For decades, the mere mention of fats in relation to our diets has sparked fear and skepticism. Commonly portrayed as the villain responsible for weight gain and various health issues, fats have long held a notorious reputation in the world of nutrition. However, amidst the sea of dietary advice, a groundbreaking book, ‘Eat Fat, Get Thin’ by Mark Hyman, dares to challenge the status quo and shed light on the often misunderstood realm of fats.
Author’s background
Dr. Mark Hyman, MD, holds several prestigious positions in the field of functional medicine. He serves as the Director of the Cleveland Clinic Center for Functional Medicine and also holds the chairmanship of the Institute for Functional Medicine.
Dr. Hyman has established himself as a prominent author with multiple bestsellers featured in The New York Times. His notable works include ‘Eat Fat, Get Thin’, ’The Blood Sugar Solution’, ‘Ultrametabolism’, ’The Ultramind Solution’, ’The Ultrasimple Diet’, and coauthor of ’The Daniel Plan’ and ’Ultraprevention’.
What is the book about?
The single best thing you can do for your health, weight, and longevity is to eat more fat, as advocated in ‘Eat Fat, Get Thin: Why the Fat We Eat Is the Key to Sustained Weight Loss and Vibrant Health’ Despite long-held beliefs from health professionals and government recommendations to reduce fat intake, scientific evidence suggests the opposite. Consuming healthy fats can lead to weight loss, improved well-being, and protection against heart disease, diabetes, dementia, and cancer.
Key takeaways from ‘Eat Fat, Get Thin’
1Embrace healthy fats and forget the notion that ‘all fat is bad’
Contrary to the traditional low-fat diet recommendations, the book encourages readers to include healthy fats in their diet. This includes fats from sources such as avocados, nuts, seeds, olive oil, coconut oil, and fatty fish.
2Avoid processed foods
Mark Hyman advises readers to steer clear of processed and refined foods, especially those with added sugars and unhealthy trans fats.
3Reduce sugar Intake and limit carbohydrates
The book emphasises the harmful effects of excessive sugar consumption and encourages readers to cut back on sugar in all its forms. While advocating for healthy fats, the book suggests moderating carbohydrate intake, particularly refined carbohydrates and excessive grains.
4Adopt a whole foods diet and balance macronutrients
Instead of relying on processed and packaged foods, the book advocates for a diet primarily based on whole, nutrient-dense foods. Hyman suggests that a well-rounded diet should include an appropriate balance of macronutrients (fats, proteins, and carbohydrates), with an increased focus on healthy fats.
5Stress management & regular exercise are needed for maintaining a healthy weight
The book acknowledges the impact of stress on health and weight, highlighting the importance of stress management techniques, such as mindfulness and adequate sleep. In addition to dietary changes, the book encourages readers to engage in regular physical activity and find enjoyable ways to stay active.
Table of contents
- Dedication
- Epigraph
- Introduction
- PART I: HOW DID WE GET INTO THIS BIG, FAT MESS?
- 1. The Demonization of Fat
- 2. Fleshing Out Our Fear of Fat
- PART II: SEPARATING FAT FROM FICTION
- 3. Eating Fat Does Not Make You Fat!
- 4. The Skinny on Fats
- 5. The Surprising Truth About Fat and Heart Disease
- 6. Vegetable Oils – A Slippery Subject
- 7. Meat – Doesn’t It Cause Heart Disease and Type 2 Diabetes?
- 8. Controversial Foods – What’s Good, What’s Bad?
- 9. The Bonus Benefits – Fat Makes You Smart, Sexy, and Happy
- PART III: THE EAT FAT, GET THIN PLAN
- 10. What Should I Eat?
- 11. About the Program
- 12. Stage 1: Lay the Foundation
- 13. Stage 2: The Eat Fat, Get Thin Plan
- 14. Stage 3: Your Transition Plan
- PART IV: EAT FAT, GET THIN COOKING AND RECIPES
- 15. Simple, Healthy Cooking
- 16. The Recipes
- Acknowledgments
- Resources
- Notes
- About the Author
Strengths and weaknesses, according to readers’ reviews
Strengths
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Scientific basis: The book is supported by scientific evidence and research, challenging conventional dietary wisdom and presenting an alternative perspective on the role of fats in a healthy diet.
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Clear and accessible: The writing is accessible and enthusiastic, not pedantic. Dr. Hyman presents complex nutritional information in a manner that is easy for the general public to understand.
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Emphasis on whole foods: The book promotes the consumption of whole, unprocessed foods, including healthy fats from sources like nuts, seeds, avocados, and fatty fish.
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Personal anecdotes: Dr. Hyman shares personal experiences and patient stories, making the book relatable and demonstrating the real-world impact of his recommendations.
Weaknesses
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Expense and accessibility: Following the recommended diet may be costly for some individuals, as it may require purchasing specific organic or high-quality food items, which might not be affordable or readily available for everyone.
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Promotes supplement consumption: The author encourages supplement intake, which may be contradictory to other tips and may seem like a promotion to some readers.
Best quotes from ‘Eat Fat, Get Thin’
“Ninety percent of Americans are deficient in one or more nutrients, even if we eat a healthy diet. Our soils are depleted; whole foods are hybridized (which reduces their nutrient density) and grown with artificial fertilizers, then transported over long distances and stored for long periods of time.”
“The original assumption – that fat in general is bad for the heart – has since been replaced with the idea that saturated fat is bad and polyunsaturated and monounsaturated fats are good. The one thing we all agree on is that trans fats are evil, and monounsaturated fats (like olive oil) get to keep their top billing as good guys. But new evidence suggests that not all polyunsaturated fats (such as vegetable oils) are the heroes they originally appeared to be … and that saturated fat deserves some vindication.”
Final takeaway
‘Eat Fat, Get Thin’ by Dr. Mark Hyman challenges common misconceptions about fat and provides evidence-based guidance on adopting a healthy diet. The book highlights that not all fats are bad and encourages incorporating the right kinds of fats into one’s diet, rather than avoiding them altogether. Hyman explains that sugar and refined carbs, not fat, are responsible for obesity and various health issues.
The book discusses the roles of government and food companies in promoting dietary falsehoods, and debunks myths about fat’s association with heart disease. It emphasises the benefits of consuming healthy fats for overall health, including brain function and sports performance. The practical section outlines the ‘Eat Fat, Get Thin Plan,’ providing recommendations on what to eat and what to avoid, with customisable options. The book also offers cooking tips and a collection of recipes to support the plan’s implementation.
Where to buy
You can buy ‘Eat Fat, Get Thin: Why the Fat We Eat Is the Key to Sustained Weight Loss and Vibrant Health’ on Amazon, where it’s available in paperback, hardcover, audio and Kindle formats.
Nutrition
