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The Boring Diet: Weight Loss Without Hunger, A Path to Healthy Food and Clean Eating
What if it were possible to lose body fat without hunger?Based on the latest research into the how and why of the obesity crisis, The Boring Diet shares a practical plan, accidentally discovered by the author, to lose excess weight, preserve lean body mass, and get control over your hunger.In this exciting and groundbreaking book you’ll most diet plans work – for a while – but then stall out.Why low carb and keto are “half right” and why our body’s particular pleasure response to food, not insulin particularly, is the more effective cause of obesity.How a groundbreaking approach to alcohol and drug therapy can be applied to the problem of addictive food.The biochemistry of food addiction, written in easy-to-understand language.How two studies involving a mystery “goop” and rats eating supermarket food provide clues to the causes of obesity.Why hunger is a relative concept, and how your body uses it to trick you into eating junk food.How to attack hunger from two directions by making your food environment less interesting – boring! – and providing healthy alternatives.The foods you absolutely must eliminate from your environment if you are to have any hope of success.Why low carb diets work, if followed, but also why they almost always eventually fail.How Hollywood stars routinely gain and lose weight for movie roles.The “BCAT” method for silencing your nagging hunger.What a drug with a miraculous ability to cure alcoholism – if the right procedure is followed – can teach us about combatting food addiction.A simple sample meal plan that applies all of the principles of the book.Why The Boring Diet is a simple, but not easy, way to retrain your brain’s relationship to food.Why you should weigh yourself daily.How following The Boring Diet imperfectly can still produce great results.The purpose of exercise and why it’s important for physical and mental health but has almost no impact on weight loss.Why the “Valley of Fat Loss” makes it so difficult to stick with a weight loss effort to achieve true fitness.Why people who are already at a healthy weight need to implement the principles of The Boring Diet to ensure continued fitness in our “obesogenic” society.The Boring Diet should be read by everyone who struggles with excess weight. Utilizing the latest concepts in biochemistry, neuroscience, addiction science, and how these were applied in the author’s personal journey to maintain weight loss over more than a decade, The Boring Diet is a short, concise, easy-to-read solution. In the author’s “I don’t recommend taking my advice blindly, but testing it for yourself. I’m not a doctor, just an independent, analytical thinker. I have had some success in business, which helps me sort through complex information amid uncertainty to develop practical plans of action. The doctors don’t seem to have the answers either, given the obesity epidemic. I hope what I say makes sense and is useful to you, but test it for yourself, take what’s useful, and discard the rest.”
97 pages, Kindle Edition
Published January 16, 2020
293 people are currently reading
35 people want to read
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Displaying 1 - 19 of 19 reviews
May 16, 2021
His approach to diet makes sense
Unfortunately not many will like this approach to dieting but I can see how it would work. When I first became plant based my diet was super limited because I had limited access to vegan ready made foods and wasn’t sure what all was vegan. Weight flew off me. Unfortunately once my knowledge of vegan meals grew and vegan foods became more accessible the weight came back with a vengeance. I’m no longer plant based but it’s been very hard to lose weight and I think it does have a lot to do with my being addicted to sugar and carbs and spoiled for choice.
Unfortunately not many will like this approach to dieting but I can see how it would work. When I first became plant based my diet was super limited because I had limited access to vegan ready made foods and wasn’t sure what all was vegan. Weight flew off me. Unfortunately once my knowledge of vegan meals grew and vegan foods became more accessible the weight came back with a vengeance. I’m no longer plant based but it’s been very hard to lose weight and I think it does have a lot to do with my being addicted to sugar and carbs and spoiled for choice.
December 19, 2022
Concise and highly relevant. Tom's guidance rings true--food should be fuel, not a constant source of pleasure. I give four stars just because I think he could have tackled eating out and provided more options for people who are allergic to dairy.
December 3, 2022
solid book
While I do not agree with every single thing in the book, it has a lot of really good points and principles. It is not extreme, and the author is not consumed with selling an image or making the system sound exotic just for the sake sounding like the latest and greatest diet. I do recommend reading this book. In my opinion, it is better than most of the diet culture books out there. Lots of practical advice.
While I do not agree with every single thing in the book, it has a lot of really good points and principles. It is not extreme, and the author is not consumed with selling an image or making the system sound exotic just for the sake sounding like the latest and greatest diet. I do recommend reading this book. In my opinion, it is better than most of the diet culture books out there. Lots of practical advice.
October 16, 2022
Good practical advice
As a serial dieter, tired of the next latest hype on how to lose weight, I read this book thinking that it was different, and it was. No hype, no extremes, just good advice to get to a normal weight. I appreciate the author's down-to-earth writing, I felt like he was talking to me. I will try to follow his advice as I've tried everything else and this way of eating seems very logical and sustainable (not what many other diets can deliver on). Maybe The Boring Diet just might be the answer to getting down to a healthy weight and avoiding our culture's many diet-related diseases. Thank you.
As a serial dieter, tired of the next latest hype on how to lose weight, I read this book thinking that it was different, and it was. No hype, no extremes, just good advice to get to a normal weight. I appreciate the author's down-to-earth writing, I felt like he was talking to me. I will try to follow his advice as I've tried everything else and this way of eating seems very logical and sustainable (not what many other diets can deliver on). Maybe The Boring Diet just might be the answer to getting down to a healthy weight and avoiding our culture's many diet-related diseases. Thank you.
April 5, 2022
A Must Read for Everyone
It will make you rethink your hunger. We’re all fat. Most are also unhealthy. The answer is, stop wanting to eat… but how? The Boring Diet. No one has an excuse, not even me. Junk food is expensive. The Boring Diet can be cheap-eggs and yogurt for breakfast, a frozen lunch, a protein shake, a sensible dinner, and snacks, all from a preset list. Besides, if food is your idol, you’re missing out on life.
It will make you rethink your hunger. We’re all fat. Most are also unhealthy. The answer is, stop wanting to eat… but how? The Boring Diet. No one has an excuse, not even me. Junk food is expensive. The Boring Diet can be cheap-eggs and yogurt for breakfast, a frozen lunch, a protein shake, a sensible dinner, and snacks, all from a preset list. Besides, if food is your idol, you’re missing out on life.
June 27, 2025
The food we eat in America tastes too good, which causes us to lose control and overeat.
This is obvious, but very few authors point this out. Instead, they write books demonizing a particular macro-nutrient, ingredient, etc., without addressing the root cause of why we eat too much to maintain a healthy weight.
Tom Armstrong addresses the root cause of the obesity epidemic and provides a simple—albeit not easy—way to address it. I highly recommend this book to the average American reader—who, as the data shows, is probably overweight and/or dealing with some sort of metabolic dysfunction.
This is obvious, but very few authors point this out. Instead, they write books demonizing a particular macro-nutrient, ingredient, etc., without addressing the root cause of why we eat too much to maintain a healthy weight.
Tom Armstrong addresses the root cause of the obesity epidemic and provides a simple—albeit not easy—way to address it. I highly recommend this book to the average American reader—who, as the data shows, is probably overweight and/or dealing with some sort of metabolic dysfunction.
March 20, 2023
makes total sense
Gave some great advice and has motivated me to do something simple that I’m sure will work. The resources in the book are very helpful and the approach presented will simplify my life and give me more time to do the things I want to do while also helping me lose weight.
Gave some great advice and has motivated me to do something simple that I’m sure will work. The resources in the book are very helpful and the approach presented will simplify my life and give me more time to do the things I want to do while also helping me lose weight.
April 12, 2022
Very Practical
I love the simplicity of this book. The author made very good points about today’s modern food being so addictive. I’m going to be using the meal plan in this book to restart my weight loss!
I love the simplicity of this book. The author made very good points about today’s modern food being so addictive. I’m going to be using the meal plan in this book to restart my weight loss!
October 30, 2022
Simple diet
Simple but not easy. Must be very diligent, at least in the beginning.
I'm hoping that as time goes on, it will get easier, and there will be no weight gain despite following the diet.
Will update ( if I can) as the testing continues.
Simple but not easy. Must be very diligent, at least in the beginning.
I'm hoping that as time goes on, it will get easier, and there will be no weight gain despite following the diet.
Will update ( if I can) as the testing continues.
January 19, 2023
short and helpful
This book is short and to the point and very helpful. I would recommend it to anyone who is overweight and wants to get back to their ideal size without being hungry. Good for food addicts, too.
This book is short and to the point and very helpful. I would recommend it to anyone who is overweight and wants to get back to their ideal size without being hungry. Good for food addicts, too.
February 1, 2023
One day at a time
Finally stripped of hyperbole, seeing the
struggle from the perspective of a fellow traveler in the over snacking world, I can follow this. Bare bones. No lies and no guilt needed. Thank you sir, for a way through the Valley of Eating.
Finally stripped of hyperbole, seeing the
struggle from the perspective of a fellow traveler in the over snacking world, I can follow this. Bare bones. No lies and no guilt needed. Thank you sir, for a way through the Valley of Eating.
March 14, 2023
Very Sensible Diet Information
I like the simplicity of the diet. I have lost weight on this diet. Mr. Armstrong delivers solid information and comes across as a very humble, common sense guy. I have never reviewed a book before, but this one was worth it. Highly recommend.
I like the simplicity of the diet. I have lost weight on this diet. Mr. Armstrong delivers solid information and comes across as a very humble, common sense guy. I have never reviewed a book before, but this one was worth it. Highly recommend.
June 16, 2023
Not good for long term
This seems like a very difficult diet to adhere to especially if one has even a modicum of a social life. Perhaps it will work for monks or those into self punishment.
This seems like a very difficult diet to adhere to especially if one has even a modicum of a social life. Perhaps it will work for monks or those into self punishment.
January 25, 2025
Boring yet effective
Sometimes you just need someone to put it as it is and not sugar coat it. I have struggled with obesity and food addiction my entire life. The formula in this book makes sense. I look forward to trying this out and having the sam results!
Sometimes you just need someone to put it as it is and not sugar coat it. I have struggled with obesity and food addiction my entire life. The formula in this book makes sense. I look forward to trying this out and having the sam results!
July 25, 2021
Straight up
No fluff, just good advice. It is about accepting responsibility for our animalistic desires - the ones that have made us human, and fat.
No fluff, just good advice. It is about accepting responsibility for our animalistic desires - the ones that have made us human, and fat.
July 2, 2022
Informative
This book made me think. It was straightforward and I preferred it that way. A worthwhile read. I learned a few new things.
This book made me think. It was straightforward and I preferred it that way. A worthwhile read. I learned a few new things.
December 30, 2022
Simple Truth
Get real with yourself and read this book! Then get back to basics and quit being a statistic…
These are my plans for 2023 after reading this book.
Get real with yourself and read this book! Then get back to basics and quit being a statistic…
These are my plans for 2023 after reading this book.
February 12, 2023
Worthwhile and easily understood
I’m not a junk food eater but enjoy my sweets and snacks too much. I’m going go give it a go.
I’m not a junk food eater but enjoy my sweets and snacks too much. I’m going go give it a go.
March 23, 2023
No science just fluff
Don't eat junk food and ignore your hunger. That's the book in a nut shell. Oh and eat low carb. Glad the book was free
Don't eat junk food and ignore your hunger. That's the book in a nut shell. Oh and eat low carb. Glad the book was free
Displaying 1 - 19 of 19 reviews