Eat Fat, Get Thin: Why the Fat We Eat Is the Key to Sustained Weight Loss and Vibrant Health: 5 (The Dr. Hyman Library)

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I have been reading health and nutrition books since I was pregnant in 1970. This is the most up to date and he put the info I had read from many sources in one simple easy to understand book. Since I had read similar things earlier, I didn't learn a lot. If you haven't kept up with research or cared about the importance of organic etc. this would be an excellent choice. He lays out a healthy diet very much like what I put myself on in late 2014 and lost 30 lbs. Got rid of 95% of my allergies, helped with my chronic EBV and fatigue, and feel so much better. So I have no doubt his plan would do the same for everyone. Great reference. Plus fresh food with healthy oils taste so good and keep you satisfied so you never feel you are on a diet. We were falsely sold the low fat info years ago, but our bodies were not made to exist without fat. that a low fat/high carb diet is a human-made disaster comparable to wars and economic meltdowns and to natural disasters like hurricanes, the Ice Age and asteroid impacts; Another curious thing we wanted to highlight was that there are many statements and claims made by Eat Fat, Get Thin (including entire studies and sections of the book) that are never supported by references. We felt it fair to list a handful of these statements here:

Eat Fat Get Thin Cookbook: Over 175 Delicious Recipes for The Eat Fat Get Thin Cookbook: Over 175 Delicious Recipes for

Following the “21-day detox” participants can transfer to the first stage of a “pegan” diet. The “pegan” diet still has a high level of food restriction but allows for more fruit, legumes, and grains. The “pegan” diet also maintains a high fat intake. Continued supplement use is also recommended. In the second stage of the “pegan” diet individuals are moved to a less restrictive eating pattern. This less restrictive diet allows for the reintroduction of most foods. It is still recommended to consume the prescribed dietary supplements. Condition targeted by the book, if applicable sugar and refined carbs – not fat – are responsible for obesity, type 2 diabetes, and heart desease, as well as causing increased risk of dementia and premature deaths This claim received a score of 2, indicating that it is weakly supported by current evidence. Most of the research presented by Eat Fat, Get Thin is in relation to breast cancer and prostate cancer. So let’s first take a look at some of the arguments and evidence provided by the book as it relates to breast cancer. Eat Fat, Get Thin states, “Many large population studies found, for example, that increased fat intake was linked to breast cancer, but then when large randomized controlled experiments were done to assess true cause and effect, no link between dietary fat and breast cancer could be found.” To support this statement they cite a meta-analysis conducted by Brennan et al. which evaluated 15 prospective cohort studies. This study actually concluded that there was a link between saturated fat intake and breast cancer. Eat Fat, Get Thin suggests that there are randomized controlled trials disputing this conclusion, however, they provide no evidence of this. We do note that in the Brennan et al. paper the authors discuss two randomized controlled trials that evaluated the link between fat intake and breast cancer. It is possible that this is what Eat Fat, Get Thin is referring to. However, one of these RCTs actually did demonstrate a link between saturated fat and breast cancer while the other did not. Limitations of both RCTs are discussed by the authors, primarily that in these two studies many dietary and lifestyle factors were adjusted as part of the study interventions and therefore it is hard to isolate the specific role that fat may or may not have played. The paper actually concludes that reducing both total and saturated fat is likely to be beneficial for cancer outcomes. A more recent review of dietary patterns found that diets low in saturated fat are associated with lower breast cancer risk. Additionally, a population level study found a correlation between per capita fat intake in 88 countries and breast cancer incidence. They found a strong positive correlation suggesting that the higher a country’s fat intake the higher the rate of breast cancer incidence, although we do not consider this to be particularly compelling evidence as there are many behaviors, environmental, and lifestyle factors that can differ between countries and it is impossible to account for all of these variations. These data taken together suggest a possible relationship between breast cancer and saturated fat intake. That the 21 day plan is the minimum, that, "the plan" is for however long it takes you to lose the weight you want to lose, need to lose. So your "21-day plan" might last a year or more.No grains, no exceptions. (I could totally see why giving up gluten would be advisable. But this includes healthy grains like quinoa, teff, steel-cut oats, brown rice.) Update 10 monthe later, I continue to eat this way and continue to feel better. I have lost 6 more lbs. Slower than the first 30 but I think I am finding my new normal. One thing I am very happy about is that after being a life long allergy sufferer I only have small reactions now and only to pollen in Spring and fall or to perfumes. I am now able to eat dairy with little or no reactions. I do try to do only grass fed dairy but not being real strict and happy to have some dairy now!

Eat Fat, Get Thin: Why the Fat We Eat Is the Key to Sus… Eat Fat, Get Thin: Why the Fat We Eat Is the Key to Sus…

Nothing sweet (not just sugar, not just high fructose corn syrup, but all artificial sweeteners (including stevia) and all natural sweeteners (agave, honey, maple syrup). I read a lot of books like this. I enjoy the research and and posture the authors adopt. They all think their book is the definitive answer to what ails people. But putting that aside, I also love the research that is coming out and how this area is constantly evolving to a better understanding on how the body functions and what it needs to stay healthy. I grew up on the four basic food groups and the food pyramid that replaced that. I grew up thinking eating fat was bad, so I find that where modern research is taking us now, is kind of fascinating. Hyman has borrowed from a variety of diets to appeal to the most readers. I question his insistence that one must buy his and friends' supplements, because I can find other OTC brands that are cheaper and comparable. He could say he's just trying to make it easier for you, but is that the only motivation. And I personally think that the closer one gets to obtaining stuff from real food rather than isolates, the better. In spite of the fact that our food has less nutrients for a variety of reasons, it's still more conservative and nutritious. He is perpetuating the idea that a magic pill, a magic bullet solves everything. Also, that you need a leader/celebrity to save you, that you cannot do it through your own intelligence and research. In "Minding the Body: The Clinical Uses of Somatic Awareness" by Bakal, M.D., the issue is raised that humans actually have an intrinsic need to have someone other than themselves do something to, or for, them to heal, that historically they've been willing to swallow or apply all sorts of bizarre things to get better, based on the recommendations of authorities to whom they surrender their own empowerment and good sense. Bakal brings up the issue of validity of even the placebo effect, that because of the need for informed consent it's used less now, and why it actually works. Perhaps part of this diet is also placebo: according to Bakal, the more you suffer, the more value you place on it. There is also the issue that when one spends lots of money for a fad diet or therapy, as example, one values it more and works harder (see "The Fifty Minute Hour," author forgotten). But can you maintain? The book received an overall scientific accuracy score of 1.2, indicating that its scientific claims are poorly supported. There was virtually no evidence supporting the claim that eating a high-fat diet is superior for weight loss than lower fat diets. In many cases the data provided by Eat Fat, Get Thin actually undermined this claim showing the two diets to be equivalent for weight loss. We found little compelling evidence to support the claim that saturated fat does not cause heart disease and most well controlled studies report that increased saturated fat intake can lead to increased risk for heart disease or at a minimum issues with circulating cholesterol. We did find some support for the claim that fat intake is not related to the risk for developing certain cancers. However, this seemed to vary based on the specific type of cancer being investigated, with some cancers showing potential relationships and others not.There are several other studies cited by Eat Fat, Get Thin that we found to be misrepresented or overstated. For example, Eat Fat, Get Thin references the DIRECT trial and claims that this trial shows that a low-carb, high-fat diet showed greater weight loss than a low-fat diet. However, the group that was given the “low-fat” label by the researchers were not actually following a low-fat diet, as has been previously noted by others. Additionally, the carbohydrate levels were not very different between the two groups with the low-fat group consuming ~50% of their calories from carbohydrate whereas the low-carb group consumed ~40% of calories from carbohydrate. Instead the participants in the “low-fat” diet group were instructed to consume their typical diets and did not make any significant changes to their daily diets. There was, however, another group in the study that was not mentioned by Eat Fat, Get Thin. That group was following a version of the Mediterranean diet which instructed participants to keep their fat intake to under 35% of their daily calories. This level of fat intake was similar to the “low-fat” group, with only a 3% difference in calories from fat between groups. Of note, 35% fat intake is within the suggested fat intake range found in the Dietary Guidelines for Americans. When comparing this lower-fat Mediterranean diet to the prescribed low-carb diet there was no difference in weight outcomes. This study’s findings ultimately undermine the weight loss claims made by Eat Fat, Get Thin. I am one of those “my tummy always hurts!” girls, and this book my just well have changed my entire perspective on food. I feel great for the first time in forever, and I have Dr. Mark to thank. His premise is that we as a culture are obsessed with calorie counting and becoming thin… all the while struggling with various diseases and not seeming to make much progress. Here are a few things I took away from this book: He approves delicious meats! Loads of veggies, fruits, nuts, potatoes, and all the brain-feeding fats such as ghee, butter, avo, and various other *good* oils. Canola, you’re not welcome here. Hey everyone! I’ve been trying to improve several aspects of my life lately. And I thought that the book Eat Fat, Get Thin might help me with my weight problem. And after having read it, I think it definitely will!