The Skinny Rules: The Simple, Nonnegotiable Principles for Getting to Thin

by Bob Harper, Greg Critser

THE LAST DIET BOOK YOU'LL EVER NEED
With so much conflicting weight-loss advice out there to confuse your efforts, it's no wonder you haven't been successful losing weight and keeping it off. But with Bob Harper, superstar trainer and co-host of NBC's hit show "The Biggest Loser" as your personal authority and coach, you can and will finally shed the pounds-whether you want to lose two or two hundred!
Distilling Bob's vast knowledge of nutrition, weight-loss strategy, and human nature down to twenty simple, nonnegotiable principles, "The Skinny Rules" will help you step away from a reliance on processed foods and the need for so much sweet and salt and step into a newly thin lifestyle. And Bob's methods couldn't be more straightforward.
Taking the guesswork out of implementing the Skinny Rules," "Bob offers a month's worth of menu plans and more than 90 delicious, rule-abiding recipes for breakfast, lunch, dinner, and snacks to keep you cooking and eating skinny for life. You'll be happily astounded to see the variety and volume of the tasty food on your plate! He also includes terrific tips for what to stock in your fridge and what to prepare every weekend in order to set yourself up for success during your too-busy-to-cook weekdays.
A virtual GPS to your weight-loss goals, "The Skinny Rules" takes the mystery out of the process, offering the fastest route to your skinny destination.
LOSING WEIGHT IS NOW AS SIMPLE AS 1-2-3 . . . AND 3-15-18-20 TOO!
Rule #3: Eat protein at every meal, making some kind of fish your go-to protein as often as you can. Take your weight and divide it by two-that's more or less how much protein you should be eating in grams every day.
Rule #15: Eat at least ten meals a week at home (and cook them yourself). Restaurant portions are usually 40 to 50 percent bigger than what you'd serve at home-the more you eat out, the more you overeat. Set yourself up for success by preparing my turkey meatballs, hummus, and roasted vegetables on the weekend so that you will have go-to staples and no excuses!
Rule #18: Go to bed slightly hungry. Denied fuel for more than five hours, your body will start burning its own fat and sugar. Make a point not to eat after dinner and you'll be burning fat while you're sleeping.
Rule #20: Enjoy a splurge meal once a week. Unlike episodic bingeing, splurge meals are an ingredient in your diet. When you plan something, you are in control.

"From the Hardcover edition."

Genres: Nonfiction, Health, Self Help, Food, Fitness, Nutrition, Cookbooks

305 pages, Audio

First published May 1, 2012

Reviews

[Donna · Rating 4 out of 5]

I think it's unfortunate the title implies this book is a manuel on how to get skinny...because it's really a lot more about helath and nutrition! I love Bob Harper and have several of his workout DVDs. I love his 20 rules in the book. Most are fairly basic nutrition 101 type rules, but they are simply put and well explained! I like that he has a co-writer who kind of helps him elaborate on the scientific aspects of his rules. There are also menus and recipes in the book and unlike most diet/nutrition book recpies, they all seem very do-able. Even if you aren't trying to "lose" weight this book is an awesome nutritional reference guide...

[Jessica Snell · Rating 4 out of 5]

I read diet books like I read parenting books: never looking to adopt a whole new system, just looking for a few tips for tweaking the one I already have.

And maybe the reason I liked this book is because Harper's system is very close to the one I already have. What does he advise? Eat lots of veggies, don't eat fake stuff, eat enough protein, don't eat too many calories, work out. Yep.

So is it everything you've heard before? Yes. But here that's a good thing, because the same old advice is delivered well and in a voice full of humor. (Points to Harper's ghost writer, who managed to write a book that reads like Harper talks, yet has the clarity you expect from the written word.)

What else is there to like besides the good advice and good delivery? The realism. Harper points out that healthy living in our unhealthy society is *hard*, and I, for one, thank him for admitting that. I've read way too many diet books that talk about how easy their system is, and it's never true. I much prefer Harper's "hard, but worth it" take on things.

What didn't I like? Well, I thought his advice of no carbs after lunch was unrealistic. Not bad advice (the biological reasons behind it were interesting), just impractical if you're cooking for a family.

And . . . well, really, that's about it. I liked the rest, and the recipes at the back of the book look great - the few I tried were delicious, and I look forward to trying some more. If you're looking for a primer on good eating or, like me, just a reminder, this is a good book to pick up.

[Kate · Rating 5 out of 5]

I LOVED this book!!! Bob Harper, along with all of "The Biggest Loser" coaches and competitors, has always impressed me! That show is so inspiring. While I am not overweight, I totally re-did my diet about a year ago, cutting out a lot of carbohydrates, processed foods, and extra sugars. Since that time, I have also cut portions tremendously, which has been hard but worth it. This year, from May to September, I lost 12 lbs. My goal is to lose another 10-15 lbs just to feel better about myself, have more confidence and, most importantly, be healthier. I love Bob's no-nonsense approach in this book. He straight up tells you like it is and that it is not going to be easy, but rather, WORTH IT. I love his twenty skinny rules. For me, they aren't hard to follow and I do most of them already. But it's a great refresher to read and it has some pretty great meal planning guides. It's no secret that "thin" people are not always out eating at restaurants and eating whatever they want. This book reminds you that you have to follow pretty much the same plan every day (allowing one splurge meal per week) to get positive, lasting results. I love the facts in this book and, for people who are ready and willing to put aside the foods that are hindering their lifestyle, this is the best advice you will find. He doesn't tell you to completely cut food groups like some "diet" books do and I LOVE THAT. He tells you to replace them with healthier options. There's no better way to get healthy, in my opinion. I loved reading this book!!

[Dana · Rating 3 out of 5]

Great rules for a healthy lifestyle, rules which will result in weight loss if a loss is warranted. Otherwise, the rules are good for anyone, heavy or thin. I only gave it 3 stars because there really was not much new here. The rules I will accommodate into MY everyday life are drinking a big glass of cold water before every meal, (I drink a lot of water, and never drink beverages with calories (another of Harper's rules that has been one of mine forever), give up white potatoes in all forms, even baked, eat berries and apples every single day, do not eat for at least 3 hours before you go to sleep, have protein at every meal and incorporate as much fish as possible into your diet. I don't eat beef, and Harper is not a fan of beef, either, but says if you are going to eat it, make sure the portions are small and the cut very lean. Again, nothing earth shattering or very new here, but always nice to be reminded of the things I already know but do not always enforce.
Harper's writing style is casual and the book is a quick read. There are some simple recipes at the back of the book. It's not a book I would need on my reference shelf, but was a nice break from fiction for the day that I read it. He reminds people of the diseases that will be suffered by people who are overweight and do not do anything about it, the cancers, the diabetes, strokes, heart attacks. I think for a newbie to the world of good nutrition this would be an excellent start. For me, who has always had an interest in the subject since I was a teen, there was really nothing new.
P.S. THere is NO mention of exercise! Wahoo!

[Emmy · Rating 5 out of 5]

Let me start by saying that this will not be an unbiased review. I'm obsessed with Bob Harper. Like, if I lived anywhere near him I'd stalk him obsessed. So, take this with that in mind. I checked this book out from the library to see what I thought before buying it, and once I was finished I went out and picked up my own copy. I didn't do that purely out of obsession, the book is really good. Bob's sense of humor comes out in the book so it is very easy and fun to read. These rules are going to be hard to follow, but they make sense. He's great at telling you why he wants you to do each thing and how it will help your body. He also gives great tips for a step-down approach to adopting his rules. He's realistic, he knows people can't go all in right away and stay on track.

My only complaint about this book isn't about the book, but about his decision to start eating meat again. He went vegan and saw a marked improvement in his cholesterol, but said he was getting "soft" and that it wasn't a good thing to be as the trainer on The Biggest Loser. Their are tons of supreme athletes, including boxers and MMA fighters, that are vegan so I don't really buy that argument. I suspect there was some pressure from the show, but it's his choice. Makes me sad, but we all have to find what works for us. I still love him though!

[Mo]

Not sustainable. Skimmed.

Note: Here's something that I have never understood... people who advocate drinking a big glass of cold water right before all meals so that you eat less. If I eat less at mealtime, won't I be ravenous between meals? And if I took the time and trouble to make a nutritious meal, then I would actually like to eat it!

[Coach Noreen · Rating 4 out of 5]

Like the rules format. Being goal oriented, it provides a step by step guide for living. This only covered food and really did not get into the physical component which is what I was looking for. Go onto Bobharper.com for this element of lifestyle. Here are the rules and the book obviously goes into more details...

1. Drink large glass of water (16 oz.) before every meal and snacks--5 a day
2. Don't drink your calories--stay away from fruit juices and sodas that are high in sugar. 2 cups coffee okay
3. Eat lowfat protein at every meal--protein doesn't have to be animal based. Protein minimizes hunger
4. Slash intake of refined flour/grains--try brown rice, quinoa, barley, farro
5. Eat 30-50 grams of fiber--he lists fiber-rich foods: 1/2C sliced strawberries-9g;1C zucchini-8g;1C spinach-7g
6. Eat apples and berries each day
7. No carbs after lunch--eat lean and green at night. Protein and veggies are best
8. Read labels--stay away from artificial ingredients or foods that sound like bad chemistry experiments
9. Get portion size right--you can bag some portions ahead of time
10. No artificial sweeteners
11. No white potatoes--I cut sweet potatoes in strips or round slices, toss in olive oil/cumin/garlic pepper and oven roast at 400 for 20-30 minutes. We don't miss the white potato french fries.
12. One day a week meatless--eat more beans and nuts
13. No fast foods and fried foods
14. Eat a real breakfast: include protein, grains and fruit (lowfat plain yogurt is great protein source in fruit smoothie or mixed with fruit said the nutritionist for breakfast)
15. Make your own food and eat at least 10 meals a week at home
16. Banish high salt foods--use more herbs
17. Eat veggies--as much as possible
18. Go to bed hungry--try not to eat after 8 p.m. or 4 hours prior to bedtime
19. Sleep Right--get adequate sleep
20. Plan one splurge meal a week--but don't go crazy with the calories, fat and sugar in it

[Katharine Coggeshall · Rating 4 out of 5]

I was pleasantly surprised by this book in its reasonable and wise diet advice. I didn't agree with everything, but overall it is very sound. It's in contrast to the "Biggest Loser" mentality of losing a bunch of weight way too quickly. Instead, it emphasis healthful food in normal quantities and moderate weight loss. Losing weight slowly (1-2 pounds per week) prevents too much muscle from being lost and I think this book follows that principle. It's a good starting place for most wanting to kick start their weight loss.

[Andy · Rating 3 out of 5]

The Skinny Rules: The Simple, Nonnegotiable Principles for Getting to Thin

My daughter and I have a summer challenge to see who can read the most this summer. While at the library recently , I glanced at the title of one book and thought okay, why not. The book was The Skinny Rules: The Simple, Nonnegotiable Principles for Getting to Thin. The author is Bob Harper, one of the trainers on The Biggest Loser series. I am not a fan of the show, and thought Bob Greene, Oprah’s long ago buddy was the trainer. See, you learn something new every day.

This book was divided into three parts, the Skinny Rules, the Skinny Way and the Skinny Tools.

Part One is an easy read with twenty simple rules that Bob suggests will make you skinny. These include:

Rule 1 – Drink a Large Glass of Water before Every Meal- No Excuses
Rule 2 – Don’t Drink Your Calories
Rule 3 – Eat Protein at Every Meal – or Stay Hungry and Grouchy
Rule 4 – Slash Your Intake of Refined Flours and Grains
Rule 5 – Eat 30 to 50 Grams of Fiber a Day
Rule 6 – Eat Apples and Berries Every Single Day
Rule 7 – No Carbs after Lunch
Rule 8 – Learn to Read Food Labels So You Know What You Are Eating
Rule 9 – Stop Guessing About Portion Size and Get it Right- For Good
Rule 10 – No More Added Sweeteners, including Artificial Ones
Rule 11 – Get Rid of those White Potatoes
Rule 12 - Make One Day a Week Meatless
Rule 13 – Get Rid of Fast Foods and Fried Foods
Rule 14 – Eat a Real Breakfast
Rule 15 – Make Your Own Food and Eat at Least Ten Meals a Week at Home
Rule 16 – Banish High Salt Foods
Rule 17 – Eat Your Vegetables – Just Do It
Rule 18 – Go to Bed Hungry
Rule 19 – Sleep Right
Rule 20 – Plan One Splurge Meal a Week

This is an easy read, much like a sit down conversation with a trainer who is giving advice. Much of the information is given from Bob’s personal experiences and his successes as a trainer. Many of the rules do make great sense and follow advice we have heard from other sources. Having the rules written succinctly was one of the reasons I picked up the book. I still find it surprising to see Bob did not include exercise, cardio, weight training, or food tracking on his list of rules.

While some people may like the simplicity of the book I found it lacked some of the detail I would have preferred. Some of the chapters were detailed with strong information but others lacked research or anecdotal evidence to support his rules.

At one point, Bob suggests that your protein consumption in grams should be half your weight. He is basing this on his experiences and some unnamed research. I would have liked to have a bit more information on the research. At another point he mentions that as we get older our bodies are less able to create the hormones needed to get a good sleep. He does not tell the name of the hormones or cite any studies. Again, I felt like I was left hanging with some of the information missing.

In Part Two, Bob offers suggestions on changing your eating lifestyle to fit the rules. To do this the focus centers on eating more proteins, fruits, vegetables and grains. To do it properly means to get organized; stock up, prepare early and follow his menus. His four week menu, to get you on track to a Skinny life, includes suggestions for a breakfast, a mid morning power boost, lunch, midafternoon power boost, and dinner.

Part Three, the Skinny Tools, provides many recipes that follow Bob Harper’s suggestions for eating healthy. The recipes are presented in sections including, proteins with eggs, fish, poultry, red meat and beans, followed by recipes for vegetables, dressings, sauces and then extras. The final chapter includes more recipes for breakfast, lunch and dinner.

While I did not care for the simplicity of the first part of the book, I did like the recipes because they were uncomplicated. They all seem quite easy to prepare and for me, a novice in the kitchen, that is important.

As books go, I would give it a 3 out 5 rating. The hardcover book shows the price to be $26 US and $28.95 Canada. For me, the information on the rules was lacking but I will renew the book from the library, as there are recipes I would like to try.

[Adrienne · Rating 4 out of 5]

I don't read diet books. At all. I had to create a whole new shelf that I labelled 'nutrition' just for this book!

This book got my attention because I follow Bob on Twitter. He tweets about nutrition often, and as I noticed that the food he really loves - avocados and hummus and blueberries and green smoothies - were also foods that I had recently fallen head over heels with on my own, it made me wonder if his new book on nutrition might be helpful too.

I was right! I love his whole system. It's many things that I was headed towards on my own like eating more protein and more fruit and veggies, but did not know how or what the right portions were or how to save myself from afternoon cookie cravings. (which are really really bad, by the way!)

I borrowed this book from the library, read the advice, nutrition and rules section at the front, and have just ordered a copy of my own for the menu and recipe section at the back. It's about half and half - book then menus.

I have no idea how this man gets me so excited to eat healthy, but he does. And the connection to foods that I already love just cinched it for me. Whether I make it through the four week introduction/menu plan to his rules is yet to be seen, but I am taking away many healthy nutrition lessons that I am sure will help myself and my family.

[Melissa · Rating 3 out of 5]

I know the title sounds lame. When I was trying to decide if I would read this or not, I read a review that said the title is misleading because it's really just rules for staying healthy and smart--not all about getting "skinny." I got in to watching Biggest Loser a few seasons ago, and I kind of really like Bob so I decided to give the book a try!

I feel like there are a lot of good basic principles to healthy eating in here: drink a large glass of water before every meal, don't drink your calories, eat protein at every meal--"or stay hungry and grouchy," "slash your intake of refined flours and grains," eat apples and berries every single day, no carbs after lunch (still working on that one :), learn to read food labels, no more added sweeteners (decent at this one but could always improve), get rid of fast food, make your own food and eat at least ten meals a week at home, banish high-salt foods, eat your vegetables, etc. I also really appreciated what Bob said about eating some but not a lot of meat--I have investigated the China Study and watched Forks Over Knives and have borderline considered a plant-based (aka modified vegan) diet, but Bob's logic fit for me. Bob also includes recipes at the end.

Thanks for the tips Bob!

[Donna · Rating 3 out of 5]

This book make my reread list this year. It is still 3 stars.
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I love Bob Harper. He is positive and provides a little coddling as a trainer on Biggest Loser. And speaking of that tv show.....that is exactly how this book sounded....like an episode of Biggest Loser. There isn't anything new here, but people in general don't follow what they know or have been told to do. This will serve as a relevant reminder, but I think overall this lacked motivation. But even with that being said, I'm not sure what can be said that hasn't already been said to get people moving and to make viable changes in their lifestyle to promote change, especially with diabetes and obesity as rampant as it is. But at least Bob Harper and others are trying to reach people...so kudos to them.

[Kjen · Rating 4 out of 5]

Not my usual fare but I learned some things. Not really a diet book...which is so the point...but more of a nutrition primer and lifestyle guide. I could follow these "rules" fairly well( I already practice many of them.) and be fine with the meals. My fam, on the other hand, maybe not so much. I can try to integrate some of the foods but my kid is a real fish-hater(unfortunately). The recipes also contained many ingredients that are nearly impossible to acquire in my little corner of the world. Otherwise, I'm on board with nearly everything except the additions of soy and almond milk which I choose to discount as the disillusionment of a brainwashed city boy. Overall...good nutritional principles and common sense lifestyle. Worth the read!

[Leigh Ann · Rating 5 out of 5]

Love me some Bob Harper. It's not ground breaking, it is common sense told in a motivating manner like only Bob can deliver.I love his style and the recipes are super delish and super easy. I also appreciate that 80% of the recipes are single serving since most recipe books for "healthy eating" start at 4 servings. I am following the rules! It really is simple. We'll see how I fair in after 6 months - hopefully a healthier me!

[Pinky · Rating 3 out of 5]

Drink more water. Consume more protein.

[Krista Boutilier · Rating 5 out of 5]

I've marked this as currently reading because I can see that I will pick it up again & again. Its full of common sense, easy to read advice & dieting tips. ALthough a lot of people find the title a bit offensive I think it works. How many times have I said "boy i'd like to be skinnier" Well now I have skinny rules!

Its well written, with good advice & easy to follow rules, menus & recipes. I've tried about a dozen of the recipes now & have enjoyed them all.

I've been a huge Bob Harper fan from The Biggest Loser & have a few of his work out dvds & this books proves hes not just nice to look at, he knows his stuff. I would definately recommend this book to anyone who wants to clean up their diet.

[Lucy Hannigan · Rating 2 out of 5]

First let me say that I love "The Biggest Loser"...I have been watching it faithfully since Season 2. Two years ago we even had our own family "Biggest Loser" competition. And I love Bob Harper (not his tattoos, but everything else about him. So, I was really excited to see he had written a book and wasn't surprised to find myself #36 on my library's waiting list for the book. His 20 skinny rules are great and I know from my own personal experience that many of them are true. However, being a vegetarian, following his food plans would become boring as there aren't many that work for me which means I'd just have to keep eating the same things over and over again.
I loved his writing style--I could hear his voice saying the things I was reading and that made for a good time.

[W. Whalin · Rating 5 out of 5]

Immediately I recognized Bob Harper's voice from watching a few episodes of The Biggest Loser. He is an amazing expert in weight loss. Each of these rules are backed up with his personal experience and some science information as well. I loved this combination in the book and heard the entire book cover to cover. The principles are excellent. In fact, I heard Harper's next book, THE SKINNY HABITS first, then looked for THE SKINNY RULES and heard this book as well. The content is easy to understand--but will probably take me a lifetime to carefully apply. Thankfully I'm heading the right direction with my weight and this information validates the changes I'm making in my diet. I highly recommend this audio book. It was excellent.

[Sara ~Sphunky~ · Rating 4 out of 5]

I love Bob Harper and this book was educational although it didn't really teach me much that I didn't already know. What I did like about this book was the format, it's concise and each chapter deals with one of the twenty rules. Most of the rules are very basic, but when all are applied together, I can't see how you could fail. I like how the rules are listed at the front. I'm going to copy them and put them on my fridge. I recommend this to anyone looking for a quick read with lots of good information.

[Greg · Rating 4 out of 5]

Let's face it-- everyone knows what they should be doing to lose fat. This book is a good summary of the rules one should follow to make the journey as easy as possible. As a serial dieter and diet and exercise book reader, it's good to have a book like this that distills the truth into an easy to reference format and has ideas for making the journey as painless as possible. I plan to use this as part of my calorie reduction strategy.

[Tonya · Rating 3 out of 5]

I'm a fan of Bob Harper and The Biggest Loser. When I saw this book, I bought it without hesitation. It's a great read. Almost common sense but it's stuff you don't think about. If you follow his rules you will lose weight and not feel like you are on a diet. I've started integrating Bob's rules in my daily routine. Best book I've ever purchased on this subject. Bob's "rules" make sense!! I fully recommend.

[Carolyn McConkey · Rating 4 out of 5]

It's so nice to find a book re: health and nutrition that puts a lot of "known" information into a set of rules. Being a rule follower, I appreciate the list and the scientific background behind the list. . The recipes plus the suggested meals and snacks makes the change to eating healthier seem do-able. . A great book that could become anyone's guide for a healthy lifestyle. I got my copy from the library but I will be purchasing it.

[Jeanne · Rating 2 out of 5]

Nothing new here. Drink a lot of water; eat protein; fruit is good, especially apples and berries; don't drink your calories, especially soda or flavored coffee; reduce salt; get plenty of sleep. There, I just saved you $25. How does he keep selling books with the same advice? If you really want to save money, you can read most of this book online at Amazon's look inside feature.

[Lynn Garofalo · Rating 4 out of 5]

I liked this book. It''s not a huge stretch from the way I have been eating, which is why I thought this was an attainable way to tweak my eating habits. Usually when I see a healthy eating book, I feel your meals are so small. With this book my first breakfast was big and filling, it just gave you a good amount of food for low calories and lots of nutrition. I'm giving it a try!

[Katie Casey · Rating 5 out of 5]

I originally found this book via an infographic on Pinterest and was intrigued enough to buy it... and I am so glad I did. Harper (trainer on "The Biggest Loser ") has 19 simple rules that may not be EASY but are at least common sense and things I need to do for overall health anyway (i. e. drink water, sleep more). Also includes 4 weeks of menus and recipes!

[Jitka Egressy · Rating 5 out of 5]

Everyone who want to live better, eat healthie and generaly change life, need this book! I mean seriously. This is such a great book for "REAL LIFE" healthy lifestlyle! Bob will give you bunch of tips and tricks and huge index of amazing recipes!

[Bobbi · Rating 4 out of 5]

Took a while to listen to all of it but it was worth buying the book. I like to keep things simple and Bob has a way of doing that almost like a checklist. Good read...

[Jen Juenke · Rating 4 out of 5]

Very Simple Rules to follow. A clear and concise diet book that was recommended to me by my doctor.

[Stephanie · Rating 4 out of 5]

Now I just have to follow them...

[Simon · Rating 4 out of 5]

Very to the point, I appreciate that a lot. Each rule is properly explained in the book.

Rule #1: Drink a large glass of water before every meal.
Rule #2: Don't drink your calories.
Rule #3: Eat protein at every meal, or stay hungry and grouchy.
Rule #4: Slash your intake of refined flours and grains.
Rule #5: Eat 30-50 grams of fiber a day.
Rule #6: Eat apples and berries every single day. Every. Single. Day.
Rule #7: No carbs after lunch.
Rule #8: Learn to read food labels so you know what you're eating.
Rule #9: Stop guessing about portion size and get it right for good.
Rule #10: No more added sweeteners, including artificial ones.
Rule #11: Get rid of those white potatoes.
Rule #12: Make one day a week, meatless.
Rule #13: Get rid of fast foods and fried foods.
Rule #14: Eat a real breakfast.
Rule #15: Make your own food, and eat at least 10 meals a week at home.
Rule #16: Banish high salt foods.
Rule #17: Eat your vegetables, just do it.
Rule #18: Got to bed hungry.
Rule #19: Sleep right.
Rule #20: Plan one splurge meal a week.

Remember that this book is 9 years old, who knows what new information is now out there?