Birchall Diet Review

Editor's Review: 3.5 / 5.0

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The Birchall Diet: A No Pills – No Frills Diet That is Easy to Follow book is a weight loss program written by Stephen Birchall. The basic premise of this book is that any diet telling you what to eat and when will not work for everyone, because everyone is different. Instead, he offers what he calls a “common sense” solution to help everyone lose weight.

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The only thing you need to do is learn how to listen to your body and what it is telling you. Eat when you’re hungry, and stop eating in enough time to give your body enough time to tell you it is full. Your body will naturally regulate your calorie needs, sending different signals on days you are more active than it sends when you choose to have a lazy day. He does not guarantee you will lose weight, but he says most people will lose up to four pounds in the first week alone. For this program to work, you must enjoy the food you are eating, so you should eat whatever you want, whenever you want it, but in smaller portions. This way you are not tempted to cheat, and you don’t feel like you are missing out on anything. When you eat smaller portions, this allows your stomach to shrink and learn to expect less food, making it easier to maintain your weight loss when you reach your target. The book does not include a meal plan, but encourages you to eat more fruits and vegetables. Though he says exercise is important for overall health, he does not believe you have to use it to lose weight.

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  • You do not have to give up your favorite foods.
  • Encourages eating more produce.
  • The program is easy to follow.


  • Does not promote exercise for weight loss.
  • This program will not appeal to those who want a structured plan.
  • This program does not include a meal plan or recipes.
  • This program tells readers to listen to experts in regards to the types of foods they should be eating, which may lead to confusion.


The Birchall Diet is really nothing more than a portion control diet. If you’re going to eat that brownie and ice cream, eat less of it than you would a salad full of leafy greens. If you’re going to eat that huge salad, don’t ruin it with fatty dressings. Learning to listen to your body to eat what you want when you want it and lose weight is something we all strive for, so we recommend nutritional balance, regular exercise, and a proven weight loss supplement.

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Editor: Paul Blake

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