The Hacker Diet is a weight loss plan developed by engineer John Walker, which reduces weight loss to a simple math problem of fuel consumption versus storage. It requires meticulous record-keeping and calorie monitoring, with exercise playing a minimal role. The plan is available as a free eBook.
The Hacker Diet, as described in John Walker’s book, The Hacker Diet: How to Lose Weight and Hair Through Stress and Poor Nutrition, reduces the problem of weight loss to a simple calculation. Walker clearly states in the opening paragraphs of his book that he is not a doctor, nutritionist, psychologist, sports figure or chef and that the only requirements for him to develop this plan are as an engineer, programmer and entrepreneur. He developed this plan for his own weight loss in 1988 and he dropped from 215 pounds (97.5 kg) to 145 pounds (65.8 kg) in one year. First published in 1991, The Hacker’s Diet is available as a free eBook.
Walker’s Hacker’s Diet, despite its tongue-in-cheek name, takes an engineer’s perspective when approaching weight loss. His plan ignores the complex issues related to diet and metabolism and reduces the problem to a simple math problem focused solely on fuel consumption versus storage. If a dieter eats less food than is metabolized, stored fat must be used for energy and weight is lost. Walker admits that this method of losing weight is tantamount to starvation and might not be enjoyable, but he maintains that a low-calorie diet is essential for fat loss.
Walker’s plan calls for closely monitoring calories, and as a computer programmer, he has made computer-based spreadsheet tools available. However, computers are not a required element of the plan, and dieters using the Hacker Diet can also keep journals with pencil and paper, although this method is time consuming. Record-keeping is meticulous, tracking daily weight, calories consumed, and calories burned. Graphs showing progress occur after the first two weeks, and month-to-month results data may direct calorie adjustments.
For Walker, diet is all about calories, and while he acknowledges the value of good nutrition, he maintains that, strictly speaking, weight loss requires only a reduction in calories and that nutrition is an entirely different matter. He also gives exercise a minimal role, stating that while exercise increases the number of calories burned, a busy schedule can make regular time for a heavy exercise regimen a virtual impossibility. In the interest of creating a simple program, Walker focused on diet as the primary method of losing weight.
Some dieters may find the Hacker Diet engineer’s approach off-putting. The faithful journal keeping and number recording required by the diet may be fraying, and the book itself, which is dry and technical in places, could also put off potential followers. Walker has come up with charts that list the calorie counts of foods, but accurate calorie counts require knowing the serving size, which can be difficult when dining out. However, for dieters with a knack for numbers, the Hacker’s Diet might be the perfect method of weight management.
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