The Beck Diet Solution

The Beck Diet Solution, Does It Work?

Can you use your mind to help lose weight? The Beck Diet Solution believes it’s possible.  Let’s take a look.

Dr. Judith Beck’s book The Beck Diet Solution: Train Your Brain to Think Like a Thin Person is based on her considerable experience with patients who have lost weight using Cognitive Behavioral Therapy (CBT).  the beck diet solution

CBT was created by Beck’s father, Aaron, in the 1960s as a strategy to help dieters overcome hurdles including yo-yo dieting, emotional eating, binge, and negative thinking that individuals face when trying to lose weight.

Basics of the Beck Diet Solution

Beck walks readers through a day-by-day process that includes activities such as decision-making and practical exercises.

Every day, dieters are given a new assignment that helps them develop the psychological abilities they need to deal with dieting obstacles like cravings, overeating, stress, dining out, and holidays.

You are instructed to write down 15-20 reasons why you want to lose weight on the first day of the program, and to read this list every day to stay focused.

See more science based diets.

 Other exercises include sitting down every time you eat, eating slowly, goal-setting, making to-do lists, establishing a social support system, selecting a diet plan, and identifying techniques to combat negative thinking.

Every week, one day is set aside for dieters for what is commonly called a “free day”.

phenq_EN_T_Taiylah-600x300Dieters do not begin the diet plan until week three of the program, which places a strong emphasis on preparation.

Beck provides no dietary or exercise recommendations, but she claims that any healthy diet will be effective if dieters adopt a new perspective on food and eating. Dieters can choose from a variety of diet plans or construct their own if they choose.

(Check out some supplements that can help).

Dieters should create short-term goals, with a five-pound weight loss target as a starting point, according to Beck. She also suggests keeping a daily meal journal and weekly weigh-ins to keep track of progress and increase awareness.

The program is more of a how-to guide for dealing with practical concerns like eating out of boredom, fear of hunger, and how to deal with cravings than it is for identifying the underlying reasons for overeating or dealing with profound psychological traumas.


  • Educates dieters on how to maintain their weight for the rest of their lives.
  • It might be able to assist you break the yo-yo dieting cycle.
  • Dieters who overeat as a result of stress, habit, or boredom will benefit from this plan.
  • Aids dieters in distinguishing between actual hunger and cravings.
  • Encourages food journaling and regular weigh-ins  which have been linked to a higher likelihood of weight loss success.


  • There is no diet plan or nutritional advice included.
  • Dieters are not taught how to create a nutritionally balanced food plan.
  • Many individuals are searching for a step by step plan to lose weight.


There is a great deal of valuable information in this plan.  Unfortunately, we live in a society of instant gratification and short attention spans which means many people won’t take the time to digest the strategies.

I love the information presented but I feel that most details can be found for free on the internet.  But if you don’t feel like searching, this is a good investment.



1. Beck Institute Cares | See How Cognitive Behavior Therapy Changes Lives. (2021, August 23). Beck Institute Cares.

Joel Dreher MS EdS
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