Friday, April 29, 2016

Eat Fat, Get Thin

Eat Fat, Get Thin. Why The Fat We Eat Is the Key to Sustained Weight Loss and Vibrant Health. Mark Hyman. Little, Brown. 400 pages. [Source: Library]

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, 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)

© 2016 Becky Laney of Becky's Book Reviews

1 comments:

Zebacart Book Seller 7:37 AM  

Health is the first priority, this book is very interesting and share information how to reduce weight.
Oswaal Books

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