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Bob Harper: The Skinny Rules

Pinned on January 7, 2013 at by John Kremer

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Bob Harper: The Skinny Rules

Here are rules 1 to 20 of The Skinny Rules by Bob Harper

1. Drink a large glass of water before every meal. No excuses.

2. Don’t drink your calories.

3. Eat protein at every meal – or stay hungry and grouchy.

4. Slash your intake of refined flours and grains.

5. Eat 30 to 50 grams of fiber every day.

6. Eat apples and berries every single day. Every. Single. Day.

7. No carbs after lunch.

8. Learn to read food labels so you know what you are eating.

9. Stop guessing about portion size and get it right.

10. No more added sweeteners, including artificial ones.

11. Get rid of those white potatoes.

12. Make one day a week meatless.

13. Get rid of fast foods and fried foods.

14. Eat a real breakfast.

15. Make your own food and eat at least 10 meals a week at home.

16. Banish high-salt foods.

17. Eat your vegetables. Just do it.

18. Go to bed hungry.

19. Sleep right.

20. Plan one splurge meal a week.

From Bob Harper’s The Skinny Rules: The Simple, Nonnegotiable Principles for Getting to Thin

See also The 7-Day Plan to Lose 10 Pounds and Fitness Matters: 30 Flat Tummy Tips and Dr. Mehmet Oz’s 25 Best Health Tips.


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Cris says:

If you drink too much water before eating your stomach doesn’t digest correctly because the acids lose their power with the water.

Soccer Star says:

“If you drink too much water before eating your stomach doesn’t digest correctly because the acids lose their power with the water”

Really? Lose their power? Do you even understand the basics of digestion? Drinking water isn’t going to negatively affect how your stomach digests the food you eat. All it will do is make you feel full, causing you to eat less at dinner. Also, your body isn’t going to rely on breaking down your muscles for fuel while you are sleeping; so going to bed hungry isn’t necessarily a terrible thing.

[...] Bob Harper: The Skinny Rules [...]

LaurelC says:

Jen & Becky- According to the book, you should go to bed hungry because you will burn fat like crazy. If your body is denied fuel (carbs) for more tha 5 hours, your body will start burning its own fat and sugar.

Becky says:

I don’t understand why you would suggest going to bed hungry. I mean don’t pig out before bed, but have a small healthy snack so your body isn’t munching on your hard earned, calorie torching muscles while you sleep.

jen says:

That was my only question about this list!

Nancy Smith says:

Well what do you eat??

johnkremer says:

There are plenty of foods to eat within his guidelines. Read his book to find out more.

bellneice@hotmail.com says:

Define what he means by sleeping right – or define what sleeping wrong would be, I don’t care which one, because that just sounds stupid.

johnkremer says:

You’ll find more details in his book, but I would say this about sleeping right: go to bed early, don’t watch TV or play with your computer right before bed, keep your bedroom for sleeping and sex (no TV, no computers, no other distractions). That’s a few ideas.

JennyR says:

Sleeping right is going to bed before 10pm every night and getting 8 hours of sleep…plus, the no tv, etc.

LaurelC says:

What is considered a splurge meal?

johnkremer says:

A splurge meal is a meal where you don’t diet, don’t follow the rules, and eat what you desire.

Leann says:

Why go to bed hungry?

johnkremer says:

What he means by that statement is to stop eating after dinner. No late night snacks.

LaurelC says:

The recipe for the Skinny shake suggests using almond milk. Is it ok to use coconut milk instead?

johnkremer says:

Coconut milk is richer and probably has more calories, so you would want to use less. And perhaps add a little more water.

Carrie says:

No carbs after noon! What do u eat? Strictly protein? I do a huge workout at night and need a little refuel after! Don’t think that rule will work for me but rest are great!

johnkremer says:

Not all rules work for everyone. I’m sure Bob would be happy if you simply halved the carbs you normally eat after noon.

Kathy says:

Potatoes – you could live on just potatoes as they have just about every nutrient you need. It’s what you put ON the potatoes that makes them bad…

And the Protein…you have to read “The China Study” as they say you can cut your chances of getting heart trouble or cancer if you keep your ANIMAL PROTEIN down to 5-7% of your total protein. There is a lot of protein in vegetables and in beans. Eat cheap, stay healthy…

johnkremer says:

As for potatoes, avoid the big starchy ones and go for the red, blue, and brown smaller potatoes. Better tasting. More nutritious (since a lot of the nutrition in potatoes is in the skin).

Dawn says:

Great advice from a great trainer…all commonsense practices we should all follow! The food industry has made us a nation of obese, sick people and it is high time we get back to basics. I keep a copy, if you don’t mind, on my phone, tablet and laptop so I am never without Bob’s great rules.

I work in Walmart stores as an area manager for a cosmetic firm. Most have McDonald’s franchises. At least four times an hour, you hear announcements/advertisements for different “food” items.

It’s disturbing to see obese parents bringing their toddlers and young children there and watching them poison themselves…

I read yesterday that McDonald’s sales are off….I cheered….lol Finally, are people starting to wake up?

Grani'D says:

If you feel hungry before bed, just drink a glass of water before bed, most likely you are just thirsty anyways!

Doreen Glomb says:

Summer before last after reading Bob’s book which a friend checked out of the library, I followed what I learned, even arranged the fridge as suggested hiding the high calorie stuff and making quick picks available from his menu options. Only thing I wasn’t following strictly was that when hungry at night I’d grab a piece of fresh fruit which is a carb. But for me, having always used the excuse that I dieted well all day and deserved a splurge before bed while watching TV, the fruit was a good option. I lost 15 pounds that summer. Since I’m 5’5″ and was 145 pounds, that made a big difference. I got back into my smaller size clothes, moved and felt better. Two years have passed and I have maintained; I want to get the book to read again because when the information is fresh in my mind it gives me so much more will power. Thank you, Bob, for such sound and useful theories that actually worked for me.

[…] That post started to go viral, sending as many as a 1,000 people to my website every day. But I wasn’t satisfied with that rather bland graphic, so I redesigned it and posted the new one on January 7, 2013. You can see the result (in a smaller format) right here to the left (and can view the larger graphic here: http://infographicaday.com/bob-harper-the-skinny-rules). […]

[…] That post started to go viral, sending as many as a 1,000 people to my website every day. But I wasn’t satisfied with that rather bland graphic, so I redesigned it and posted the new one on January 7, 2013. You can see the result (in a smaller format) right here to the left (and can view the larger graphic here: http://infographicaday.com/bob-harper-the-skinny-rules). […]


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