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Eat Fat, Get Thin: Why the Fat We Eat Is the Key to Sustained Weight Loss and Vibrant Health
A revolutionary new diet program based on the latest science showing the importance of fat in weight loss and overall health, from # 1 bestselling author Dr. Mark Hyman.
Many of us have long been told that fat makes us fat, contributes to heart disease, and generally erodes our health. Now a growing body of research is debunking our fat-phobia, revealing the immense health and weight-loss benefits of a high-fat diet rich in eggs, nuts, oils, avocados, and other delicious super-foods. In his new book, bestselling author Dr. Mark Hyman introduces a new weight-loss and healthy living program based on the latest science and explains how to EAT FAT, GET THIN, and achieve optimum wellness along the way. Offering practical tools, meal plans, recipes, and shopping lists, as well as step-by-step, easy-to-follow advice, EAT FAT, GET THIN is the cutting edge way to lose weight, prevent disease, and feel your best.
Many of us have long been told that fat makes us fat, contributes to heart disease, and generally erodes our health. Now a growing body of research is debunking our fat-phobia, revealing the immense health and weight-loss benefits of a high-fat diet rich in eggs, nuts, oils, avocados, and other delicious super-foods. In his new book, bestselling author Dr. Mark Hyman introduces a new weight-loss and healthy living program based on the latest science and explains how to EAT FAT, GET THIN, and achieve optimum wellness along the way. Offering practical tools, meal plans, recipes, and shopping lists, as well as step-by-step, easy-to-follow advice, EAT FAT, GET THIN is the cutting edge way to lose weight, prevent disease, and feel your best.
386 pages, Hardcover
First published February 1, 2016
1443 people are currently reading
3345 people want to read
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Displaying 1 - 30 of 219 reviews
April 23, 2016
Before I read this book I was a fat Midwestern American. And after reading this book I am still a fat Midwestern American. I am not a credible source on the eating program contained in this book as I have not tried it. I am merely a reader who is telling you what I found in the pages of the book. This book is full of information on how the typical American diet is a poisonous all you can eat buffet. I did learn some interesting facts such as the stuff that comes out of beaver anal glands is featured in vanilla flavoring. Who wouldn't want to know that? A major point in this book is how the low fat diet people have hoodwinked us into eating the wrong things. I certainly do not disbelieve his science on this and I was excited at the prospect of finding an eating program that would allow some normal food. Then I got to the (very brief) section on the actual 21 day eating plan. The first part of this book chastised me for eating anything that is not naturally found, comes in a can or box, or has been processed away from being a whole food. Yes, great idea , I thought to myself. And then the first chapter on this program is all about the long list of supplements one should be taking- fiber powders, oil capsules, vitamins- and only some are familiar to me. Seriously? I start to wonder where I could gather all these items. My local apothecary seems an unlikely place- but oh wait, never mind, Dr. Hyman has made it easy by selling them himself on the website that goes with his program. And as his suggestions continue he continues to suggest other websites we can shop for the other products we will need. It's not that I believed he is altruistic and not looking for money- this is his umpteenth food program/book I think, but it was disappointing for me. As was the list of foods he said to eat- it was short and really just a list. He added some recipes in the back- which made me depressed. Because after all his talk about how bad low fat diets are- he is telling me to eat the same foods (ground turkey and greens) only to add some coconut oil and nuts. Personally I abhor all things coconut, but I promised myself I'd keep an open mind and consider it until the end. I think the most insulting thing was when the good dr. tried inspiring me with his - If I can do it, anyone can do it logic. Apparently his life is super busy and he's a single dad. And he likes coconut I bet too. Damn him. So at the end of it all I as a reader am feeling panicked. When I look at any food on the shelf of my local Piggly Wiggly I worry that the dead cow in the package was fed corn along with antibiotics so that his stomach would not explode before he could be slaughtered for my meal, the turkeys were certainly given genetically modified grains, and the vegetables are drowning in pesticide. While this is what the dr. wants me to worry about, instead of making me feel empowered I feel overwhelmed, scared, ashamed, and a bit hopeless. And others will argue that I should wake up and I should be uncomfortable, but come on, I can do my best to research my food sources, devote my life to it in fact, and I still won't know really what that turkey ate or was injected with. I could quit my job and raise turkeys I suppose, oh wait no I can't - I would hate that and without my job I'd invent my own diet plan called "Slim means, slim waist", how you too can give up your income and not afford food! What I can do is take the few principles I learned here that are valuable and stick to veggies, organic if possible, eat some lean meat, looking for grass fed animals, and take a multivitamin. Hmmmm.... This sounds familiar- oh yeah the low fat diet proponents already told me most of that. If you are someone who has done this program and is feeling great, I am happy for you. You certainly are braver and more invested than I. I am a bit worried about your bowel habits though- there were many warnings about constipation and loose stools. I hope it's all working out for you in the end. This journey as a whole is not for me and I think what it's made me realize is that a diet program is not going to work on my weight issue as much as common sense and motivation can. Now, if there were a pill for those things- I'd be all over it! Be well.
June 8, 2018
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.
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!
Update: June 2018 turned out that eating lots of nuts, spinach, and berries were high in oxalates and I eventually got 6 kidney stones. They were awful to pass and took me months. Also caused a few kidney infections. All this pain kept me from walking as much as I had been. I had to reevaluate and now eat a variety of greens instead of spinach, my favorite that I was eating daily. I eat more low oxalate fruits and seeds instead of berries and nuts as those are occasional treats. But I did gain back about 10 lbs. so am losing that again, ugh!
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!
Update: June 2018 turned out that eating lots of nuts, spinach, and berries were high in oxalates and I eventually got 6 kidney stones. They were awful to pass and took me months. Also caused a few kidney infections. All this pain kept me from walking as much as I had been. I had to reevaluate and now eat a variety of greens instead of spinach, my favorite that I was eating daily. I eat more low oxalate fruits and seeds instead of berries and nuts as those are occasional treats. But I did gain back about 10 lbs. so am losing that again, ugh!
Read
October 9, 2016This is not exclusively a "diet/weight loss" book. Read it for the sound up to date 'nutrition 2.0' information it contains:
"Dietary fat speeds up metabolism.."
"Carbohydrates-not dietary fats- turn into saturated fats in your blood..."
"Dietary fat reduces inflammation.."
"Diets high in fat promote more weight loss..."
If you have read (or browsed) Dr. Hyman's other books, you can track the evolution in his thinking. He's 100% convinced of the science behind low carb, high (good) fat eating and that comes through in his writing. It is helpful to know that he, himself had to change his thinking and that, once upon a time, he followed the old dietary paradigm of low fat, whole grains. Since he had to update his own perspective, he understands the reluctance so many have of eating this way after years of fat-fear. Because of this, there's a place in the book for grappling with this paradigm shift. He encourages writing and reflection to see what conceptions exist and then he does an excellent job citing sources and making the case for making the change.
Dr. Hyman's writing is accessible and enthusiastic, not pedantic. He makes connections between common ailments and common foods and makes a convincing case why switching to high fat/veg, moderate protein, low carb is the way to go. He understands that his word alone isn't enough so he recruited 1000+ people to 'beta-test" the diet prior to the publication of the book. The book contains testimonials of participants about sometimes radical health changes and weight loss.
What comes through is that Dr. Hyman genuinely wants to improve the public's health and the health of our nation (see the documentary, 'Fed Up' on Netflix). The time is right and he is the man to do it. He joins company with Dr. William Davis (Wheat Belly), Mary Enig (Eat Fat, Lose Fat), Gary Taubes (Why We Get Fat), and Mark Sisson (The Primal Blueprint) but with his vast social media footprint, facebook community, You Tube Channel, celebrity status (documentary films, TV appearances) etc.. he just might be the person to provoke a tipping point where a wider number of the general population adopt the recommendations he makes here which are neither 'Vegan' nor 'Paleo' but a smart mash-up of the best of both.
There are many easy-to-follow recipes included in the book and a short detour to Pinterest and/or his website will uncover many more.
"Dietary fat speeds up metabolism.."
"Carbohydrates-not dietary fats- turn into saturated fats in your blood..."
"Dietary fat reduces inflammation.."
"Diets high in fat promote more weight loss..."
If you have read (or browsed) Dr. Hyman's other books, you can track the evolution in his thinking. He's 100% convinced of the science behind low carb, high (good) fat eating and that comes through in his writing. It is helpful to know that he, himself had to change his thinking and that, once upon a time, he followed the old dietary paradigm of low fat, whole grains. Since he had to update his own perspective, he understands the reluctance so many have of eating this way after years of fat-fear. Because of this, there's a place in the book for grappling with this paradigm shift. He encourages writing and reflection to see what conceptions exist and then he does an excellent job citing sources and making the case for making the change.
Dr. Hyman's writing is accessible and enthusiastic, not pedantic. He makes connections between common ailments and common foods and makes a convincing case why switching to high fat/veg, moderate protein, low carb is the way to go. He understands that his word alone isn't enough so he recruited 1000+ people to 'beta-test" the diet prior to the publication of the book. The book contains testimonials of participants about sometimes radical health changes and weight loss.
What comes through is that Dr. Hyman genuinely wants to improve the public's health and the health of our nation (see the documentary, 'Fed Up' on Netflix). The time is right and he is the man to do it. He joins company with Dr. William Davis (Wheat Belly), Mary Enig (Eat Fat, Lose Fat), Gary Taubes (Why We Get Fat), and Mark Sisson (The Primal Blueprint) but with his vast social media footprint, facebook community, You Tube Channel, celebrity status (documentary films, TV appearances) etc.. he just might be the person to provoke a tipping point where a wider number of the general population adopt the recommendations he makes here which are neither 'Vegan' nor 'Paleo' but a smart mash-up of the best of both.
There are many easy-to-follow recipes included in the book and a short detour to Pinterest and/or his website will uncover many more.
May 16, 2018
UPDATE: This book made my re-read list because I remembered being fascinated at the author's approach to gaining health. He defines the differences in fat and details the good and the bad. I think I liked this more the second time, but it is still 3 stars for me.
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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.
This book focused on the different types of fat (both good and bad). I think if anyone is considering this type of lifestyle change, this has been the best book on dividing the two kinds. I also liked that this book was not an info-mercial for this website. I've read this author before and was annoyed by that.
--------------------------------------------------
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.
This book focused on the different types of fat (both good and bad). I think if anyone is considering this type of lifestyle change, this has been the best book on dividing the two kinds. I also liked that this book was not an info-mercial for this website. I've read this author before and was annoyed by that.
April 9, 2016
I almost wish that Eat Fat, Get Thin had been divided into two books. One book presenting the historical overview, the scientific research, and the essential philosophy behind the concept of eating fat to lose weight. The other book presenting his 21 day weight-loss plan. The first book which I imagine consisting of Part I and Part II (How Did We Get Into This Big, Fat Mess? and Separating Fat From Fiction), I would have given three stars. The second book which I imagine consisting of Part III and Part IV (The Eat Fat, Get Thin Plan and Eat Fat, Get Thin Cooking and Recipes), I would have given one star--or perhaps two--if I'm generous.
The premise of this one is simple. Fat has been demonized. It has been made the 'bad guy' by scientists, doctors, nutritionists, the government, the media, the food industry. But, Hyman argues, fat isn't all bad. Not all "fat" is created equal. Good fat far from being the 'bad guy' is the hero. Good fat is the hero we need as a country to rescue us from the obesity crisis. (So what is good fat? Think avocados, almonds, walnuts, olive oil, coconut oil, flax and chia seeds, olives, grass-fed beef, etc.) Diets high in good fat will help you lose weight, but, there is a catch. You have to give up eating a diet high in carbs and sugars. And you can never go back. Of course, I can't imagine *wanting* to go back. But still. That's one of those things you should know before spending time with this book.
The opening chapters are very readable. I think his writing becomes more complicated and complex in the second part. He returns to being readable in the third part, but, unfortunately he's switched from being an authentic-sounding doctor, to being an infomercial salesman.
I felt each page was saturated in a sales pitch. And also that there was a lot of 'product placement' going on as well. With every turn of the page, I heard a loud ka-ching, ka-ching. For example, buy this $70 spoonk acupressure mat; buy these $200 sheets that "ground" you to the earth's energy; buy these $50 light bulbs, etc. And that's not even mentioning the hundreds of dollars per month you'd be spending to buy all his "must-have" supplements. (Only PGX Fiber will do.) And then there's the cost of food. If he got paid a penny for every time he tells you to only buy organic, he'd be very, very rich. And he urges you to only buy organic, grass-fed, free-range, super-special meat. (You know, the stuff that costs you--at the very, very least $7 a pound but closer to $10 a pound.) Since his "diet" has you eliminating all beans and legumes--a cheaper source of protein to be sure--your only other option is organic, free-range, omega-enriched eggs. And these aren't as "cheap" as regular eggs.
I agree that it is best for your health, for your weight to give up refined/processed foods high in carbs, high in sugar, high in preservatives and additives. I agree that good fat is great for you. And if you can afford to strictly follow his plan down to every, single little detail, then perhaps you really will lose weight--a good amount of weight even. But the book is new. Even if his 1000 participant trial run was on his plan a year ago, I don't think there's enough "evidence" that his plan is guaranteed to lead to "sustained weight loss." It simply hasn't been long enough to see if anyone who uses his 21-day plan is able to keep the weight off for five years or more! (Which is what 'sustained' weight loss is all about. 95% of the weight lost on "diets" and "plans" is not sustainable.) It would be interesting to see how 'successful' the plan is five years from now. (Though I have a small feeling that if participants gained the weight back, it would be seen as being their own fault for not following the plan 'well' enough.)
So what else should you know?
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.
While on the 21 day plan, the restricted food list is very, very, very long.
No processed food, no exceptions.
No dairy.
No alcohol.
Maximum of 2 cups per day--tea or coffee--unsweetened. He recommends adding coconut oil to coffee for your breakfast.
No (refined) vegetable oils. (Think: canola, corn, soy, sunflower, etc.)
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.)
No beans, no exceptions.
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).
Also you're only allowed small allotments of fruit (half a cup per day). But *only* lemons, limes, kiwi, and watermelon. I may have forgotten the whole list. But it did not include peaches, pears, apples, grapes, strawberries, bananas, oranges, cherries, plums, pineapples, you know, the things you think of when you think FRUIT.
Small portions of "starchy" veggies (1/2 cup to 1 cup at a time, but, only 4 times a week) This includes beets, celeriac, parsnips, pumpkin, rutabaga, sweet potatoes, turnips, winter squash.
When you're ready to go off 'the diet plan' he has you transition to a "Pegan" diet that is a combination Paleo and Vegan. Some things are permanently gone forever and ever from your diet. Other things get added back into your diet in small increments, small portions, occasionally. You can add some dairy back in, for example, "locally sourced cheese from grass-fed, heirloom cows."
Quotes:
Dietary fat speeds up your metabolism, reduces your hunger, and stimulates fat burning. (16)
Dietary fat helps you reduce your overall calorie intake, not increase it. (17)
Dietary fat, and saturated fat specifically, does not cause heart disease. (17)
Dietary saturated fat raises the good kind of LDL and raises HDL (the "good cholesterol"). (17)
Dietary fat improves brain function and mood and helps prevent dementia. (17)
Food is not just a source of energy or calories. Food is information. It contains instructions that affect every biological function of your body. It is the stuff that controls everything. Food affects the expression of your genes and influences your hormones, brain chemistry, immune system, gut flora, and metabolism at every level. It works fast, in real time with every bite. This is the groundbreaking science of nutrigenomics. (56)
The premise of this one is simple. Fat has been demonized. It has been made the 'bad guy' by scientists, doctors, nutritionists, the government, the media, the food industry. But, Hyman argues, fat isn't all bad. Not all "fat" is created equal. Good fat far from being the 'bad guy' is the hero. Good fat is the hero we need as a country to rescue us from the obesity crisis. (So what is good fat? Think avocados, almonds, walnuts, olive oil, coconut oil, flax and chia seeds, olives, grass-fed beef, etc.) Diets high in good fat will help you lose weight, but, there is a catch. You have to give up eating a diet high in carbs and sugars. And you can never go back. Of course, I can't imagine *wanting* to go back. But still. That's one of those things you should know before spending time with this book.
The opening chapters are very readable. I think his writing becomes more complicated and complex in the second part. He returns to being readable in the third part, but, unfortunately he's switched from being an authentic-sounding doctor, to being an infomercial salesman.
I felt each page was saturated in a sales pitch. And also that there was a lot of 'product placement' going on as well. With every turn of the page, I heard a loud ka-ching, ka-ching. For example, buy this $70 spoonk acupressure mat; buy these $200 sheets that "ground" you to the earth's energy; buy these $50 light bulbs, etc. And that's not even mentioning the hundreds of dollars per month you'd be spending to buy all his "must-have" supplements. (Only PGX Fiber will do.) And then there's the cost of food. If he got paid a penny for every time he tells you to only buy organic, he'd be very, very rich. And he urges you to only buy organic, grass-fed, free-range, super-special meat. (You know, the stuff that costs you--at the very, very least $7 a pound but closer to $10 a pound.) Since his "diet" has you eliminating all beans and legumes--a cheaper source of protein to be sure--your only other option is organic, free-range, omega-enriched eggs. And these aren't as "cheap" as regular eggs.
I agree that it is best for your health, for your weight to give up refined/processed foods high in carbs, high in sugar, high in preservatives and additives. I agree that good fat is great for you. And if you can afford to strictly follow his plan down to every, single little detail, then perhaps you really will lose weight--a good amount of weight even. But the book is new. Even if his 1000 participant trial run was on his plan a year ago, I don't think there's enough "evidence" that his plan is guaranteed to lead to "sustained weight loss." It simply hasn't been long enough to see if anyone who uses his 21-day plan is able to keep the weight off for five years or more! (Which is what 'sustained' weight loss is all about. 95% of the weight lost on "diets" and "plans" is not sustainable.) It would be interesting to see how 'successful' the plan is five years from now. (Though I have a small feeling that if participants gained the weight back, it would be seen as being their own fault for not following the plan 'well' enough.)
So what else should you know?
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.
While on the 21 day plan, the restricted food list is very, very, very long.
No processed food, no exceptions.
No dairy.
No alcohol.
Maximum of 2 cups per day--tea or coffee--unsweetened. He recommends adding coconut oil to coffee for your breakfast.
No (refined) vegetable oils. (Think: canola, corn, soy, sunflower, etc.)
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.)
No beans, no exceptions.
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).
Also you're only allowed small allotments of fruit (half a cup per day). But *only* lemons, limes, kiwi, and watermelon. I may have forgotten the whole list. But it did not include peaches, pears, apples, grapes, strawberries, bananas, oranges, cherries, plums, pineapples, you know, the things you think of when you think FRUIT.
Small portions of "starchy" veggies (1/2 cup to 1 cup at a time, but, only 4 times a week) This includes beets, celeriac, parsnips, pumpkin, rutabaga, sweet potatoes, turnips, winter squash.
When you're ready to go off 'the diet plan' he has you transition to a "Pegan" diet that is a combination Paleo and Vegan. Some things are permanently gone forever and ever from your diet. Other things get added back into your diet in small increments, small portions, occasionally. You can add some dairy back in, for example, "locally sourced cheese from grass-fed, heirloom cows."
Quotes:
Dietary fat speeds up your metabolism, reduces your hunger, and stimulates fat burning. (16)
Dietary fat helps you reduce your overall calorie intake, not increase it. (17)
Dietary fat, and saturated fat specifically, does not cause heart disease. (17)
Dietary saturated fat raises the good kind of LDL and raises HDL (the "good cholesterol"). (17)
Dietary fat improves brain function and mood and helps prevent dementia. (17)
Food is not just a source of energy or calories. Food is information. It contains instructions that affect every biological function of your body. It is the stuff that controls everything. Food affects the expression of your genes and influences your hormones, brain chemistry, immune system, gut flora, and metabolism at every level. It works fast, in real time with every bite. This is the groundbreaking science of nutrigenomics. (56)
August 12, 2016
While the science behind this is compelling, unless you are a millionaire or live on a farm of your own, you cannot realistically adopt this diet long term. The groceries alone would be cost prohibitive, not to mention the supplements and planning involved in this. At that point, would this new life you have be worth living when you literally cannot eat anything out there?
September 11, 2016
Sell Book, Get Rich
Over fifteen years ago, my allergist told me that sardines were healthy and good for the brain. She said the body needed fat and that sugar was poison and addicting. I mentioned it to the other doctor I saw regularly, my psychiatrist. He said that low fat diets were very bad, and that just getting cholesterol tested was not telling the whole story. He also told me that to get any benefit from fish oil supplements, I'd have to take so many that I'd actually smell like a bucket of fish.
I started paying attention to conversations about nutrition, increased my "good fats", increased fruit and veggies, almost eliminated meat, and ate only whole grains in moderation, carefully scrutinizing labels and shopping mainly the perimeter of the market. No fast foods, at all.
In Eat Fat, Get Thin, by Mark Hyman presents a system that is compatible with what I've been hearing for years, though it is almost impossible to find anything in the stores (prepared) that has ANY fat content. What is confusing for me - He says that cholesterol (the bad, stroke and heart disease kind) is produced by the liver from processing carbohydrates. He breaks down all sorts of fats, almost TMI, but I'm still not clear on Trans fats. If they don't cause heart disease and strokes, because they don't enter the blood and make cholesterol, why does he later on recommend a diet without? Also, it is widely agreed that statins save lives. Are they, then, reducing the cholesterol created by carbs? Maybe if I'd read it rather than listening, it would be clearer to me.
I've also heard that the newest eating disorder to emerge affects many women late 40's and older who become obsessed or repulsed about eating something "bad" for themselves, for the animal or the environment. Since I have started to feel this way, this book looked like it might be a good guide.
But when I see someone like Dr. Hyman doing what looks an awful lot like a late night infomercial on PBS, it raises my suspicions-what is he selling? Well, besides books and DVD's and appearance fees, he must believe he's helping. Among other diet gurus, we've previously had Drs. Roizen and Oz doing same thing on PBS and Oprah. Now, Dr. Oz has his own show and is talking to people who have returned from the dead.
There are surely benefits to eating a balanced diet including fat, fiber, and carbs. Common sense tells us the food pyramid we grew up with does look upside down. Cheetos are bad, sweet potatoes better. Hyman quotes studies. Hyman discredits other studies. And Hyman has a website where people can easily buy hard to find, important supplements as well as sources for grass fed meats. He recommends personal trainers and all sorts of products to aid with sleep and stress - all cost money, some are available through his site, others through links. As soon as I heard that, I was off the whole program. That's just me. I'll do as always, take some and disregard some, with just a little grain of sea salt.
*Still ruminating over this supposedly healthy diet requiring all these supplements - http://store.drhyman.com/programs/eat...
Over fifteen years ago, my allergist told me that sardines were healthy and good for the brain. She said the body needed fat and that sugar was poison and addicting. I mentioned it to the other doctor I saw regularly, my psychiatrist. He said that low fat diets were very bad, and that just getting cholesterol tested was not telling the whole story. He also told me that to get any benefit from fish oil supplements, I'd have to take so many that I'd actually smell like a bucket of fish.
I started paying attention to conversations about nutrition, increased my "good fats", increased fruit and veggies, almost eliminated meat, and ate only whole grains in moderation, carefully scrutinizing labels and shopping mainly the perimeter of the market. No fast foods, at all.
In Eat Fat, Get Thin, by Mark Hyman presents a system that is compatible with what I've been hearing for years, though it is almost impossible to find anything in the stores (prepared) that has ANY fat content. What is confusing for me - He says that cholesterol (the bad, stroke and heart disease kind) is produced by the liver from processing carbohydrates. He breaks down all sorts of fats, almost TMI, but I'm still not clear on Trans fats. If they don't cause heart disease and strokes, because they don't enter the blood and make cholesterol, why does he later on recommend a diet without? Also, it is widely agreed that statins save lives. Are they, then, reducing the cholesterol created by carbs? Maybe if I'd read it rather than listening, it would be clearer to me.
I've also heard that the newest eating disorder to emerge affects many women late 40's and older who become obsessed or repulsed about eating something "bad" for themselves, for the animal or the environment. Since I have started to feel this way, this book looked like it might be a good guide.
But when I see someone like Dr. Hyman doing what looks an awful lot like a late night infomercial on PBS, it raises my suspicions-what is he selling? Well, besides books and DVD's and appearance fees, he must believe he's helping. Among other diet gurus, we've previously had Drs. Roizen and Oz doing same thing on PBS and Oprah. Now, Dr. Oz has his own show and is talking to people who have returned from the dead.
There are surely benefits to eating a balanced diet including fat, fiber, and carbs. Common sense tells us the food pyramid we grew up with does look upside down. Cheetos are bad, sweet potatoes better. Hyman quotes studies. Hyman discredits other studies. And Hyman has a website where people can easily buy hard to find, important supplements as well as sources for grass fed meats. He recommends personal trainers and all sorts of products to aid with sleep and stress - all cost money, some are available through his site, others through links. As soon as I heard that, I was off the whole program. That's just me. I'll do as always, take some and disregard some, with just a little grain of sea salt.
*Still ruminating over this supposedly healthy diet requiring all these supplements - http://store.drhyman.com/programs/eat...
March 16, 2016
Honestly, he lost me at "being fat makes you over eat". I was over eating BEFORE I was fat. Add in other bits that just didn't quite make sense and his no grains, breads, or legumes approach plus the input from someone I trust and I was done. There are some good points in the book, but to have to fact check almost every page is exhausting.
March 26, 2016
I would say that overall the advice in the this book is mostly sound: eat whole foods, mostly plant-based. Hyman calls this a pegan diet, combining the best of paleo and vegan diets. I feel that the level of meat/fish/chicken consumption that he suggests is quite high. My main issue is the number of tests he recommends as well as the supplements. I do not think that this is realistic for most people.
January 28, 2017
The actual info in the book is interesting, if somewhat hard to follow at times. You'd have to be a doctor or at least have a background in bio or chem to understand all this. Since I failed both, I sorta glanced through certain sections. But I get the main point, which is that fat isn't nearly as bad for you as has been claimed and that some sorts of fat are actually (very) good for you. So far, so good.
It's in the second part of the book that I got frustrated. The author claims to advocate natural, healthy eating (something he calls Pegan), but he starts by stating you need a truckload of supplements each day. In my opinion, if you eat a balanced diet, you wouldn't need all that, unless you have specific health concerns. And wouldn't you know it, he actually sells this stuff...which makes him a salesman, not a doctor.
Moreover, the diet he proposes is pretty much unattainable for anyone living on a budget and anyone with little time to cook. I mean, grass-fed organic meat, line-caught fresh fish (I'd like to see that happen when you live far away from oceans and lakes!), everything organic (which, by the way, has not been proven to be healthier, especially organic fruits and veggies), all kinds of nuts and seeds, homemade broth/milks, etc. It's very expensive and highly impractical.
In short: yes, the info and research on the benefits of fat was very interesting, in as far as I could understand it, let alone remember all of it. But the rest felt like marketing crap to me.
It's in the second part of the book that I got frustrated. The author claims to advocate natural, healthy eating (something he calls Pegan), but he starts by stating you need a truckload of supplements each day. In my opinion, if you eat a balanced diet, you wouldn't need all that, unless you have specific health concerns. And wouldn't you know it, he actually sells this stuff...which makes him a salesman, not a doctor.
Moreover, the diet he proposes is pretty much unattainable for anyone living on a budget and anyone with little time to cook. I mean, grass-fed organic meat, line-caught fresh fish (I'd like to see that happen when you live far away from oceans and lakes!), everything organic (which, by the way, has not been proven to be healthier, especially organic fruits and veggies), all kinds of nuts and seeds, homemade broth/milks, etc. It's very expensive and highly impractical.
In short: yes, the info and research on the benefits of fat was very interesting, in as far as I could understand it, let alone remember all of it. But the rest felt like marketing crap to me.
May 5, 2016
Great book, well written and a lot of information. Nothing new however to me as I'm always reading the latest research etc in regards to health. Basically talks about the low-fat diet craze and how many have cut the fat have now increased carb and sugar consumption included in low-fat type snacks. Basic nutrition sense to eat whole foods, less garbage foods and processed foods. Ok to eat fats such as coconut oils, olive oil, nuts, whole eggs and butter. And cut out all processed foods, sugar, dairy (except butter), beans, wheat products and certain fruits and veggies. Has many recipes including the recipe for bullet proof coffee people rave about.
November 18, 2016
This guy does not properly represent his research, skewing things to support his perspective. He also has no discussion of nutrient density, of course choosing to focus on fat. The plain fact is, animal fat has shown to WORSEN insulin response. I was unimpressed.
February 10, 2017
I care as much as Dr. Hyman does, so I felt compelled to speak out. Was a certified Natural Therapeutics Specialist and Licensed Massage Therapist for more than twenty years, have a firm foundation. Also worked for physicians for about fourteen years and know how and what they think. I believe Hyman cares, but... I do have concerns. Guys like Chopra and Oz, with their new-age piecemeal unqualified advice outside their profession, worry me.
Hyman went to Tibet for a while, probably where the fat-in-tea idea is from, but forgets that the natives in Tibet have physiologic/allelar changes adapted to high altitude and the more limited variety of foods traditionally available, and he is a white guy from America with local physiology, like us. And like the Beatles, he learned a little, came back, and is making lots of money without actually "doing the time" one must invest over a lifetime, as those folks have. A little knowledge is a dangerous thing.
He has commercialized himself and, as with all such television-doctor marketing superstars, I would recommend they all read "The Citadel" by Cronin, about a doctor who became a dedicated physician to help the destitute in England, who veered off course and hawked useless remedies to rich people for personal profit, at the possible loss of his soul and loss of original humanitarian aspiration. I've seen some pretty irresponsible, even dangerous, recommendations on these television shows including PBS, and they all cover their butts by either saying it's either for entertainment value, or that they should always consult their own doctor first.
I doubt they had vitamin and fiber supplements in the Paleolithic era unless they time-traveled. They didn't eat chicken or cows, or any other domesticated meat or animal protein. They didn't have coconut/refined oils, didn't have any of the animals or produce we've genetically altered for taste, sweetness, color, productivity, longevity, pest resistance, or adaptability to mass harvest and shelf life. They didn't even usually have abundance, all food was seasonal and local to each country. And they died at thirty with their wonderful diet, don't forget that! People starved (and there's even proof that fasting diets increase longecity, too). They worked hard. No one ate three meals a day until the recent invention of the clock. Nothing they ingested was contaminated, whereas no matter what we buy now, it is. All of us now bear traces of radioactivity, there isn't any potable drinking water left anywhere on the planet. The controls over what is organic in the U.S. are loose unless you raise your own, and even then, you'd have to be careful what you feed them. We rely on others to tell us the truth about their farm produce, but we don't have the inspectors to enforce. You'd have to be willing to slaughter animals yourself, or at least humanely house chickens for eggs, if you were really imitating our ancestors, and if people had to kill their own animal protein, they'd be vegetarians or vegans. The produce we eat now is rarefied.
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?
Doctors are taught in medical school that whatever new research teaches as the scientific truth of the day, will be disproven or contradicted within eight to ten years. This includes dietary regimens like Hyman's, he's the first to admit that about all the previous erroneous past dietary notions docs taught patients and believed themselves. But he thinks his is different and special? Science (the god docs worship) has shown that almost any diet, no matter how conservative or extreme, will initially cause weight loss, but most people regain the weight after the novelty wears off. Americans are raised believing they can eat, drink, smoke and do whatever they want to their bodies and the environment, and that there will then be available a quick miracle cure, a magic pill, a surgery, like a Hollywood movie. It doesn't work that way, health is a lifetime commitment, Bruce Willis ain't gonna slide down a rope from a helicopter and save us, and Dr. Hyman seems to care but he's also making a passel of money off sick, ignorant people who can afford him and his products.
And remember... nutritional supplements and herbs may be OTC but they are still drugs, not necessarily harmless. They're uncontrolled substances, and the further you isolate and distill a substance from its original whole protective food source, the more impact it can have, sometimes harmful or at the least misleading. Vitamin pills aren't a panacea. And you have no guarantee that they are delivering the biologically active ingredient the bottle promises, or that there aren't other contaminants, or even that they can help. Doctors rejected simple nutrition back in the 1940s when synthetics started being developed as the new modern thing, and now they're backtracking both because it's useful, and lucrative. They aren't specialists in natural therapeutics and complementary medicine, their training isn't as deep in understanding as someone certified after years of training and experience.
Personally, I value my quality of life and want to live as long as I can and be of as much service as possible, so I don't eat animal protein, I just don't believe that I'm more important than other sentient beings, I don't believe they're here to feed, clothe, work for and entertain us, they have profoundly deep emotional lives and I don't wish to cause them to suffer. Animal protein is inflammatory, and inflammation is at the root of most modern ailments, often even more important than genetics. And our monoculture farming is an issue in itself, the burden and dangers which I will not address here any more than topics such as ZPG or habitat encroachment. Some say that lifestyle is ninety percent of whether one manifests cancer, not genetic predisposition. Animal protein burdens the environment significantly, pollutes rivers and streams, causes untold suffering of animals.snd humans, causes greenhouse effect directly and indirectly, is significantly more expensive than plant protein lower down on the food chain, and existing lower down on the food chain is healthier for us and the ecosystem, and more compassionate. I would refer you to F. Lappe', or books by Edward O. Wilson for actual stats about how many more people could easily be sustained, and how much healthier the biosphere would be, without raising and harvesting animals.
Whenever a developing country "arrives," their animal protein consumption skyrockets, to their and the ecosystem's detriment. If you're vegetarian or vegan, Hyman forbids the usual sources of plant protein. Not that you need as much protein as docs think, that changes too depending on lobbyists and special.interest groups, and don't forget that all vegetables have protein (fruits don't). And it's easy to eat sources of all nutrients without supplements, you just become informed and habitually have different automatic staples in your pantry than mainstream Americans do. Are beans and whole grains really bad for you... or is he trying to modify the diet to attract people who wouldn't otherwise buy his books and supplements or be willing to try his regimen?
So I have concerns and disagreements. Look... if this diet will jump-start you, try it. It's better than the American industrial-food diet (read "Salt, Sugar, Fat: How the Food Industry Got Us Hooked" by Moss). But I think it's for affluent people and won't last, and I question the fact that he has a conflict of interest in selling his own and his colleagues' stuff, recommending Vitamixes and other expensive tools, and docs are supposed to be above that sort of thing. He's rich, he can afford expensive tools and foods. But then, medicine is Big Business now, and the burden is placed upon the consumer to become informed. And you are consumers now, not just patients. Do your research first, get the books and CDs for free from the library, and take any diet with a grain of salt. Educate yourself, make informed decisions, and don't depend on charismatic gurus to cure you (Chopra and Oz drive me nuts). I agree with the traditional Chinese: moderation in all things is best. And caveat emptor.
Hyman went to Tibet for a while, probably where the fat-in-tea idea is from, but forgets that the natives in Tibet have physiologic/allelar changes adapted to high altitude and the more limited variety of foods traditionally available, and he is a white guy from America with local physiology, like us. And like the Beatles, he learned a little, came back, and is making lots of money without actually "doing the time" one must invest over a lifetime, as those folks have. A little knowledge is a dangerous thing.
He has commercialized himself and, as with all such television-doctor marketing superstars, I would recommend they all read "The Citadel" by Cronin, about a doctor who became a dedicated physician to help the destitute in England, who veered off course and hawked useless remedies to rich people for personal profit, at the possible loss of his soul and loss of original humanitarian aspiration. I've seen some pretty irresponsible, even dangerous, recommendations on these television shows including PBS, and they all cover their butts by either saying it's either for entertainment value, or that they should always consult their own doctor first.
I doubt they had vitamin and fiber supplements in the Paleolithic era unless they time-traveled. They didn't eat chicken or cows, or any other domesticated meat or animal protein. They didn't have coconut/refined oils, didn't have any of the animals or produce we've genetically altered for taste, sweetness, color, productivity, longevity, pest resistance, or adaptability to mass harvest and shelf life. They didn't even usually have abundance, all food was seasonal and local to each country. And they died at thirty with their wonderful diet, don't forget that! People starved (and there's even proof that fasting diets increase longecity, too). They worked hard. No one ate three meals a day until the recent invention of the clock. Nothing they ingested was contaminated, whereas no matter what we buy now, it is. All of us now bear traces of radioactivity, there isn't any potable drinking water left anywhere on the planet. The controls over what is organic in the U.S. are loose unless you raise your own, and even then, you'd have to be careful what you feed them. We rely on others to tell us the truth about their farm produce, but we don't have the inspectors to enforce. You'd have to be willing to slaughter animals yourself, or at least humanely house chickens for eggs, if you were really imitating our ancestors, and if people had to kill their own animal protein, they'd be vegetarians or vegans. The produce we eat now is rarefied.
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?
Doctors are taught in medical school that whatever new research teaches as the scientific truth of the day, will be disproven or contradicted within eight to ten years. This includes dietary regimens like Hyman's, he's the first to admit that about all the previous erroneous past dietary notions docs taught patients and believed themselves. But he thinks his is different and special? Science (the god docs worship) has shown that almost any diet, no matter how conservative or extreme, will initially cause weight loss, but most people regain the weight after the novelty wears off. Americans are raised believing they can eat, drink, smoke and do whatever they want to their bodies and the environment, and that there will then be available a quick miracle cure, a magic pill, a surgery, like a Hollywood movie. It doesn't work that way, health is a lifetime commitment, Bruce Willis ain't gonna slide down a rope from a helicopter and save us, and Dr. Hyman seems to care but he's also making a passel of money off sick, ignorant people who can afford him and his products.
And remember... nutritional supplements and herbs may be OTC but they are still drugs, not necessarily harmless. They're uncontrolled substances, and the further you isolate and distill a substance from its original whole protective food source, the more impact it can have, sometimes harmful or at the least misleading. Vitamin pills aren't a panacea. And you have no guarantee that they are delivering the biologically active ingredient the bottle promises, or that there aren't other contaminants, or even that they can help. Doctors rejected simple nutrition back in the 1940s when synthetics started being developed as the new modern thing, and now they're backtracking both because it's useful, and lucrative. They aren't specialists in natural therapeutics and complementary medicine, their training isn't as deep in understanding as someone certified after years of training and experience.
Personally, I value my quality of life and want to live as long as I can and be of as much service as possible, so I don't eat animal protein, I just don't believe that I'm more important than other sentient beings, I don't believe they're here to feed, clothe, work for and entertain us, they have profoundly deep emotional lives and I don't wish to cause them to suffer. Animal protein is inflammatory, and inflammation is at the root of most modern ailments, often even more important than genetics. And our monoculture farming is an issue in itself, the burden and dangers which I will not address here any more than topics such as ZPG or habitat encroachment. Some say that lifestyle is ninety percent of whether one manifests cancer, not genetic predisposition. Animal protein burdens the environment significantly, pollutes rivers and streams, causes untold suffering of animals.snd humans, causes greenhouse effect directly and indirectly, is significantly more expensive than plant protein lower down on the food chain, and existing lower down on the food chain is healthier for us and the ecosystem, and more compassionate. I would refer you to F. Lappe', or books by Edward O. Wilson for actual stats about how many more people could easily be sustained, and how much healthier the biosphere would be, without raising and harvesting animals.
Whenever a developing country "arrives," their animal protein consumption skyrockets, to their and the ecosystem's detriment. If you're vegetarian or vegan, Hyman forbids the usual sources of plant protein. Not that you need as much protein as docs think, that changes too depending on lobbyists and special.interest groups, and don't forget that all vegetables have protein (fruits don't). And it's easy to eat sources of all nutrients without supplements, you just become informed and habitually have different automatic staples in your pantry than mainstream Americans do. Are beans and whole grains really bad for you... or is he trying to modify the diet to attract people who wouldn't otherwise buy his books and supplements or be willing to try his regimen?
So I have concerns and disagreements. Look... if this diet will jump-start you, try it. It's better than the American industrial-food diet (read "Salt, Sugar, Fat: How the Food Industry Got Us Hooked" by Moss). But I think it's for affluent people and won't last, and I question the fact that he has a conflict of interest in selling his own and his colleagues' stuff, recommending Vitamixes and other expensive tools, and docs are supposed to be above that sort of thing. He's rich, he can afford expensive tools and foods. But then, medicine is Big Business now, and the burden is placed upon the consumer to become informed. And you are consumers now, not just patients. Do your research first, get the books and CDs for free from the library, and take any diet with a grain of salt. Educate yourself, make informed decisions, and don't depend on charismatic gurus to cure you (Chopra and Oz drive me nuts). I agree with the traditional Chinese: moderation in all things is best. And caveat emptor.
September 2, 2024
Meh, lots of rules and caveats.
August 26, 2022
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.
•Fat in food shouldn’t be demonized like it is; that’s sugar’s place. (And in some cases due to the individual… bread, dairy and some grains belong on that pedestal of shame as well)
•Calorie counting is a scam and doesn’t work because no two calories are the same, and you can’t just simply “work out enough” to burn yucky calories.
•Packaged foods are evil. (And in my case, make me sick!)
Dr. Mark does an excellent job of ensuring variability and a change in lifestyle depending on the individual needs of the eater; this is not a diet. He’s calling all of America to reverse diseases and to feel great doing it.
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.
•Fat in food shouldn’t be demonized like it is; that’s sugar’s place. (And in some cases due to the individual… bread, dairy and some grains belong on that pedestal of shame as well)
•Calorie counting is a scam and doesn’t work because no two calories are the same, and you can’t just simply “work out enough” to burn yucky calories.
•Packaged foods are evil. (And in my case, make me sick!)
Dr. Mark does an excellent job of ensuring variability and a change in lifestyle depending on the individual needs of the eater; this is not a diet. He’s calling all of America to reverse diseases and to feel great doing it.
April 23, 2017
The information is incredible and helpful. I'm starting on my 21 day detox and will see if it fits what I need for my own health issues. But I learned so much good stuff so far.
September 28, 2017
Good information on why it is important to have healthy fats in our diets. This really is the KETO diet...also very similar to Whole30. After you follow his 21 day plan he tries to combine a Paleo and Vegan diet as he says they both have good qualities he calls it the pagan diet.
May 21, 2016
A plea to embrace a low sugar, low carbohydrate diet. Similar to his earlier “The Blood Sugar Solution,” so unless, like me, you benefit from receiving similar information from different sources, you may not need both books. About two-thirds is an entertaining and accessible review of the scientific literature. The last third is a diet plan with recipes. The plan includes how to prepare your kitchen, staples and seasonings to keep on hand, a review of cooking techniques, a twenty-one day initial diet, and a maintenance plan. It’s a re-introduction to simple, healthy eating for people who may have forgotten what real food is, but it also has interesting scientific perspectives and up-to-date information for people who already try to eat organic and unprocessed foods. I recommend it.
July 11, 2016
Highly recommend reading this book for the info on heart disease and high cholesterol. Gives a list of the specific tests you should be asking for to determine heart health (that your Dr. probably isn't checking). Program seems sound and the recipes look good. I borrowed this from the library, but may have to buy a copy to use as a reference.
March 16, 2016
As another reviewer said, this is the most up-to-date information on diet and nutrition that I have read to date. If I had only known this 20 years ago, I would not be a pre-diabetic today. I highly recommend this book.
June 21, 2017
This is an analysis of what pseudo-foodscience has done to our society and how removing fats from our diet as "bad", despite eating them for thousands of years has resulted in more fat people than ever.
December 16, 2018
I read this right after Always Hungry by Dr. David Ludwig. They both cover similar ground (the food industry is more concerned with profit than creating nutritious foods; the food industry gives lots of money to our politicians-- which is why they aren't doing a better job of creating better food regulations; confusion about the complex science of nutrition have led to bad recommendations over the years-- which is why consumers are confused, to whit: fat isn't as bad for you as you think it is). They both include lots of cited research and cover the science of nutrition. They both recommend increased dietary intake of certain "good" fats, more non-starchy vegetables, reduced carbs, and very little sugar). Dr. Hyman's plan is a little more hard-core and, I think, somewhat unrealistic for: poor people, working people, and/or beginners. I think Dr. Ludwig's approach might be a little more manageable.
Quotes
Quotes
February 13, 2020
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!
Here you’ll find my summary of the book, and my thoughts of the book are at the end.
The book divided into four parts:
How did we get into this big, fat mess?
Separating fat from fiction.
The eat fat, get thin plan.
Recipes
Chapter 1
seemingly good advice from government, health care industry, and food industry is only “seemingly” – they were wrong about a lot of stuff
now we eat 152 pounds of sugar and 146 pounds of flour per year
there are lots of types of fat
saturated
monounsaturated
polyunsaturated
trans fat
lots of variety within saturated and polyunsaturated fats
truths:
not all fats are bad
eating liberal amounts of the right ones will NOT make you fat
thankfully scientific evidence is mounting that this is the case
you can lose weight on a high fat diet, as long you eat the right kinds, and as part of a healthy diet
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
Dr. Hyman talks about his own conversion from recommending low fat diets to high fat diets
includes a survey of 13 questions that will help you determine if you’re on the wrong path
has a checklist for the FLC (feel like crap) syndrome
says that following his guidelines will remove FLC
Chapter 2
we’ve been told two big falsehoods about fat
all calories operate in the same way in the body
fatty cholesterol deposits cause hear disease
but the body is more complex than that
delves into those two falsehoods, why they’re accepted, and how they’re wrong
talks about the roles of:
big government
big food companies
sugar is the new fat – sugar is BAD
the redemption of fat
Chapter 3
eating fat does NOT make you fat
if you believe all calories are created equal, then might think that staying away from fat is a good idea, but it just doesn’t work out this way
calories are digested differently, depending on the type of food
it’s not eating more and exercising less that makes you fat – rather, BEING fat makes you eat more and exercise less
restricting calories makes your body perceive a starvation situation which makes you tired and hungry and slows down your metabolism – things we don’t want
when talking high fat versus low fat diets, you must consider the type of fat
eating a low-fat diet can make you crave bad foods
there can be problems with high fat low-carb diets, but they’re easily avoided
Chapter 4
all about the kinds of fats in detail
four types of fat: saturated fat, monounsaturated fat, polyunsaturated fat PUFA (omega-3 and omega-6), and trans fats
saturated fats are misunderstood
monounsaturated fats are good for you (like olive oil, oil from nuts)
some PUFA are good, others are not, also it can depend what you eat them with
transfats are bad – at least everyone agrees on that
Chapter 5
all about fat and heart disease
lots of research, and it basically says there’s no link between total dietary fat (the fat you eat) or saturated fat and heart disease
added fat can actually be beneficial
big 2014 study said vegetable oils are NOT good, contrary to what many people espouse
trans fats increase heart desease while omega-3 fats decrease it
saturated fats in your blood that cause heart attacks come from eat sugar and carbs, not from eating fat
omega-3 fats from fish are the most protective
how saturated fats relate to inflammation, carbohydrates, and cholesterol
the big business statins – basically they only help if you’ve already had a heart attack
the right kind of tests you should get from your doctor, and what they mean
Chapter 6
at the turn of the last century vegetable oil’s were almost unheard of
but now 20% of Americans diet is made up of soybean oil
increasing omega-3 oil‘s in your diet reduces heart attacks and death
many studies show correlation, like someone ordering a big Mac also ordering fries, but not causation. Because ordering a big Mac does not MAKE you order fries – they just often occur together.
careful study of past trials shows that omega-6 oils are to be avoided
94% of US soybean crops are genetically modified
some recommendations are:
cut out refined oils except extra-virgin olive oil
use extra virgin coconut oil and a little grass fed butter or ghee
stop fearing animal fat, but stick with grass fed, pasture raised, and organic.
get fats from Whole Foods like avocados, nuts, and seeds.
Chapter 7
all about meat – is it good or bad?
is it meat vs veggies, or rather the sugar and refined carbs that are part of the typical meat eater’s diet that we should be concerned with?
why it’s hard to determine the effects of meat on the typical meat eater in North America
does saturated fatl in meat cause heart disease?
red meat and its relation to bad gut bacteria
does red meat cause type 2 diabetes and weight gain?
does red meat cause cancer?
does red meat cause inflammation?
is eating meat immoral or unethical?
is grass-fed meat better?
Chapter 8
A chapter about these different kinds of foods:
eggs
butter
coconut oil
MCT oil
palm oil
olive oil
nuts and seeds
Chapter 9
Fat Benefits:
reverses type 2 diabetes
prevents brain aging and dementia
helps with seizures, depression, ADD, autism, trauma, more
reduces inflammation and autoimmune disease
boosts sports performance
gives beautiful hair, skin, nails
enhances sex life
Chapter 10
No longer about the theory but starts the really practical stuff. What to eat? What not to eat? Etc.
the Eat Fat, Get Thin Plan
comparing vegan and paleo diets
combining the best of vegan and paleo
dairies, grains, beans, meat, eggs
personalizing your diet
testing your genes
Chapter 11
This chapter continues with the really practical stuff – the eating prorgam. It lays the groundwork for chapters to come with a quick summary.
getting ready to start the plan
implementing the plan kick-off phase
the long-term plan
Chapter 12
All about laying the groundwork for your new way of eating.
kitchen makeover
good ingredients
foods to avoid
coffee
examples from real life
supplements
your numbers from your doctor
Chapter 13
Outlines the eating plan itself. This is the juicy stuff!
what to eat
breakfast
lunch
dinner
foods to avoid
good sources of fat
good sources of protein
protein powders
good carbs
daily schedule
troubleshooting tips
Chapter 14
Discusses the transition from the intro part of the plan to the full time part of the eating plan.
exit interview after the 3 week intro diet
transition plan, option 1: continue as before
transition plan, option 2: the pegan diet
Chapter 15
This chapter gives some cooking tips!
planning eating for the week
how to cook vegetables
how to cook chicken, seafood, and meat
shopping tips
basic kitchen tools
Chapter 16
Dr. Mark Hyman gives a bunch of recipes that fall neatly into his eating plan.
snacks
smoothies and more
eggs and pancakes
salads
chicken, turkey, duck
beef and lamb
seafood
soups and stews
sauces
sides and vegetables
My Thoughts
I borrowed this book from the library, and it’s going on my Amazon list. It’s really good. Some of the theoretical stuff (like chapters 4-6) was a little tough slogging, and I actually skipped them at first and came back to them later. In retrospect I don’t think I should have done that. Good groundwork in those chapters.
I’ve been trying to lose weight for several months now, and this book really helps me determine what I should eat, and helps me feel good about those decisions.
The recipes are interesting, but to be honest I don’t know how much use I’ll be able to make of them. Many of them include nuts or milk from nuts, and I am allergic to ALL nuts. Tree nuts, coconuts, peanuts – all that stuff. So the number of recipes I can use is pretty small. As well, the recipes use lots of ingredients. Even if lots of them are spices, it’s quite daunting.
On the whole, though, it’s a great book, and it’ll be going on my reference shelf.
This entire review has been hidden because of spoilers.
May 3, 2018
This book is full of good information, but the actual diet is a lot more complicated than I had imagined. The diet turned out to be really strict. For instance, you can’t eat any dairy except for clarified butter or ghee, and you can only eat certain kinds of nuts prepared in a specific way.
Find Get Fat, Get Thin at the Westminster Public Library!
Find Get Fat, Get Thin at the Westminster Public Library!
January 18, 2018
For the most part book was ok, well laid out, but a bit too much of the author talking about how wonderful he is which got boring. Author also seems to forget that most readers will not be able to afford all of the grass fed, and free-range ingredients he is saying must be a part of their life. Needs to wake up to the real world. <><
July 27, 2017
Mind expanding information on how we've been lied to for years about what makes us fat. Do I sound bitter? I am.
May 16, 2018
Excelente! Todo mundo debería leerlo.. aquí la clave por la que estamos con sobrepeso, con muchas enfermedades, problemas de nutrición, metabolismo lento. y mejor aún, qué hacer para combatirlo
April 2, 2020
Lots of information. Some seemed off like - being fat makes you over eat. But don't you need to over eat to get fat? Some weird things like that but still interesting.
August 19, 2020
This book turned my believes upside down regarding diet, fat, the food industry (I may confess I had some doubts about this one). The first part about how we got into this big fat mess is very interesting.
I understand mark Hyman has a magic plan to cure the feel like crap syndrome, but sadly it turns out to be mainly product placement for Dr Hyman (and friends) products. So... Is everything unbiased?
I understand mark Hyman has a magic plan to cure the feel like crap syndrome, but sadly it turns out to be mainly product placement for Dr Hyman (and friends) products. So... Is everything unbiased?
March 30, 2023
Informative and validated what I already knew from my own healthy eating endeavors.
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