Daniel Glick - Fat Is Your Friend: How to Eat Fat, Satisfy Yourself, and Still Lose Weight

Fat Is Your Friend: How to Eat Fat, Satisfy Yourself, and Still Lose Weight

By

Daniel Glick

2016 by Daniel Glick. All rights reserved. No part of this publication may be reproduced, distributed, or transmitted by any means or in any form, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law. This includes photocopying, recording, or other electronic or automated methods.

Although the author and publisher have made all reasonable efforts to ensure that the information in this book was correct at press time, the author and publisher hereby disclaim any liability to any party for any loss, damage, or disruption caused by errors or omissions in this book, whether such errors or omissions result from negligence, accident, or any other cause.

To the extent that this book contains information related to health and wellness, the information contained in this book is not intended as a substitute for the medical advice of licensed physicians. Readers should regularly consult a physician in matters related to his or her health, especially with respect to any symptoms that may require diagnosis or medical attention.

How To Use This Guide

T his guide provides curated, actionable, and to-the-point advice from the worlds leading experts. Obviously, we cant cover every relevant detail or anecdote provided by the experts cited (if we did, the guide would no longer be to-the-point), but we do our best to convey all of the most important information for each topic. In each guide, youll get the major takeaways and lessons for the topic covered, and, more importantly, youll be able to digest them and incorporate them into your life in no time at all!

This book is split into three parts. The first part briefly introduces you to the subject matter, with a broad overview of its importance and relevance to your daily life. The second part of the book contains each of the bedrock principles espoused by leading experts on the topic. And the third part provides you with an at-a-glance recap of each bedrock principle, so that you can refresh yourself on the actionable steps quickly and easily, again and again. Inside this guide, you will also find direct links to the experts own books and a clickable Table of Contents so that you can navigate around the book with a simple click of your mouse.

Now, lets begin!

News Flash: Fat is NOT the Enemy!

I n the U.S., we spend a collective $60 billion dollars on our weight loss efforts. Somehow, though, two-thirds of adults and one-third of children and teenagers are still overweight or obese. Despite our best efforts to drop the weight, those who manage to lose weight and keep it off by dieting are a rare exception, rather than] the rule, according to a 2007 UCLA study.

This may seem like a rather grim reality at first glance. We torture ourselves with calorie restriction and dieting, all for nothing. But, according to bestselling authors and weight loss experts Dr. David Ludwig and Dr. Mark Hyman, all of this dieting-related suffering is completely unnecessary and, in fact, even counter-productive. Restricting calories is not the answer to permanent weight loss, they say. This is because eating too many calories is not what makes us fat. The reverse is truebecoming fat makes us overeat.

This, of course, leaves a rather important questionwhat causes us to become fat in the first place? Dr. Ludwig, an obesity expert and professor of nutrition at the Harvard T.H. Chan School of Public Health, and author of the book Always Hungry?: Conquer Cravings, Retrain Your Fat Cells, and Lose Weight Permanently , argues that we gain weight when we eat the wrong types of foods. He says that its not the calories in those foods that hurt us. Its the sugar. Too much sugar disrupts our hormones and sends us plummeting into a spiral of cravings and binging. This is what drives the obesity epidemic.

Dr. Mark Hyman, director of the Cleveland Clinic Center for Functional Medicine and author of Eat Fat, Get Thin: Why the Fat We Eat Is the Key to Sustained Weight Loss and Vibrant Health , agrees. In his book, he acknowledges that all of us, including many doctors, are completely confused about the effect of fat on our health and bodies. Many of us still hold on to misconceptions that prevent us from taking advantage of the latest research to finally lose weight for good, without being miserable.

Dr. Hyman argues that some dieters and healthcare providers emphasis on cutting back on dietary fat has made particular harmful contributions to the obesity problem. When we cut way back on fat, we tend to load up on carbohydrates. This makes things much worse for both our hearts and our bodies. However, when we incorporate plenty of healthy fats into our diets, we are able to not only slim down, but also reduce our risk of heart disease, cancer, diabetes, and dementia. You heard methe right fats actually increase metabolism, stimulate the burning of fat, satisfy hunger, optimize cholesterol levels and can even reverse type 2 diabetes and reduce your risk for heart disease. All this is supported by the recent research and the evolution of medical findings over the last few decades. According to Dr. Hyman, dietary fat affects your brain chemistry by turning off the craving and addiction centers, making it easy to naturally regulate your appetite. The key is to choose the right kind of fats, and to incorporate them into a diet that is, in general, pretty health, with plenty of protein and non-starchy carbohydrates (vegetables).

So what is the main takeaway of all of this? Its that fat is not the enemy. Fat is a crucial building block for the body. Sugar is the real villain hereits sugar that makes us fat and sick. Read on to learn how to eat the right fats to make yourself thin, healthy, happy, and satisfied.

Bedrock 1: What Is Really Making You Fat

F at, even saturated fat, is not your problem here. Dr. Hyman cites an American Journal of Clinical Nutrition review, which found no correlation between heart disease and saturated fat. Of course, there are healthy fats and unhealthy fats, as well cover in the next section, but, overall, its not fat in your diet that you should worry about. Its sugar.