Zdrowy tłuszcz. Jak schudnąć i być zdrowym, jedząc więcej tłuszczu

by Steven Masley, Jonny Bowden, Iwona Michałowska-Gabrych (Translator)

Co należy jeść, by być zdrowym i nie tyć? – to pytanie towarzyszy nam od dawna, a odpowiedzi jest tyle, że wywołują zamęt. Brzuchy tymczasem rosną... Wreszcie pojawiło się światełko w tunelu: lekarz Steven Masley i dietetyk Jonny Bowden, reprezentujący diametralnie różne szkoły dietetyczne, doszli do takiej samej odpowiedzi na pytanie o powód, dla którego tyle osób bezskutecznie walczy z nadwagą i chorobami. Nie chodzi o rozróżnienie między kaloriami i węglowodanami czy rywalizację diety mięsnej z roślinną. Znacznie ważniejsza jest różnica między zdrowymi i niezdrowymi tłuszczami!

Rezultatem odkryć autorów jest książka, w której wprowadzają podział tłuszczów na zdrowe, niezdrowe i neutralne oraz przedstawiają niesamowite właściwości zdrowych tłuszczów, takie jak zdolność do zapewnienia równowagi hormonalnej i kontrolowania apetytu czy zapobieganie stanom zapalnym. Masley i Bowden tłumaczą, które tłuszcze wybierać, a których unikać i przedstawiają 30-dniowy plan żywieniowy oraz 50 przepisów wg formuły "tłuszcz-błonnik-białko-smak". Podpowiadają też, jak unikać błędów w używaniu zdrowych tłuszczów.

Książka, która stanie się klasycznym poradnikiem żywieniowym.

Genres: Health, Nonfiction, Nutrition, Food, Diets, Audiobook, Adult

360 pages, Paperback

First published January 19, 2016

About the author

STEVEN MASLEY, MD is a Fellow with the American Heart Association, the American Academy of Family Physicians,and with the American College of Nutrition. He has devoted his medical career to the study of heart disease and aging, and has published significant research on these subjects in leading medical journals.
Currently he is the president of the Masley Optimal Health Center in St. Petersburg, Florida, and has a clinical appointment with the University of South Florida.

He is also an instructor of Lasting Leadership with Eckerd College, and has taught at the Center for Leadership with Sykes College of Business at the University of Tampa.

Reviews

[Meera · Rating 4 out of 5]

This wasn't revolutionary. I should have read the synopsis more closely before I started listening to this because this is mostly an advocate for the low-carb/high-fat diet. But I was still hooked from the beginning and kept listening. From what I've learned from the past, I don't do well with any "diet" that restricts me, but I usually find something I can use from it. What I got from this is to make my food choices more organic than I already do. I learned more about which oils are better to use depending on the cooking heat. It also gave some ideas on what supplements to get. I am going to buy this so I can refer to those sections. I also liked the section on what else is important to our wellbeing besides our diet. So in the end, I was glad I listened to this and it reinforced my mostly healthy eating lifestyle.

[Online Eccentric Librarian · Rating 4 out of 5]

More reviews (and no fluff) on the blog http://surrealtalvi.wordpress.com/

Smart Fat is written by a team who have worked in the health profession for years and recently changed the way they (and hopefully we) view diets as it relates to fat and protein. Using the latest knowledge (probiotics, avoiding packaged food, cutting out sugar and bread products) they hope to undo the years of misleading information about the importance (and health) of fat and how using it intelligently can lead to better health and weight loss. Note that this book is all about a complete lifestyle change - one the authors feel is necessary for lifelong health rather than temporary, non sustainable short term goals.

The book breaks down as follows: Introduction (The smartest way to live for the rest of your life); Part One: Smart Facts About Smart Fat (A high fat diet for a low fat body, why the smart fat solution will make you lean and healthy, what NOT to eat, Unlearn what you know about food); Part Two: Smart Fat Your Food (The smart fat solution, The thirty day plan of smart fat meals, The smart fat user's guide); Part Three: Beyond Diet, Smart For Life (Smart supplements, Smart living, Smart recipes); References, acknowledgments.

The crux of the book is how we've been told fat is the enemy since the 1970s yet in fact the opposite has been true - that most fats are not only good but needed to properly digest or use nutrients. The book goes over fats thoroughly: which are good and which really are bad and should be avoided. Of note is that by removing fat from so many foods over the decades, the taste was also removed and replaced with chemicals and sugars - causing so many health problems.

Glycemic load control is a large part of the diet as well, ensuring that sugar bombs aren't slowly destroying the body's more delicate parts (e.g, eyesight and eyes) and that the system maintains even blood sugar levels without harsh spikes.

Protein and supplements are also necessary to follow the diet. The authors liberally sprinkle protein in everything from shakes to soups in the recipes. As well, quite a few supplemental pills are recommended, from Vitamin D to Vitamin K.

The recipes are few but they are interesting - many using yogurt, legumes, or kale for the most nutrient packed meals. The authors stress that the meals/diet plan isn't about denial or being diet police and that an occasional pizza or sandwich isn't the end of the world. But the focus is on good fat, organic foods, avoiding processed anything, and protein.

A large 3/4 of the book is about debunking myths about diets and going over the latest research/findings on what is and isn't health. Certainly, the focus on diabetes and poor health, obesity and heart disease, means there is a lot being done to identify these problems. Both authors have stayed on top of the latest findings and present them here as part of this diet plan.

The recipes are interesting but limited in presentation by the format of the book (making it kindle friendly at the expensive of any kind of formatting other than basic paragraphs and bold text). This is the problem with most diet books, though, so expect frustration when preparing the meals at first as you squint at the small text, blocky directions (I always hope for numbered small steps rather than blocky paragraphs). Chicken satay skewers with cabbage wraps, borscht, sirloin steak chili, and the usual chicken breast variations/morning smoothies are typical recipes.

In all, the authors make great points and the gem in this book is the first 3/4 full of health and diet information. The Smart Fat Diet has a lot of what we've seen recently but the focus on smart fats is a bit different and a new way to look at food. Just be prepared to commit to truly ensure success. Reviewed from an advance reader copy provided by the publisher.

[Becky · Rating 4 out of 5]

First sentence: Not too long ago, we were both advocating specific diets for weight loss and wellness.
We weren't just advocates of these plans--we built our professional lives around these two seemingly contradictory nutritional philosophies.

Premise/plot: "Eat more fat. Lose more weight. Get healthy now." Thus the front cover proclaims proudly. This diet book urges a 5-5-10 eating program. 5 Servings of smart fat, 5 Servings of clean (or at least lean) protein, and 10 servings of fiber per day. But it isn't just about what you put into your body, it's also about what you DON'T put into your body--and WHY. So I would say half of this focuses on WHY to change your eating in the first place, why you need to eat more smart fat and very little to no "dumb" fat, why the quality of your food matters--especially in protein, but also other food groups, why eating better will help your health overall. And the other half focuses on the WHAT: what you need to eat, what you don't need to eat, the right serving sizes or portions, etc. This one includes a 30 day meal plan with 50 recipes. This plan isn't just about eating right, however, it is also about living right: exercising, sleeping, finding healthy ways to unstress, etc.

My thoughts: I thought I had sworn off diet books--at least this year. But my Dad wanted me to read this one with him. And so I picked it up. If I were to decide to try this "smart fat" plan, it wouldn't be a drastic change for me. (I already am gluten-free. I already eat a LOT of vegetables and fruit. I already use coconut oil and olive oil. I already aim for a high fiber diet.) But it would be making a few small changes. I do feel better about this book than the other "eat fat" book I reviewed earlier in the year. That one I thought was after people's money and was out to make a LOT of it not just a little. This one I felt was different.

[Stephen Gr · Rating 5 out of 5]

I first listened to this as an audiobook. I then bought the book and took notes to reference. This is the kind of book that will influence you for the rest of your life. I've totally changed my food sources and added new foods. I never ate almonds or avocados or purchased avocado oil before. I didn't start cooking my own beans and legumes. But now I'm losing weight, I'm feeling full, and I know I'm eating healthier than I had been previously.

This has changed my food habits for life.

[Kim Collins · Rating 4 out of 5]

This was a great book, explaining (in simple laymen's terms) the science behind good and bad fats, processed carbs and inflammation. It's more of a pep talk for a lifestyle change than it is a temporary diet. I have been following this way of eating on and off on my own for a while but I appreciated the explanations and also the easy guidelines for your fat, protein and fiber intake.

I'm not really a supplement-taker (though I do take a probiotic) so the chapter on supplements seemed daunting to me. They certainly make a few valid arguments as to why we need more even if we are eating well, but I personally don't think I could come close to keeping up with the supplements they actually recommend. I may, however, consider adding Vitamin D and Magnesium in the future because their benefits appeal to me and concur with many articles I have read in the past.

I tried a few of the recipes and they were good (I also have a few of Jonny Bowden's cookbooks so I'm already a fan). I find the 30 day eating plan to be a huge stretch for someone who has a busy lifestyle and a family to take care of. Most people cannot cook those types of meals at lunch time or even in advance to bring for lunch. But following these principles becomes easier and easier with time and it really helps one keep fit and healthy. I lost the extra weight I needed eating in this way and have adopted it as a part of my lifestyle. I'm a believer.

[Bea · Rating 4 out of 5]

If you are still buying fat-free products, this book is a must read!
(Remember years ago when Kelly did a special on PBS on the importance of fat? This data backs her theory.)
Supports the Zero Belly diet….each meal/snack needs healthy fat/fiber/protein.
For years I paid an organization to help with weight control which still sells packaged junk on their shelves….Wish I had read these books long, long ago.

[Jennifer Ritchie · Rating 4 out of 5]

Out of the zillions of diet books I’ve read recently, this one seems the most sensible and most doable. It advocates a relatively low-carb diet, but it isn’t nearly as restrictive or complicated as Atkins or strict keto. It’s an interesting book because the two authors were originally on opposite ends of the nutrition spectrum, but came to the same conclusions eventually. It helps that one of them is a trained chef—some “healthy” food books are culinary disasters. I actually tried one of the recipes, and it was not just ok, it was delicious.

Like most nutrition books these days, it insists on organic produce and organic/grass fed/cage free meat and poultry because of “toxins.” I can’t possibly afford that, and I’m just not convinced it’s that big of a deal. Otherwise, though, I’m trying to follow the general approach that they offer, and it hasn’t ruined my life or anything! :)

[Eder Mijangos · Rating 4 out of 5]

Me pareció muy útil, contiene información científica confiable y explicada de una forma sencilla sobre el funcionamiento del cuerpo y los efectos de los nutrientes en el organismo. Me gustó la forma en la que se pueden adaptar los consejos del libro, tanto en la cocina, como en la vida diaria. Realmnete me inspiró a modificar mi dieta, poco a poco y sin hacer nada muy radical.

[Msjodi777 · Rating 3 out of 5]

Fairly well presented; good science, but yet another of those doctors who wants to talk about how great he is, yet who has no concept of what most readers can afford to purchase in order to prepare their meals. 'Cmon wake up and look around you at what most Americans are earning, and write accordingly. <><

[Michelle · Rating 3 out of 5]

Wanted to like this book which very sensibly gives one permission to eat avocados every day. :-) There is some sound science and advice here, but meat. So. Much. Meat. I have no idea how to get their recommended protein intake on a vegetarian diet. The book says one of the authors does not eat meat, but as far as I can tell trying to pull this off while eating 100 g or more of protein a day would involve eating approximately five cups of beans a day. I like beans. But not that much. :-(

[Debbie · Rating 2 out of 5]

Written by a doctor and a nutritionist, this book displays many myths that abound concerning fats in our foods. Smart fats are healthy -- such as beans, avocados, dark chocolate, etc. Several great recipes are included with a thirty day meal plan for those who want to lose weight or eliminate unhealthy fats. Their premise is five servings of smart fats, five servings of clean protein, and ten servings of fiber daily. Not sure how feasible all this is for the average person.

[Bożena Woroniecka · Rating 5 out of 5]

"Obwinialiśmy niewłaściwą rzecz o naszą epidemię otyłości, choroby serca, cukrzycę i inne dolegliwości, w wielu przypadkach absolutnie możliwe do uniknięcia. Zabójcą nie jest lokaj… i tłuszcz też nie. Był – i jest – nim cukier i wszystkie inne ukryte rodzaje węglowodanów rafinowanych... Nasza nowa dieta – uboga w tłuszcz, bogata w rafinowane węglowodany i rzekomo mająca nas chronić przed chorobami serca – w rzeczywistości nas zabijała."

[Jo · Rating 5 out of 5]

Great book on the nutrients our bodies need to thrive. Smart fats, proteins, and fiber. After years of low fat diets, we now know that we need the smart fats included in avocados, coconut oils, olive and nut oils, and we need to cut the grains and sugars. Easy to understand blueprint for healthy living.

[Kate Whelan Pesci · Rating 5 out of 5]

Highly recommended - chock full of recipes, reference charts and references leaves you feeling armed and ready to SmartFat your life! You might hear me talk about SmartFat often now - and if you're curious, this is a great read!

[Susan · Rating 5 out of 5]

yes -wish this was had more vegetarian recipes, but overall it helped me make some changes.

[Trish · Rating 4 out of 5]

This is a a very helpful book. This lifestyle is close to the mediterranean diet. There are also recipes included in this book.

[Charissa · Rating 4 out of 5]

This one gave me a lot of good points to consider regarding overall health. I took a lot of notes from it!

[Em · Rating 4 out of 5]

A very informative book. It is an eye-opener and a lot of useful information can be derived from its contents.

[P. Larry · Rating 5 out of 5]

Fantastic

Fantastic, life changing book. Every American should read. I've lost 30 lbs. Never felt better. Easy to follow and use.

[Jesse · Rating 3 out of 5]

An informative survey of healthy eating and an outline of the benefits of eating so-called "smart fat" foods and avoiding "dumb fats." Well written, although I rolled my eyes when they turned the phrase "smart fat" into a verb ("here are some ways to smart fat your eating"). It has great advice for cleaning up your diet and the rationale behind it. I don't think I can get onboard with the whole organic thing, though the authors push it hard. They want even your dairy and eggs to be grass fed free range pasture raised, which to me is excessive. However, there is no doubt that their arguments for cleaner eating are true and more important every day, as the much of the world continues to industrialize, and our instincts (at least in America) are often to turn to packaged foods instead of whole and fresh. I've long felt that these microwaved, sugary, salty, plastic-wrapped foods are suspect in value. This books details exactly how they are bereft of nutritional benefit, and, further, how they can act as toxin and poison in the body. Choosing cleaner, fresher, whole foods makes a big difference, and it was good to hear in scientific and nutritional terms things that I've thought about for a long time.

[Geoffrey · Rating 3 out of 5]

Dragged on at times, but here were my key takeaways;Stay away from simple carbs, stay away from synthetic oils, eat healthy fats and fiber every day, only eat grass fed meats, focus on organic fruits and vegetable, sleep 7-9 hours a night, reduce your stress (good luck), exercise 4+ days week, and you will live for a long time without accumulating excess weight.

[Suzi · Rating 4 out of 5]

Practically the same book as The Diet Compus but without the studies thrown in to explain all the information put in here. I liked both, I like this one because it slowed better without that information. but I liked the other because it helped me understand the information more with the studies put side by side.

[Cathy · Rating 3 out of 5]

I can understand the types of fat recommended, and cutting out sugar, but I find it difficult to agree with the grain-free recommendations, and then all of the nutritional supplements they recommend - one would be taking a huge number of pills. It is amazing to consider that a person can't get proper nutrients from food. It also doesn't sit well that one of the authors sells supplements. I can understand our food is not what it used to be, but come on - we HAVE to take pills? Not on board...

[Stefani · Rating 3 out of 5]

I read this because my boyfriend picked it up from an estate sale (pre covid time) because he thought I'd like it. I think there are some interesting things in here but a lot of it I've already learned so I skimmed most of it. It could easily have been more concise.

[Feng Ouyang · Rating 1 out of 5]

I read the introduction and chapter 1. Although there are a lot of greatness about the "smart fat", so far the author has not said what the "smart fat" is after all. I give up.

[Kate · Rating 3 out of 5]

Recommended by my doctor -- some very good info, but maybe a tad extreme for me.

[Alicia D · Rating 1 out of 5]

Worst pile of drivel I’ve ever had the misfortune of coming across. What a misguided, pretentious, anti-human, anti-agriculture piece of crap. Imagine living in such a privileged bubble. 🤮

[kimberly garcia · Rating 5 out of 5]

Such a great book for those wanting to understand healthy ways to lose weight. Why we shouldn't avoid healthy fats, supplements to add to your diet and a great section on oils.

[Robin Tobin (On the back porch reading) · Rating 5 out of 5]

I enjoyed this audiobook so much, I purchased a hardcover version of it .

[Michael Linquist · Rating 5 out of 5]

great book on fats

Great book. Teaches you a lot about fats. Highly recommend if you have demonized fats as a food group. You won’t be disappointed.