I Blew My Diet! Now What?: The Easy, Proven 21-Day Plan to Drop Pounds & Bounce Back Boldly

by Connie Bennett

International Impact Book Awards Winner in Health - Mental and Emotional Wellbeing
Nonfiction Book Awards Silver Winner
Gold Winner - Global Book Awards - Health, Fitness & Dieting

Former carbs-addicted journalist and bestselling author Connie Bennett (Sugar Shock! and Beyond Sugar Shock) knows firsthand how quickly we can lose our willpower. After eating wholesome, sugar-free, gluten-free foods for more than a decade, she blew her diet big-time and packed on 21 pounds after a heartbreaking year helplessly watching her mother succumb to cancer.



Connie felt ashamed. But hitting rock bottom made her determined to Why do millions of people overeat junk foods? What events, conditions, or emotions trigger mindless bingeing? How can you shed unhealthy excess weight while you heal your heart, claim calm, and shed your shame?



I Blew My Diet! Now What? is the result of Connie’s seven-year quest for answers. This engaging, eye-opening book guides you



• Discover 21 Reasons You Blew Your Diet

• Implement research-backed FEASTS (Fast, Easy, Awesome, Simple, Tested Strategies) to take back your power

• Create nutritious, delicious, blood-sugar-balanced, modified ketogenic (KetoMod) meals or snacks

• Boost oxytocin (the feel-good hormone) with Connie’s fun, science-based Hum-Hug-Rock Relief Process



This groundbreaking book—which includes entertaining cartoons by Isabella Bannerman—will help you shift your mindset from powerless to powerful while you create the healthy body you desire and the fulfilling life you deserve. For more information, visit www.connieb.com.

Genres: Self Help, Nonfiction

379 pages, Kindle Edition

Published May 20, 2025

About the author

Have you eaten badly lately? No problem! I've been there. As a former sugar addict and author of the bestsellers, Sugar Shock! and Beyond Sugar Shock), I blew my diet big time after losing my Mom. For months, I overloaded on carbage (carbohydrate garbage), quickly gained 21 pounds, and lost my way. But I also became motivated to help you take back your power. In my newest book, I Blew My Diet! Now What?, I help you if you, too, stuffed your face after challenging times. You uncover 21 Reasons you overate and discover fast, easy, powerful tactics to Bounce Back Boldly, as I put it. I'm a certified health coach (Institute for Integrative Nutrition), DreamBuilder Coach (Brave Thinking Institute), life coach (iPEC), and EFT practitioner. I love hearing from readers so feel free to contact me.

Reviews

[anonymous book addict · Rating 2 out of 5]

2 stars

Honestly, this one is on me. I probably should not have requested an ARC of a book that is so far from the kind of books I usually enjoy. In my defense, sometimes you have to try other genres. But in the end, this just did not work for me.

I have read non-fiction before that kept me engaged, but this felt more like a textbook. The level of detail made it feel dense, and it was not the reading experience I was hoping for.

The book includes a large number of recipes, but since I don't typically read cookbooks, I was unsure how to approach them. Should I try them, or simply read through? It made me feel a little disconnected from the content.

That being said, I do not think it is a bad book overall. It is clear that the author put a lot of work into making it practical and health-focused. I think readers who are more invested in this genre will find much more value here.

[Katherine · Rating 5 out of 5]

If you’ve ever felt embarrassed or discouraged after ruining a diet, this book will speak to you. Connie Bennett doesn’t pretend she has everything figured out—she openly shares her own struggles, which makes the advice feel trustworthy instead of idealistic.

What I appreciated most is how she addresses the emotional side of overeating. Stress, grief, exhaustion, and self-criticism are treated as real factors, not excuses. The breakdown of the 21 reasons diets fail felt incredibly relatable and helped me understand why willpower alone isn’t enough.

The food guidance is refreshingly realistic. The KetoMod approach isn’t about strict rules or perfection—it’s about stabilizing your body so cravings don’t control you. I also liked how the book balances practical tools with emotional healing. The exercises and hormone-focused techniques add lightness and hope to a topic that often feels heavy.

By the end, this book didn’t make me obsessed with weight loss. It made me want to take better care of myself. That shift alone makes it worth reading.

[Diane Hernandez · Rating 4 out of 5]

I Blew My Diet! Now What? uses a KetoMod diet and some soul searching to get your diet back on track.

A KetoMod diet emphasizes non-starchy vegetables, full fats & protein. It limits carbs daily to 40 grams. The book includes three weeks of shopping lists and recipes. The recipes are both gluten and dairy free. Because of that, even with all the fresh veg, the shopping costs will be high. Many of the items, like spices and international ingredients, will probably not be found in your local grocery store but have to be ordered online.

While the diet may not be a good fit for you or me, the majority of the book talks about the psychological impact of dieting. Why did you fall off your old diet? Part II gives 21 possible reasons. I loved this part of the book. I had several of the reasons throughout my life. My most common one was reason #10, Polite Food Pushers. First my mother and grandmother and eventually my husband guilt me into eating their high calorie meals. I really thought this was my problem alone. However, the book states that 75% of people surveyed got no weight loss support from their families and close friends. It’s nice, I guess, to know I’m not alone in this issue.

Next, the book gives brief ideas of how to succeed on this (hopefully last) round of dieting. From how to shop and how to add exercise all the way to tapping to relive cravings are included. The book gives links to additional resources. However, they require an order number so I couldn’t view them.

Overall, I Blew My Diet! Now What? is a good way to understand the reasons your last diet failed and how to succeed next time. It also has a three week diet plan, with recipes, if you are interested in KetoMod. 4 stars!

Thanks to NetGalley and Greenleaf Book Group for providing me with an advanced review copy.

[QuirkyTofurkey · Rating 4 out of 5]

As someone who has both blown their diet and dramatically declared it over mid-cookie, I felt deeply seen by this book. Connie Bennett delivers what feels like a warm hug and a pep talk—wrapped in real talk, sprinkled with humor, and served with a side of science.

This isn’t your typical “try harder” diet book. I Blew My Diet, Now What? is about coming back to yourself with compassion, not punishment. It’s about recovery, resilience, and the very real emotional journeys that shape our relationship with food. One line that hit especially close to home for me was: “After I lost my mother, I lost myself.” That grief, that sense of disorientation—it’s something I’ve felt too, and seeing it acknowledged so honestly made me feel understood in a way most books like this don’t.

The tone is honest, quirky, and encouraging—like a friend who brings snacks and boundaries. I laughed, I nodded, I might have highlighted half the book. Whether you’re restarting for the 1st or 47th time, this book helps you do it with compassion and clarity.

Thank you to NetGalley, Greenleaf Book Group Press, and author Connie Bennett for the privilege of receiving this ARC in exchange for an honest review. I’ll be recommending it to anyone who’s ever said, “Welp… I blew it,” and needed a better answer than just giving up.

[Nicki · Rating 4 out of 5]

It’s not just a diet book—it’s part self-help, part wellness roadmap, and all about making sustainable, healthy choices. Bennett takes a compassionate approach, sharing relatable anecdotes and clear explanations about why traditional diets often fail and how to reset your mindset and habits for long-term success.

This book is perfect for anyone who’s ever felt discouraged by failed diet attempts. It’s encouraging, fun to read, and packed with practical tips—from kitchen hacks to delicious recipes like the garlicky basil cream sauce and Moroccan cottage pie are standouts I also loved learning about new ingredients like Za’atar.

Whether you’re just starting your health journey or looking for a fresh perspective, I Blew My Diet! Now What? is a must-read. Informative, entertaining, and full of heart—I highly recommend it!

[Em]

Thank you to NetGalley and the publisher for providing me with a digital ARC of "I Blew My Diet… Now What?" by Connie Bennett.

Unfortunately, I’m unable to leave a proper review of this title because the NetGalley Reader app was unreadable. No matter which layout or viewing option I selected, the font remained extremely small on my 14" laptop screen, making it impossible to read. I’ve never encountered this issue with any other NetGalley ARC.

I was genuinely looking forward to this book, and I’m disappointed that technical limitations prevented me from being able to engage with it. I hope future file versions are easier to navigate so readers don’t miss out.

[Shannon Rochester · Rating 2 out of 5]

Thank you to Netgalley and the publisher for my digital copy in exchange for an honest review. and honestly? This one was not for me...I liked the parts about her personal journey but the rest was mostly a bunch of information spewed out like any textbook. When a book feels like something that is mostly references I will lose attention so fast it isn't even funny.

[Kate Henderson · Rating 3 out of 5]

I enjoyed reading this book and liked Connie Bennett's personal story and anecdotes - I could definitely relate to a lot of it!
However, the 21 day plan felt a bit 'shoe-horned in' - I feel that this book was trying to be too many things. Was it a memoir? Was it a diet book? Was it a nutrition recipe book? Was it a non fiction book about the digestive system?

I think I would have enjoyed it better if it had just been Bennett's journey.

[BookBelow · Rating 5 out of 5]

Connie Bennett’s "I Blew My Diet! Now What?" is not just another diet book; it’s an honest, heartfelt, and empowering guide for anyone who’s struggled with weight loss and self-doubt. It resonates deeply with readers because it goes beyond dieting, delving into the emotional, mental, and physical challenges that often accompany such journeys.

As someone who has struggled with the trap of being on a diet and then breaking the diet, I could connect so well and felt encouraged by Connie's words. Her storytelling and applicable advice feel like a warm hug that says: that messing up does not have to be the end-a chance for a new start.

What makes this book different is Connie’s vulnerability and honesty. She candidly talks about her challenges, including dealing with her mother’s illness and death, and how this took her to emotional eating and stress-triggered behaviors. From her own experiences, she reminds us that weight issues are not always about food — those challenges often come from feelings and from life events that have built up around you.

This personal touch makes the book feel less like a lecture and more like a conversation with a friend who truly understands what you’re going through.

Breaking Down the Four Key Parts
Part I: The Problem – We Blew Our Diets!
In this section, Connie normalizes the feeling of failure that comes with breaking a diet. She explores the reasons why so many of us fall off track and encourages readers to view these moments as opportunities to learn and grow rather than as defeats.

Part II: Find Out Your Whys – 21 Reasons You Blew Your Diet
This part is like holding up a mirror to your habits. Connie identifies 21 common reasons behind diet failures, such as “Heartbreak Bingeing,” “Stress Snacking,” and “Celebration Eating.” What’s even better is that she doesn’t stop at the problems—she offers thoughtful, actionable solutions that help you reflect and regain control.

Part III: Take Back Your Power – The Bounce Back Boldly Plan
The heart of the book lies in its 21-day Bounce Back Boldly Plan. This isn’t just about eating better—it’s about rebuilding confidence, creating healthier habits, and fostering self-love. The plan includes FEASTS (Fast, Easy, Awesome, Simple, Tested Strategies), which are practical and manageable steps that can fit into any lifestyle.

Part IV: What to Eat – The Bounce Back Diet
The final section focuses on what to eat to get back on track. Connie provides an approachable and balanced diet plan with simple yet effective tips for sustainable weight loss. It’s a refreshing approach that encourages healthy eating without making you feel deprived.

One of my favorite aspects of the book is how it addresses emotional and mental health alongside physical well-being. The chapter on “Heartbreak Bingeing” particularly struck a chord with me. Connie doesn’t shy away from discussing how grief, stress, and life’s ups and downs affect our eating habits, and her compassionate tone makes you feel understood.

"I Blew My Diet! Now What?" is more than a diet book; it’s a life guide for anyone who wants to turn their setbacks into comebacks. Connie Bennett’s heartfelt storytelling and practical solutions make this book both inspiring and actionable.

If you’ve ever felt defeated after breaking a diet and wondered how to move forward, this book will be your supportive companion. It teaches you to embrace your imperfections, bounce back with confidence, and pursue a healthier, more balanced life.

This isn’t just a book—it’s a lifeline for anyone ready to reclaim their power and start afresh.

[Reader Views · Rating 5 out of 5]

Food – objectively, it’s necessary for survival, but subjectively, general thoughts about it likely depend on the time of day, current situation, who you’re around, etc. It is a diverse word that can stand for a variety of things but acts as a “Catch-22” – it can provide nutrition, strength, and sustenance but also cause weight gain, physical and mental problems, and, in some cases, an early death.

Food and eating are mental, physical, and emotional, with society’s views and opinions drastically changing over the centuries since time began. In our modern era, we have discovered that “healthy” is best, with people having varying ways to get there (i.e., Keto, Paleo, Atkins, Mediterranean, plant-based, vegetarian, vegan, etc.), all including the word “diet.”

Connie Bennett – wearer of many hats in the health field and codebreaker of the non-healthy temptations, shares personal and professional advice in her third book, “I Blew My Diet! Now What?: The Easy, Proven 21-Day Plan to Drop Pounds & Bounce Back Boldly.” It’s appropriate for an audience of dieters who feel defeated – maybe after Holiday eating, succumbing to cravings, or any of the many reasons she provides that result in a broken diet and the development of negative thoughts and feelings. Bennett shares her story, proving she has lived through what she preaches about ways to get back on track to overcome obesity and be your best self.

The presented information has its foundation in scientific research and studies mixed with personal reflection and an understanding of people. Bennett includes twenty-one reasons, or possible excuses, why you “blew your diet,” going in-depth into the reasoning and motivation behind the actions. She doesn’t leave the reader helpless but includes doable ways of digging yourself out of the continuously deeper hole caused by overeating and poor self-reflection in physical, mental, and spiritual ways.

In the third and fourth parts of the book, she details and promotes her Bounce Back Boldly Plan, spanning over three quick weeks with information about foods and action steps toward eating and being the best version of yourself. Partnering with professional holistic chefs Lizette and Geoff Marx with Bounce Back recipes, the categories they provide are inclusive (i.e., beverages, salads, soups, bread, etc.), containing natural ingredients to assist your mind, body, and soul by strengthening, nourishing, and empowering. With most foods consisting of processed ingredients due to cost and convenience, altering priorities and using non-processed foods and ingredients may be foreign to some readers, and homework on what and where to find them will be necessary.

In addition to discussing health and its benefits, Bennett emphasizes the importance of self-acceptance, love, forgiveness, and understanding, making her book positive and uplifting, offering readers the encouragement they need and crave. The information presented is well-researched and professional, making sense and doable for the average reader to incorporate into their daily lives. The material is valuable for readers on a diet and anyone interested in abundant knowledge to enhance their well-being, health, and possibly life span.

[Angela Owen · Rating 4 out of 5]

I started reading this book while shamefully eating a family size bag of crisps . However when I finished the book I felt like I had a much better insight into my eating habits and how to prevent quite a lot of them.

I found this book really interesting and easy to read due to the great layout. I loved the meal plans and recipes and will definitely be trying lots of these.

Thanks to NetGalley, Connie Bennett and Greenleaf Book Group Press for an advance copy in exchange for an honest and unbiased review.

[Scuffed Granny · Rating 5 out of 5]

Have you ever started a book and thought, "This is me!" It doesn't matter what it is, whether fiction or non-fiction but for whatever reason, it is like a mirror is being held up to you and who you are? That is how I felt on reading Connie Bennett's candid and helpful book.

Connie has had her own battle with weight loss and inevitably weight gain and she starts the book by detailing her experience honestly and openly, even admitting to being a hypocrite. For me, the admission immediately made me feel like I was being guided by a safe pair of hands with someone I can trust, who is going to lead and cajole and help and if there's anything that a reader needs in a book of this type, it's the knowledge that it is going to help them somehow and that that help is coming from an open and giving place.

The book is incredibly easy to read and full of information which Bennett has found through her own research and gathered here to provide a framework of support to enable success. She cites source after source after source, reinforcing her ideas. She has motivational phrases as well as quotes from other health proponents which consolidate the message of the book; it is not densely written as Bennett's style of writing is convivial and what adds to its appeal is that the content is attractively packaged with highlighted text boxes containing summary notes alongside humorous light-hearted cartoons.

One of the things that I also liked about it is it's not judgemental and as I read it, I felt like someone was really offering me good advice to help me reach my best self and to believe that I can do it. In addition, Bennett's book provides the tools to analyse, first of all, and to pinpoint the reasons for overeating before providing, through a step-by-step plan, the path to kicking bad habits and taking control of your life again. Recipes and even shopping lists are provided to make this transformation as easy as possible, admittedly for a US audience.

I've done diet books before but the accessibility and the do-ability of Connie Bennett's has instilled in me a sense of optimism for my future health that I have not felt in a long time.

Would highly recommend.

[Lena · Rating 4 out of 5]

Gave me good insight in to why I eat the way I do and practical tips on how to curve some unhealthy habits of mine to become a healthier version of myself.

Layout of the book was well organized and this would be great for those who are even starting to get back into their reading journey. Great meal plans and recipes included that I will definitely use in the near future!

Thank you to NetGallery and Connie for the chance to read this book!

[Rodrigo J · Rating 5 out of 5]

Care without judgment

While I was reading this book, I felt as if I were listening to a friend who truly understands how hard it is to fall into bad habits and try to start over. I appreciated that the author does not judge, but instead speaks with honesty and from her own personal experience. I felt supported on every page, especially when she explained why we sometimes eat out of anxiety or sadness. The 21-day plan does not feel forced; rather, it gently guides you step by step to help you regain control without guilt. I was also drawn to the way she combines healthy habits with emotional care. What stayed with me the most from this book was the idea that it is okay to make mistakes, as long as you are willing to get back up again. It gave me hope and real tools to move forward.

[Kiran K Adharapuram · Rating 5 out of 5]

Connie Bennett, a former sugar-and-carbs-addicted journalist known for her book "Sugar Shock!" and "Beyond Sugar Shock," is here with her next release, "I Blew My Diet! Now What?", a savior’s guide for those who have eaten poorly after challenging times or life transitions. Through this book, Connie offers a provocative roadmap for every individual who has struggled with dieting and feels defeated after breaking their diet. Rather than just a guide, it’s a bounce-back brochure, drawing from her own experiences to help readers compassionately regain control.

As the title suggests, this is a curative 21-day plan designed to help shed a few kilograms while enhancing your mindset about food and weight loss. The book is a carefully crafted buildout of four systematized sections aimed at reinforcing the habit of reclaiming your diet. Throughout the read, Connie blends nutritional advice with mental and emotional strategies, emphasizing that "weight loss is not just about what you eat but also about how you think and feel." Unlike other diet books, Connie's work stands out as unique and different, offering dietary advice infused with compassion and empathy. Shoutout to her writing style, I'm truly impressed with Connie's narrative approach and vocabulary.

To confess, I myself am a big victim of the Junkies’, Sugar’s, and Carb-rich foods who constantly crib about not making efforts to transform dietary habits. Connie, however, provides a guilt-free catalogue, and I am personally motivated by the positivity this book offers me. Focusing on a healthier outlook on dieting by emphasizing small, manageable steps rather than extreme measures is the crux of this book. I would rather call this book a staunch and impelling partner who keeps a tab on my diet transformatory checklist.

Almost all the listed twenty-one treasure trove factors that lead to overeating are thoroughly relatable to every individual on the planet, and the respective remedies are genuine rescuers towards structured weight loss and wellness preparedness. I am truly motivated to start inculcating the FEASTS approach and to let nature nurture, whether indoors or outdoors. Look out for Connie's tidbits, minuscule inspiring tales, and motivational tabloids throughout. Special mention to all the relatable illustrations that enhance the reading experience and keep readers hooked till the end.

Overall, a valuable resource for those frustrated with dieting failures, offering a compassionate, structured, and realistic approach to weight loss and wellness. Connie Bennett's experience and positive message resonate with readers looking to make meaningful changes without guilt or despair, making this book a supportive guide for anyone ready to start fresh and regain their health.

[Guy Wheatley · Rating 3 out of 5]

This one is hard to review. There are things I loved about it, but also thing I really didn’t like. I want to start with what I see as its weaknesses so that I can end on the positives.

The first and very serious failing is the formatting of the Kindle edition. I used both my laptop and my phone. I could not find settings on either device where I could easily read the book. I couldn’t enlarge the text without changing my screen settings. (I spent 15 years as the head of an IT dept. so save the self-righteous “Oh if you just don’t know how.)
It was technically a pain in the rump to read this book.
The second problem I had was personal, and may not bother a large number of readers. It felt very “New Age” to me. There was a lot of time spent on meditation and similar techniques, such as self touching, humming and singing, and visualization.
Finally, the end of the book recommends many specific products, books, and services. I’d feel much better if I knew for certain that she received no financial renumeration for those endorsements.

Now for the good.
Bennett stresses dedication and attitude. I can’t imagine any successful person in the history of the world who would disagree with her. Further, she actually gives excellent advice on how to achieve this. She gives the reader effective tools to overcome setbacks.
She explains the technology of foods and food production. More importantly how that production changes the nutritional value of the food we eat. For example: she goes into to great detail on artificial sweeteners, explaining which ones actually help, and which ones are harmful. She explains why and how they are harmful rather than give us simple assertions of dubious reliability.
And despite my concerns about her “endorsement” of certain products, she does give advice on specific foods and products to use. She also gives the reader useful resources to acquire those items. If you decide to follow her suggestions, she gives you the resources to do so.
Let me end this by saying that anybody who follows her advice and recipes WILL lose weight and be in better physical condition. But at the end of the day that simply boils down to exercise more and eat right. DUH!!
The real question about the book is, did it offer the reader a path to follow that we all know is right, but is somehow hard to stay with?
For many readers, the answer will be yes. I suspect there are, or will be, many more healthy people in the world as a result of this book.

[Literary Reviewer · Rating 5 out of 5]

I Blew My Diet! Now What? serves as a comprehensive guide for readers looking to understand the mechanics of dieting and embark on a sustainable healthy eating journey. Connie Bennett achieves this by blending research-based insights, relatable anecdotes, and practical strategies to demystify the challenges of maintaining a nutritious diet and highlight pathways to success.

Bennett opens the book with a direct and personable address to the reader, establishing an inviting tone that sets the stage for an engaging and approachable experience. She begins by recounting her own struggles with dieting, offering a candid and heartfelt narrative. This vulnerability not only humanizes her as an expert but also builds a bridge of understanding with readers who may see reflections of their own challenges in her story.

One of the standout qualities of this book is its empathetic perspective. Despite her expertise, Bennett shares her personal journey with refreshing honesty, creating a sense of authenticity that resonates throughout the text. Her story serves as a foundation for her encouragement, making her guidance feel both attainable and genuine.

The book is rich with factual information about food, dissecting which choices nourish and which hinder a healthy lifestyle. A particularly useful section delves into different types of carbohydrates, equipping readers with the tools to make informed decisions about their diet. Bennett doesn’t stop at theory. The book concludes with a practical, three-week guide that introduces a new actionable tip each day. This incremental approach ensures that readers can adopt healthier habits without feeling overwhelmed, making the journey to better eating both manageable and motivating.

I Blew My Diet! Now What? is an invaluable resource for anyone seeking to improve their diet or deepen their understanding of nutrition. Bennett’s warm and non-judgmental tone, combined with her wealth of knowledge, makes for a compelling read that informs, inspires, and empowers. Highly recommended for those ready to take meaningful steps toward a healthier lifestyle.

[Swapna Peri ( Book Reviews Cafe ) · Rating 5 out of 5]

Connie Bennett's book, "I Blew My Diet! Now What?" serves as a comprehensive guide for individuals struggling with weight loss challenges, particularly those who have faced setbacks in their dieting journeys. Connie shares her personal experiences with weight gain following her mother's death and her diagnosis of insulin resistance, illustrating her relatable struggles with food cravings. She emphasizes that her cravings were not for carbs but rather for emotional support, a theme that resonates throughout her writing.

The book synthesizes scientific insights on overeating and practical strategies for overcoming diet failures, using engaging language and terminology, such as “carbage” for unhealthy carbs. The structure of the text is accessible, featuring numerous subheadings, inspirational quotes, and lighter side content, all complemented by humorous illustrations by Isabella Bannerman. It also includes a 21-day meal plan with recipes, helping readers to proactively implement healthier habits.

Connie's approach is both honest and supportive—she acknowledges her own flaws while providing evidence-based advice to guide readers toward successful weight management. The book is designed for those who have faced repeated dieting failures, offering a blend of motivational elements, practical tools, and light-hearted anecdotes that enhance its appeal. Recipes such as garlicky basil cream sauce and Moroccan cottage pie, along with helpful cooking tips and storage advice, contribute to its practicality.

The writing is friendly and accessible, devoid of judgment, empowering readers to take control of their health journeys. It reassures them of their potential for change, fostering a sense of optimism and hope. Overall, Connie Bennett's work stands out as a valuable resource, merging the realms of diet guidance and health promotion, making it a recommendable read for anyone seeking to improve their relationship with food and achieve sustainable weight loss.

[Author Insights · Rating 5 out of 5]

I Blew My Diet! Now What? by Connie Bennett is exactly the book you want in your hands when life knocks you off track—and keeps kicking. This isn’t a preachy diet book or a guilt-driven reset. It’s honest, compassionate, science-backed, and deeply human. Connie shares her own painful setback after years of healthy living, and that vulnerability instantly makes you feel seen instead of judged. 💛

What stood out most for me is how this book goes beyond food. Yes, you’ll learn why diets fail (the 21 reasons were eye-opening), but more importantly, you learn how emotions, grief, stress, and shame quietly sabotage our best intentions. The FEASTS strategies are practical and doable, and the KetoMod food guidance feels realistic rather than restrictive. I also loved the focus on oxytocin and nervous-system healing—something most health books completely ignore. 🧠✨

Reading this during the National Bounce Back Month felt especially powerful. This book perfectly embodies the idea that falling down doesn’t mean failure—it means you’re human. Connie teaches you how to bounce back with kindness, clarity, and confidence instead of punishment. The tone is encouraging, the cartoons add warmth and humor, and the message is clear: progress comes from self-compassion, not self-criticism.

If you’ve ever blown a diet, lost momentum, or felt ashamed for “messing up,” this book will help you reset your mindset and reclaim your power. It’s not just about weight—it’s about healing, resilience, and starting again without fear. 🌱💪📘

[Sunita Dharaviya · Rating 5 out of 5]

Dieting isn't the problem, mindset is

I'm blown away by Connie Bennett's "I Blew My Diet! Now What?" - a game-changer for anyone who's ever struggled with weight loss and felt stuck in guilt. Bennett's compassionate approach is refreshing, blending her personal struggles with sugar addiction and science-backed insights on emotional triggers. The 21-day FEASTS plan is straightforward and actionable, addressing both mind and body, and helping readers rebuild healthy habits without shame. I love how it emphasizes self-compassion, mindset shifts, and practical tools like the Hug-Hum-Rock process to curb cravings and boost oxytocin.

What sets this book apart is its focus on healing your relationship with food, calming your mind, and bouncing back with confidence. The cartoons add a light, humorous touch, making heavy topics more relatable. Bennett's approach is not just about dropping pounds; it's about sustainable change. The book is divided into four parts, covering the problem, reasons, plan, and healthy eating. I've tried a few recipes, and they worked wonders for me - I even gained a few healthy kilos!

If you're seeking motivation to overcome setbacks, understand overeating's roots, and gain practical strategies, this book is a must-read. Connie Bennett has done an excellent job in sharing her personal experience, making this book relatable and actionable. It's not just a diet book; it's a guide to transforming your life.

[Arun · Rating 5 out of 5]

📚 A Kinder Conversation About Food.

This book doesn’t begin with discipline. It begins with a confession.
And that already makes it feel different.

I Blew My Diet! Now What? does not judge you or expect you to be perfect. Instead, it supports you at the moment when most diet books give up, after you slip, feel guilty, and think “I failed again.” This makes the book feel kind, understanding, and more human than most diet guides.

What stands out is the tone. The author doesn’t write like someone who has it all figured out. She writes like someone who has been there confused, frustrated, and tired of starting over. The focus is less on control and more on repair. Less on willpower, more on understanding why food becomes emotional territory in the first place.

The book gives a strong and clear message that falling off track is not failure, it’s clue. It is a clue to redirect and refine your path to reach your destination. The book gently shifts the question from “What did I do wrong?” to “What do I actually need right now?” That shift feels subtle, but it’s powerful.

This isn’t a book for people chasing quick results. It’s for people who are exhausted by extremes and quietly looking for kindness toward food, and toward themselves.

Overall, the book is like a personal honest guide that directs and redirects you to reach your health goal. It clearly bursts out myths and help you understand your body, your diet and the needful changes in a better way.

[Rashmi · Rating 5 out of 5]

Title: I Blew My Diet! Now What?: The Easy, Proven 21-Day Plan to Drop Pounds & Bounce Back Boldly

Author: Connie Bennett

Genre: fitness/health

Rating: 9.7/10


As titled, the book is an easy, practical and foolproof plan to lose weight and become healthy. Not only physically but also mentally. The author's own transformation from carb addict to an empowered author is extremely impactful for the reader. Her experiences, stories, and less make it more interesting and relatable.


The book is full of information that we need to know and review from time to time. Sometimes we lose focus on our health and this book is a good reminder of all kinds of stuffs we can do to be our best. It gives the reader effective tools to overcome setbacks, explains the technology of foods and food production. More importantly how that production changes the nutritional value of the food we consume, which is really an eye opener.

The book offers possible strategies to use that not only will help you lose weight but will help you to stay focused on the diet, drop pounds fast, and feel good in the process. I really like the strategies that explain how to help yourself feel good without all the comfort foods we are used to.

It is an exemplary resource for individuals who want to lose weight and stay active. It is a must-read for regaining confidence after facing a hard time.

[Katie · Rating 5 out of 5]

I Blew My Diet! Now What? is a powerful, practical, and compassionate guide for anyone who has struggled with mindless eating, emotional triggers, or dietary setbacks. Connie Bennett combines personal experience with science based strategies, offering readers not just a plan to shed pounds but also tools to reclaim emotional balance and self confidence.

What sets this book apart is Bennett’s honesty and relatability. She shares her own experience of regaining 21 pounds during a difficult year, turning personal failure into a springboard for research, reflection, and empowerment. Her FEASTS system (Fast, Easy, Awesome, Simple, Tested Strategies) provides actionable steps to take back control, while her Hum Hug Rock Relief Process addresses emotional triggers and self compassion.

In addition to her practical guidance, Bennett’s playful cartoons by Isabella Bannerman make the book approachable and engaging, reinforcing key points while keeping the tone supportive and encouraging. This combination of science, storytelling, and humor makes the book accessible to anyone seeking to break cycles of guilt and regain momentum in their wellness journey.

I Blew My Diet! Now What? is ideal for readers who want a structured yet flexible approach to nutrition, emotional resilience, and long term healthy habits, helping them transform setbacks into stepping stones for lasting change.

[Silent Night · Rating 5 out of 5]

This book felt like a compassionate conversation rather than a lecture and that’s exactly what makes it powerful. author doesn't pretend to be perfect. She shows up as someone who has fallen, felt ashamed, and chosen to rise again. Knowing her personal journey how grief, loss, and emotional pain led her back to old habits made this book deeply relatable and human.

What truly impressed me is how the author combines science with kindness. Instead of blaming willpower, she explores why we overeat, what triggers emotional bingeing, and how we can heal both our bodies and hearts at the same time. The 21 Reasons You Blew Your Diet are eye-opening, and the FEASTS strategies feel practical, realistic, and doable especially for people who are tired of extreme rules.

I also loved the focus on emotional healing boosting oxytocin, calming the nervous system, and letting go of shame. The book gently reminds us that weight loss doesn’t begin with punishment, but with self-compassion. Add to that the fun cartoons, simple meal ideas, and step-by-step tools, and you get a book that empowers rather than overwhelms.

This isn’t just about food it’s about forgiveness, resilience and reclaiming control without guilt.

[Diptomay · Rating 5 out of 5]

I picked up I Blew My Diet! Now What? during a phase when I was frustrated with myself for slipping back into unhealthy eating habits. What surprised me was how comforting this book felt. Instead of lecturing or blaming, Connie Bennett speaks like someone who has truly been there. Her honesty about gaining weight during a painful period of grief made the book instantly relatable and real.

What really worked for me was how she explores why diets fall apart. She doesn’t reduce everything to self-control. Instead, she talks about emotions, stress, hormones, and life events that quietly undo our best intentions. The section on the “21 Reasons You Blew Your Diet” helped me recognize patterns I’d never consciously noticed before.

The FEASTS strategies are practical and not overwhelming—you can actually apply them without turning your life upside down. I also appreciated the flexible KetoMod approach, which focuses on balance rather than restriction. Even the emotional tools felt grounded and useful.

This book doesn’t make you feel guilty for slipping. It helps you reset with clarity, compassion, and confidence.

[Jharna · Rating 5 out of 5]

This book stands out because it explains weight regain in a way that actually makes sense. Connie Bennett doesn’t just tell you to “eat better”—she explains how stress, blood sugar crashes, and emotional overwhelm can hijack your brain. The science is clearly explained without feeling heavy or technical, which made it easy to stay engaged.

One of my favorite parts was how she reframes setbacks. Instead of treating them like failures, she encourages you to see them as information. That simple shift completely changed how I thought about my own eating habits. The FEASTS strategies feel realistic, especially for people with busy lives who don’t want another complicated system to follow.

I was also pleasantly surprised by the focus on emotional regulation. The Hum-Hug-Rock Relief Process sounded odd at first, but it’s backed by science and genuinely helpful for calming stress-driven cravings. The light humor and cartoons add warmth and keep the tone friendly rather than preachy.

This isn’t a crash-diet book. It’s a thoughtful, supportive guide that helps you understand yourself better—and that’s what makes it work.

[Amreen Shaikh · Rating 5 out of 5]

This book provides a practical 21-day plan to recover from diet setbacks, incorporating science-backed strategies. The book is written with the author's personal experience of overcoming sugar addiction and weight gain after a family loss. It helps us identify triggers and rebuild healthy habits without shame.

The author shares her story of gaining 21 pounds post-tragedy, fueling seven years of research into overeating causes. We gain tools to drop pounds while healing emotionally and physically.

✓ It helps us to identify 21 reasons for diet failures, like stress snacking or heartbreak bingeing, with actionable solutions.
✓ Introduces FEASTS (Fast, Easy, Awesome, Simple, Tested Strategies) for blood-sugar-balanced KetoMod meals.
✓ Includes the Hug-Hum-Rock Relief Process to boost oxytocin and reduce cravings.

Part 1 - addresses the emotional side of diet blows, framing them as growth opportunities.
Part 2 - explores the 21 "whys" with reflection exercises.
Later sections deliver the 21-day plan, recipes, and mindset shifts for long-term success.

[Richa · Rating 5 out of 5]

As a reader, this book felt like a heartfelt conversation rather than a lecture. Knowing it won major health awards made me curious, but Connie Bennett’s honesty about grief, shame, and regaining weight truly hooked me. Her vulnerability felt comforting and real.

What resonated most was how clearly the book explains why diets fall apart. As someone who’s blamed myself for setbacks, reading about emotional triggers and the 21 reasons we overeat felt validating. It replaced guilt with understanding and self-compassion.

The practical tools stood out. The FEASTS strategies, KetoMod meal ideas, and science-backed tips felt realistic for everyday life, not overwhelming. I appreciated that the focus wasn’t just weight loss, but calming the mind and healing emotionally.

By the end, I felt encouraged and lighter emotionally. The playful cartoons added warmth, and the overall message helped me shift from shame to hope. This book made me feel supported, empowered, and ready to try again with kindness.

[Naman Gupta · Rating 5 out of 5]

This book is only what you need if you are on your weight loss journey. This is the Author's year of experience in the field, backed by medical research and studies of various doctors and scientists.

What makes this more Special is that instead of just talking about things in theory, the Author has really taken it to the next level of practical implementation. She started with sharing her experience, then giving a solid understanding of the reasons to the readers.

She shared practical yet science-based techniques to train yourself psychologically to shed excess weight.

And the Best Part of the Book? She has shared so many healthy food recipes that you can cook and stay on a healthy diet. She has shared the Shopping lists and meal plans, making the work so much easier. All you need to do is follow the plan, get the groceries and cook yourself a healthy meal.

This is such a big thing, eliminating the biggest worry about what to eat while on a weight loss journey.

Totally amazing

[Unboxing Perspectives · Rating 5 out of 5]

I found this Book at the right time. With so much office workload & Family events around the corner, and with so much stress, I was finding comfort in food. Eating Highly Processed food and, of course, surviving on high-carb Sugar products was making me gain a lot of weight. Although I was trying hard to adopt a healthy diet, I couldn't follow it with discipline.

So, when I found the book and started reading it, it felt like the author was narrating my story alone. So I was hooked to the book with the hope that it might help me manage my diet also. And I'm so glad I continued reading it.

This book helped me understand why I'm craving junk foods so much, which is making me lethargic and making me gain weight. So I thought to give the methods in the book a try, and they actually work.
I'm more conscious about what I'm eating and following a healthy diet.

This book is so good. You can give it a try if you're struggling like me to keep your cravings at bay and follow a healthy diet.