-20g minimum)
  • Note most women need at least 1,200-1,400 calories daily to feel satisfied
  • Eat about 150 calories after 45 minutes vigorous exercise
  • Eat more if you’re hungry

Day 4: Cook

  • Organize weekly grocery shopping
  • Plan meals for the rest of the Reset period – only home-prepared (not pre packaged) food (except for the planned night out)
  • Double or triple recipes for leftovers
  • Keep emergency foods in the freezer
  • Try at least one new recipe this week and consider doing so weekly

Day 5: Think

  • Aim for your personal best in the situation, not perfection, to live the healthiest life you can honestly and realistically enjoy
  • When you start to think destructively, ask yourself: What can I do right now that I can be proud of? What can I do right now that will help a little bit?

Day 6: Exercise

  • Set aside time for intentional exercise
  • Cultivate a positive attitude toward healthier living
  • Some is good – more is better – everything counts

Day 7: Indulge

  • Utilize food for pleasure and comfort, and not feel guilty afterwards
  • Ensure you meet your calorie and protein needs, not purposely on the lowest edge, and don’t replace a meal with a dessert
  • Is it worth the calories? How much do you need to be happy? Ask again until content.

Day 8: Eat Out

  • A nice meal out is pleasurable and sometimes unavoidable, but doing so for convenience, laziness, or reward doesn’t serve you
  • Don’t save your calories for dinner because it often leads to eating more overall in the end – maybe even have a 150 calorie snack beforehand if you’re eating later than usual
  • Plan ahead a few options you may order
  • Grilled seafood and sashimi are good options if they appeal to you
  • Consider calories (adding 20-40% for more accuracy) but don’t force yourself to choose the “healthy” option you won’t enjoy
  • Avoid eating out more than once or twice a week if you intend to manage weight

Day 9: Set Goals

  • It isn’t about what you weigh – it’s about what you’re doing about your weight.
  • Eat the smallest number of calories you need to like your life and exercise as much as you can enjoy, not tolerate
  • Write and then read aloud in the morning, “Every time I eat, I log it in my food recording app.” Visualize details of eating each of your planned meals and then recording it in your phone. Imagine the sense of pride for following through.
  • Examples: “I will walk 10 minutes every weekday before breakfast”; “On Sunday mornings, after breakfast, I will find a new healthy recipe to cook, put together a shopping list for it, schedule the shopping, and plan my night for cooking”; “I will cross my legs comfortably”; or, “I will fit into my size 8 clothes”
  • Review goals weekly or daily
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2 thoughts on “The Diet Fix Reset (Book Summary)

  1. Laine says:

    As a physician psychotherapist, a generalist in mental health and a member of the Canadian Obesity Network, I have recommended the Diet Fix to many patients. But I know that underlying mental health issues make it a struggle for many of them to get through a book. Thank you so much for providing an accurate, readable summary. I look forward to reviewing your other book summaries and am grateful for you sharing them in your blog. Excited to be a follower.

    Liked by 1 person

    • I think Dr. Yoni Freedhoff is a true obesity expert among so many people perpetuating misinformation, so I’m really glad to hear that someone with your expertise recommends his book. I look forward to hearing your views on other books I’ve summarized – and maybe suggestions if there’s a book you would like to see summarized.

      Like

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