Good Food, Bad Diet: The Habits You Need to Ditch Diet Culture, Lose Weight, and Fix Your Relationship with Food Forever

by Abby Langer

In this science-based book, registered dietitian Abby Langer tackles head-on the negative effects of diet culture and offers advice to help you enjoy food and lose weight without guilt or shame.

There are so many diets out there, but what if you want to eat well and lose weight without dieting, counting, or restricting? What if you want to love your body, not punish it? Registered dietitian Abby Langer is here to help.

In her first-ever book, Abby takes on our obsession with being thin and the diets that are sucking the life, sometimes literally, out of us. For the past twenty years, she has worked with clients from all walks of life to free them from restrictive diets and help them heal their relationship with food. Because all food is good for us—yes, even carbs and fats. All diets are bad.

Diets are like Band-Aids for what’s really bothering Although we might lose weight, they prey on our insecurities, rob us of time and money, and often leave us with the same negative views of food and our bodies that we’ve always had. When the weight comes back, we still haven’t solved the real issues behind our eating habits—our “why.”

This book is different. Chapter by chapter, Abby helps readers uncover the “why” behind their desire to lose weight and their relationship with food, and make lasting, meaningful change to the way they see food, nutrition, themselves, and the world around them. In this book, you’ll learn how guilt and shame affect your food choices, how fullness and satisfaction aren’t the same feeling, why it’s important to quiet your “diet voice” and enjoy food, and what the best way to eat is according to science.

Empowering, inclusive, smart, and a must-have, Good Food, Bad Diet will give you the tools to reject diets, repair your relationship with food, and lose weight so you can move on with your life.

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

250 pages, Paperback

Published January 5, 2021

Reviews

[Mindy · Rating 4 out of 5]

Here comes a long winded review ;)

I picked up this book as a resource in my quest to find a healthy relationship with food and my body. As someone who's done lots of "diets" (weight watchers, low carb, etc.) I came to realize they didn't work. The restrictions and rules they imposed were not sustainable long term for me. I'd go hard in the paint for 4 - 6 months, lose most of the weight I intended to, still not be happy with my body cause, society and fatphobia, and then eventually fall off the diet wagon, and over the span of a year put all the weight back on plus 5 pounds. I've literally done this at least 5 times in the past 10 years. Another lovely side effect to this behaviour is that I developed a binge eating habit (I've never been diagnosed, but you know when you're eating 3000 - 5000 calories in secret that something is amiss).

This behaviour was leading to major physical issues for my body. Not enough calories and too much exercise and my joints hurt and I got injured. Binge eat and I had immediate gastro issues but long term I was developing other physical conditions. Total vicious cycle.

When I turned 40 I decided I had to stop fighting my body and my injuries. I had to be real about where I was physically and work to better that, but also accept that some things may not change or be fixable. So I started to rehab my injuries, but I also gave myself permission to acknowledge and eat according to my hunger. I did this over 6 months, and I had great progress with my joints and ability. I can now do things I haven't been able to do for 3 years ago because I nourished my body through the process, not restricting calories, carbs or fats. What was truly what was life changing is that my binge eating started to heal itself. I noticed once I had permission to just eat what I wanted when I wanted, I stopped binging, if nothing was completely off the table then there was no need to eat 3000 calories of it in secret.

I'll be honest, I came across this book initially through Abby Sharpe's youtube channel. Basically I didn't want to be on a calorie counting, macro counting restrictive diet, and I didn't want to trigger my binge eating again (intuitive eating has been triggering for me, as are restrictive protocols). But I did want to ensure I was best fuelling my body, but also nourishing my soul. And this book takes that approach, it acknowledges that we may all want to lose some weight and that's ok, but that it shouldn't come at the cost of our physical and emotional well being, and food plays into those two things heavily.

Abby L's approach is very balanced in my opinion, it says go ahead and eat the cake if you want it, but also eat all the fruits and vegetables, protein and fibre rich carbs too. Drink your water, but maybe have that beer with friends if you really want it because that's ok too. It's not full intuitive eating but it encourages you to really listen to yourself and your bodies needs, and that's something that can be difficult because we've all been listening to 'diet culture' for so damn long that we've lost touch with ourselves. And as common sense as this is, the hunger scale she uses is incredibly helpful. Once I had that tool, I started to be more mindful around eating, and my overeating decreased (obviously I'm a human so I still do it sometimes, but that's ok). The other thing that's lovely about about this book is it serves as a science reference too, she's not just telling you how to eat but showing you how your body functions with our different macro nutrients, and how things like stress and sleep affect our eating habits. It's a truly informative, down to earth approach to having a good relationship with food and your body while acknowledging our very human biology and drives.

Overall this a high recommend for me. It's a tool that's been helpful in accepting myself where I'm at and making peace with the fact that I'll never be a size 6, but I will be happy and confident in my body just the way it damn well is, no outside opinions needed thanks.

Oh, and side note, I also enjoyed Abby's sprinkling of swears throughout, it made this book even more relatable because swears are my personal favourite ;)

[Amanda · Rating 5 out of 5]

I'm not a chronic dieter by any means. In fact, I don't even think I've ever been on a diet other than the "I'm going to try and eat healthier and only eat half of this butter tart" kind of diet but I've always struggled with the fact that I don't think I eat right. I've always felt like my diet somehow should improve or I should be ashamed that I am not purchasing all of the most up to date, fad foods. I truly never understood why society (social media) was telling me to eat a certain way when, in fact, I knew the way I was currently eating was suffice. This book essentially pats me on the back and tells me I don't need to follow the latest trend like drinking lemon water every morning, drink all the green juice or turn down every. single. piece of chocolate that I cross paths with. This book simply tells the truth: with many juicy pages of references and science based data to back it up. This is like reading notes from your favorite, most trusted university professor who just happens to know everything about food. I absolutely loved this book and hope that Abby graces us with another in the near future.
Oh, and I do need to eat more veggies... on it Abby ;)

[Katya · Rating 4 out of 5]

I thoroughly enjoyed Abby's tone and the feeling of support I got from her words, which is hard to do through this medium. I also enjoyed her attitude and facts about the different macronutrients in her explanations of why we shouldn't fear or avoid any of them. It's refreshing and heart-warming. I want everyone to read her words and understand that all foods are good in different ways and when eaten in certain ways.

My only con is I don't know how she really envisions weight loss for those who have more than a few pounds to lose. She's great at help one to accept their natural weight if it's a few lbs higher than what you think you should be at, but when it comes to overweight people, some of us are struggling even while abiding by her "10 commandments of high-value eating." And that struggle is real, and I don't think her "tips" are enough.

[Dawn · Rating 2 out of 5]

There are good ideas in this book, she seems to come at this from more of the intuitive eating style vs. any traditional diet. Which is her intention, she dislikes diet culture intensely.
Which may be why most of this book did not work for me, there is no part of my personality that says, yes, I can eat that chocolate in moderation and not need to eat the rest. Or, I can eat just a taste of those chips without wolfing down the entire bag and three more besides.
So, I can like her thoughts and ideas, but I don't think I can make them work for me. Also, I understand that she is aiming to have meals be satiating, but not everything needs to revolve around protein.

[Shelly Seward · Rating 5 out of 5]

This is not a diet book!! I learned so much in this book. Including, I can drink coffee, as long as I realize what I’m putting in it. This book is making me think about what I’m eating and how to make healthier choices and not punish myself. I don’t need that celery juice(HA! I knew it all along!). We only have one life to live and we need to take care of ourselves, but we should still be enjoying what we eat.

Thank you to Simon & Schuster Canada for an ARC in exchange for an honest review.

[Megan · Rating 5 out of 5]

Must read! Real life talk about how to reframe thoughts about diet backed by scientific research not fads.

[Amber · Rating 5 out of 5]

Recently, I got roped into this weight loss program run through facebook. All of the products are insanely expensive and there aren't any ingredients listed, any weight loss plans, just, "give us your money and ask no questions..." Fortunately, I happen to be a smart cookie and I did a little research on the company and their program before I committed to anything. I found a review by an actual dietician which confirmed what I already believed to be true: it's a bunch of caffeine pills and placebos on a starvation diet that make you jittery and unfocused and may or may not help you lose weight. So naturally, I immediately ordered her book from the library. I'm so glad I did. I have never ever dieted before, and of course I have always felt pressure from somewhere to lose weight. I have always been happy with my body, but I just had a baby and I am probably at the heaviest I have ever been. Naturally, I started seeking a solution to my new mom-body... I am so glad I read this book! Langer stresses the importance of listening to your body, after all your body knows what it needs. She gives her readers the guidelines for a nutritious "diet" but expounds on not denying yourself any foods that you are craving. Everything in moderation. It's very common-sense, straight forward, and body positive. I'm excited to try some new things with my groceries and the way I eat. This is a fantastic read and I highly recommend it to everyone! This is healthy body positivity, I love it! Five out of five stars to Good Food, Bad Diet.

[Sarah Butland · Rating 5 out of 5]

I debated giving this book four stars but really, as I feel it's 4.5 star worthy I rounded up (she is Canadian afterall).

My hesitation was that this book didn't seem to give any direct instruction so, after reading it, I'm left wondering what to add to my grocery list. That being said, Langer addressed this exemption of a list because they tend to include a bizarre list of ingredients that don't fit everyone's tastes or budgets.

I do applaud this Canadian author for her brutal honesty and tell it like it is approach, including vulgarity that really makes you take a step back but then dive in.

This isn't a diet book or a recipe book, the author doesn't tell her readers what to do and what not to do save for adding foods you like to the list. It is a self help book that guides the reader to ignore the hype of fad diets, to love food and to boost their confidence in all choices - especially high value ones.

Upon reading a couple of pages I knew a few friends this book could be for, to help them let go of their obsession, their guilt and welcome who they are and how they treat themselves. It's how I've been treating myself, too and, after this book, I'm over it. I will focus on increasing the value of myself and, in doing so, the sustenance I choose without the excuses of needing it in the house for others.

Highly recommend if you can stomach the brutal truths and I think you can!

[Amy · Rating 2 out of 5]

I made it about 3/4 of the way through this book, and I finally just have to shut it off. I don't know who this author is, nor what her credentials are, but to be quite honest I think she's trying to sound too edgy and appeal to the masses who don't really want to get healthy but rather want to hear that eating anything in moderation is fine. When she says that all diet's are BS, at the beginning of the book, I started having my doubts. Then she said butter was just as good as margarine, which we all know it's not true. Then she had to drop the F bomb.., which completely shot all credibility as to her professionalism. Sorry, I'm done. Maybe this will help some people but I need more. Based on real information (GMOs are good for you??!! Hmmm). She has a lot of biases.

[Jennifer Fischetto · Rating 4 out of 5]

I've liked Abby's group on Facebook, and one day, she told me to NOT buy this book because it is not for someone with an eating disorder. I have one. She said she'd rather lose a sale than possibly harm me. Due to this, I knew that I'd one day have to buy the book to support her. I waited and eventually bought it. I'm glad I did.
I understand why she gave that advice. If I hadn't been where I am in my recovery, I may have read her advice and moralized it all in my head. Luckily I knew I was ready. Mostly. lol There may be some residual thoughts that I'll have to unpack, but this book is very informative.
It has great structure and Abby goes through the food categories and explains them, including myths. This isn't a diet book. She won't give you calories, grams, or numbers to count and follow, and that's why I joined her group. She understands that restriction leads to overindulging.
I'm definitely glad I bought and read it.

[Nicole · Rating 5 out of 5]

4.5 stars

[Justin Emard · Rating 2 out of 5]

As a nutrition student (RD to be) I can’t say that I really learned much from this book. I was hoping to gain more perspective on how one can fix their relationship with food—something I hope to focus on in my own practice as a dietitian. Yet nothing Abbey mentions is truly revolutionary to me. To be fair, this book is most definitely targeted at people who’ve followed and failed at diets, who are confused about what they should be eating, and want to establish a better relationship with food. For those people, this is a great book. Abbey debunks many myths and helps to make nutrition science easy to understand. I would say I agree with pretty much all of the nutrition science and advice that Abbey provides in this book. However, I didn’t always agree with how this advice or information was presented but I think for the most part Abbey does a really great job. Nonetheless, if you’re a nutrition student or registered dietitian, I would probably not recommend this book. There truly isn’t any information in here that you haven’t already learnt before.

[Sarah Loggia · Rating 3 out of 5]

I want to thank Simon and Schuster Canada for providing me an advanced reader copy of this book!

I was excited to get to learn more about North American health and food culture. The author debunked so many food myths, and explains to her audience that it is okay to "stray off the path" from time to time. I appreciated her positive and open outlook. I do feel, however, that this book may not appeal to all readers. It is centred on certain diets, and for this reason, may be less intriguing to vegans for example. This book can be of use to you if you feel like your relationship with food needs a reboot! Interesting overall 💛

[Lisa · Rating 4 out of 5]

I enjoyed this book. Audible was probably not the right format to purchase, since the narrator was rattling off various charts and it will be difficult to go back and reference things. If I chose again I would purchase in print.
I appreciated the info about probiotics. It is definitely NOT shocking that our evidence of benefit is lacking, and btw, they may not even survive past the stomach acid....
So so much of “diet culture” and “wellness” is really about us opening our wallets, after all. When a buzzword becomes old news then industry has to come up with a new intriguing term we haven’t heard much before. Probiotics no longer exciting? Now you need PREbiotics!

[Jamie · Rating 3 out of 5]

Meh. At a certain point, if you've read a few of these books, you've read them all. This one walks kind of a weird line between actual intuitive eating, which can feel like a free-for-all, and "diet culture," but since it also caters to people who want to lose weight... it can feel kind of diet culture-ish in its own way. If you aren't as familiar with the basic concepts of letting yourself eat and enjoy food, this could be helpful. I think I'm moving on with my life.

[❀ Susan · Rating 4 out of 5]

Sadly, I have read a lot of diet and "healthy eating" books over the years. I was a teen in the 80s thinking about my weight, eating salads and got caught up in the sugar free era of diet Cokes and sugar free yogurt. This book is a healthy antidote to all of the diet industry books and programs. It speaks to moderation, to eating less processed food, eating with balance in mind, including lots of veggies. It discourages restrictive diets that makes us want eat more and it encourages readers to rethink their relationship with food.

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[Joanna Ford · Rating 5 out of 5]

I really enjoyed the tone of this book. I'm working hard this year to fix my relationship with myself and how I view my behaviors around food and self-image. This book struck a really positive blow toward making progress in those areas! It has just enough science and knowledge to keep my interest and just enough plain talking psychology to make me face some hard truths about how I treat myself. If you are trying to work on how you view yourself and your health and you're wondering how to deal with the baggage of growing up in diet culture, I recommend this book!

[Kate Adams · Rating 3 out of 5]

I enjoyed that the author used ridiculous, inflammatory words like "fucktangle." Definitely made it more spicy than many nonfiction books.
I feel like maybe I didn't absorb as much as I would have liked from this book. My takeaway from this was a) don't restrict yourself; eat what you want to eat, b) manage your stress and sleep, c) foods that say "low-fat" or some other health buzzword typically have something else to balance out whatever it is they claim, making them no better for you than the original version.

[Malita Eck · Rating 5 out of 5]

I have followed Abby for awhile as I like her in depth reviews of new diets when I hear about them. I absolutely enjoyed this book, listening to how Abby thinks of food. I agree with her food is good and diets are bad especially when being pushed as fads.

Definitely has motivated me to look at food differently.

[Christine O · Rating 4 out of 5]

I read this book because I follow Abby on Instagram and love the way she debunks diet culture myths.

While I wouldn't consider myself the typical dieter, I did struggle with orthorexia for some time and still sometimes have to tackle deep rooted issues about body image and food that were implanted by both observing the women in my family growing up, and from the extreme social pressure to be thin in the 90's and early 2000's. Also, even though I feel I already know how to eat and cook nutrient dense foods, my ADHD and depression often make it difficult to make good choices, due to lack of appetite and memory issues.

This book is a good reminder and inspiration about what to eat and how to prepare it. I checked this out at the library and now feel I need a physical copy to make notes in.

[Nicole Vanadia Davis · Rating 3 out of 5]

I think 3 stars was being generous. I did like some aspects of this book but other things fell very very short, especially considering this person is supposed to be an RD and not some Instagram fitness model self proclaimed nutritionist. Let’s break this into a list.

Pros

I did like that she used very informal language but also used the science to back her claims. Some people dislike the use of profanity (which she does use in moderate frequency) but I think it ramps up what she said. Is it super professional, maybe not, but it didn’t bother me. Made her more relatable.

She thinks diet culture is dumb. Couldn’t agree more. Most of these diets are not sustainable, half aren’t healthy or safe, and very few have even a little science in their corner. “Diets” don’t work.

Having a healthy relationship with food is important. Definitely agree. We shouldn’t blame food, we are not the food, using food as a crutch, etc. All these thing should be addressed and having a healthy and conscious understanding of your relationship with food is important.

Cons

This book is rife with contradictions. She hates diets. Tells you not to do a diet. Then proceeds to tell you what to eat, not to eat, how much to eat, how to prepare for holidays, etc. That’s a diet. Hers even has a name called High Value Eating just like Keto, Paleo, Fasting, Blah Blah. One of the biggest contradictions for me was when she has chapters talking about listening to your body and your body knows, trust your body, don’t make yourself hungry. Then she talks about the science of ghrelin and leptin and how in overweight individuals the brain doesn’t respond to leptin anymore so your appetite is stimulated causing them to eat more even though they don’t need to. Um that sounds like a good reason to not listen to your body to me.

Healthy at any size. No. Just no. This is not something a health professional should say. Should you love yourself at any size. Yes. Absolutely yes. You are worthy no matter what. But health and worthiness are not the same. I don’t claim to know anyones health but the direct correlations between weight and health are very clear indications. This is a dangerous and PC thing to say.

So inclusive it’s generic to the point it won’t work for a majority of people. She wanted to talk to everyone. From the people who just want to clean up their eating to people wanting to lose 20 pounds. It lacks real guidance if you don’t know what you are doing with food. It’s also very generic about food. She will say something like put protein on the plate first, then veggies, then 1/4 of the plate carbs. Uh huh. I live in the dirty south. If that chicken is fried in grease, the veggies as slathered with butter after sautéing in fatback, and your carbs are Mac n cheese (not from a box) does anyone think it matters what portion it makes up on your plate? No. How you cook things is important. People with little culinary knowledge will struggle.

Her entire book feels like it is talking to the woman who doesn’t like her body due to society and maybe would like to lose 10-20 pounds to look better, feel better, fit clothes, etc. Except many people need to lose weight for their health not just “societal vanity” reasons. This almost says don’t worry about it, you look just fine, continue on. When also in reality many in today’s society need to lose much more than 10-20 pounds for health reasons. This does not address those people at all. And her “diet” isn’t going to help anyone lose the necessary weight if it’s more than a few pounds. If you are considerably overweight or obese looking for help, this is not the book for you.

Overall there were highs and lows. I definitely think people need a better relationship towards food. All of these super crazy diets need to go the way of the Dodo bird. But listening to yourself when you don’t have the knowledge of what to do and making very limited changes to your diet, will not likely help you lose weight if you NEED to. Do not recommend.

[Julia Pha · Rating 5 out of 5]

So good!! Taught me so much about Food & Nutrition and truly changed my perspective on food and I would recommend everyone to read this !

[Kerith · Rating 4 out of 5]

I discovered Abby Langer's blog recently and it is marvelous and just so much fun, watching her take down crazy diets with science and actual nutritional knowledge (especially those "programs" hawked by MLMs). So when I discovered she had a book, I bought it, and this is it. It is levelheaded, a bit salty, and full of good information and thoughtful ways to be better about one's relationship with food (if you are not lucky enough to already have a good one).
I wish it could have existed 30 years ago.

[Amy Hageman · Rating 4 out of 5]

With health-oriented books, I think it is important to know where you are coming from and if the book is a good fit. I am someone who has been off and on many stupid diets over the years in an effort to control my weight, has been trying to adapt more of an intuitive eating approach recently - and, perhaps consequently, medically probably does need to lose weight now.

This book is a great fit if you are trying to ditch crazy fad diets and focus on healthy eating. I loved the breakdown of research studies showing what really does nourish your body.

Where I wanted a little more from the book is how to lose weight in healthy manner. That’s not the focus of the book - just where, because I’m of where I am at now, I would have liked more.

Recommended if this fits your needs.

[Julia · Rating 4 out of 5]

4.5*

Please, please read this book! As someone who has always struggled with diets, cycled through periods of restricting and binging, constantly saw food as good or bad, and felt all the guilt and shame that came along with this mentality, this book saved me. This is a must-read for any who is tired of dieting and wants to genuinely improve their relationship with food. #byebyedietculture

[Lindsey Anderson · Rating 4 out of 5]

Thank you NetGalley and the publisher for an early e-copy of Good Food, Bad Diet.

This book is about diet culture and the trouble behind it. Food is not the enemy and you should be able to eat what you want when you want, when you are hungry. This book debunks different myths about food that everyone has been taught.

This is a great book for people who might have a troubled relationship with food. It was easy to read and the author is a dietitian, so she is knowledgeable about what she is talking about. If Abby Langer decides to write another book, I will be reading it.

[Jen Thiel · Rating 5 out of 5]

Simply the best!! There are SO many “diet” books out there that are just simply trying to sell you on the latest fad/trend. Rarely do you find a book in this space that is based around actual science and practical advice. Finally though, Abby Langer has created such a book!

Good Food, Bad Diet is written a registered dietician and it includes science based and attainable advice that anyone looking to make a healthy lifestyle change should read. As a health coach, I couldn’t recommend this book more, pick it up, you won’t regret it!

[Andrea Keogh · Rating 5 out of 5]

Don’t pass go. Stop and read this book!
This book should be mandatory reading. Abby is the straight up, gonna give it to you straight fact based friend we all need. In this diet trend social media crazed world this book is a revelation. Armed with this knowledge packed book you will break away from the diet culture voodoo mind set, eat well, be well. As Abby says “become a pencil not an eraser because you fit into this world the way you are”
Abby has your back

[Kara · Rating 5 out of 5]

I enjoyed the down to earth presentation of nutrition information. There are so many places shouting about how we all need to go on a diet or we need all these supplements to be healthy. Check with a doctor to see if you are deficient. It is good to be reminded that it's our body and listen to it first.

To change a habit in your life it needs to be a sustainable behavioral change to be successful.

[Jean · Rating 4 out of 5]

As the daughter of a dietitian, I will never read or recommend a diet book. I just won’t do it. That is not what this is. Abby Langer, RD (the RD is important) has written an extremely readable and informative book on nutrition, diet culture, and habits we can all adapt to be healthier without being miserable. I would absolutely recommend this if you’re looking to learn more about nutrition, and also recommend giving her a follow on social media.