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  2. The Skinny Rules by Bob Harper (2012): What to eat and foods to avoid
  3. The Skinny Rule Summary
  4. The Skinny Rules: The Bullet Points

The official answer is: no one really knows.

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The FDA says protein should be 10 percent of your total daily calories. The National Research Council says 8 percent. The National Academy of Sciences: 6 percent.


I'm going to give you what we might call the Skinny Recommendation: take your weight and divide it by two—that's how much protein you should be eating in grams every day. If you're pounds, try to get at least grams. I'm not saying it's percent scientific, but more and more research shows that consumption of a high-protein diet with reduced high-carb foods results in better weight control metabolism.

I'm saying it works. For me. For my clients, my contestants, and for you. The other night I got home late from work. I was hungry and tired—two danger zones for binge eating, right?

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Added To Cart. Actually, this isn't only a rule book. Part I of the book is "The Skinny Rules" -- the 20 principles you need to read, understand, and really try to live by. But then I've also created Part II, "The Skinny Way" -- a day- by- day menu plan that will get you through the first 30 days of living by the rules.

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My intention is to take the guesswork out of losing weight for you. After the first 30 days on the program, you will have lost weight and you'll be more confident in eating and living according to my rules. By then you're likely not going to need all of the handholding I provide in this book. You will be on your way to a skinny life! Don't get me wrong, it won't always be easy. But it will be liberating.

The Skinny Rules by Bob Harper (2012): What to eat and foods to avoid

Remember what helped Ben: rules and clear instructions freed him from all the brain clutter. These principles let him make rational eating choices without being anxious. That said, I'll have you know that I do have a heart. I get it that these rules are demanding, and that you don't have superhuman willpower although you have a lot more than you think! In the first 30 days especially, following all the rules may seem difficult. And depending on how much you have to lose or how you've been eating in the past, it may indeed be so!

The Skinny Rule Summary

You are breaking old habits and building new ones, and that's tough. But back to my goodheartedness: I've devised what I like to call a "step-down method" for what most people feel are the handful of most difficult rules. Keep in mind that this intermediary step is meant to be temporary. Strive to live the rule all the way! Cook the bacon according to package instructions. Set aside. Place the spinach on 1 slice of toast, layer the tomato, scrambled eggs, and bacon, and top with the other slice of toast. Slice in half on the diagonal.

The Skinny Rules: The Bullet Points

Nutrition Information: calories, 26g protein, 49g carbs, 13g fat. Heat a skillet over medium- high heat. Coat with olive oil spray. Pour in the broth, lower the heat, and cover.

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Cook for 15 minutes, or until the quinoa is cooked through and the broth is absorbed. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher. For more by Bob Harper, click here.