Mark Hyman - Eat Fat, Get Thin: Why the Fat We Eat Is the Key to Sustained Weight Loss and Vibrant Health

The Blood Sugar Solution 10-Day Detox Diet Cookbook

The Blood Sugar Solution 10-Day Detox Diet

The Blood Sugar Solution Cookbook

The Blood Sugar Solution

The Daniel Plan

The Daniel Plan Cookbook

UltraPrevention

UltraMetabolism

The Five Forces of Wellness (CD)

The UltraMetabolism Cookbook

The UltraThyroid Solution

The UltraSimple Diet

The UltraSimple Challenge (DVD)

The UltraMind Solution

Six Weeks to an UltraMind (CD)

UltraCalm (CD)

www.hodder.co.uk

First published the USA in 2016 by Little, Brown and Company

Hachette Book Group Inc

First published in Great Britain in 2016 by Hodder & Stoughton

An Hachette UK company

Copyright Hyman Enterprises, LLC 2016

The right of Dr Mark Hyman to be identified as the Author of the Work has been asserted by him in accordance with the Copyright, Designs and Patents Act 1988.

All rights reserved.
No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means without the prior written permission of the publisher, nor be otherwise circulated in any form of binding or cover other than that in which it is published and without a similar condition being imposed on the subsequent purchaser.

A CIP catalogue record for this title is available from the British Library.

This book is intended to supplement, not replace, the advice of a trained health professional. If you know or suspect that you have a health problem, you should consult a health professional. The author and publisher specifically disclaim any liability, loss, or risk, personal or otherwise, that is incurred as a consequence, directly or indirectly, of the use and application of any of the contents of this book.

ISBN 978 1 473 63115 1

Hodder & Stoughton Ltd

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For the one in two Americans with chronic disease, for those who struggle to answer the question, What should I eat? this is for you.

For the great enemy of truth is very often not the liedeliberate, contrived, and dishonestbut the mythpersistent, persuasive, and unrealistic. Too often we hold fast to the clichs of our forebears. We subject all facts to a prefabricated set of interpretations. We enjoy the comfort of opinion without the discomfort of thought.

John F. Kennedy

Contents

What is the single best thing you can do for your health, weight, and longevity?

Eat more fat!

Thats right. Eat more fat to lose weight; feel good; prevent heart disease, diabetes, dementia, and cancer; and live longer.

How could that be true? Havent we been told by every health and nutrition professional, leading medical associations, and our government to eat less fat because fat makes us fat and causes heart disease? We have faithfully followed this advice in America over the last 50 years and yet are fatter and sicker than ever.

It is true that the fat on our bodies is making us sick and causing us to die too soon. But the seemingly logical leap that the fat we eat creates the fat on our bodies and clogs our arteries is wrong.

Its an understandable mistake. The idea that if you eat fat, it turns to fat on your body makes sense. Fat equals fat, right? Same word. It looks and feels the same. Nutritionists have warned us that fat has twice as many calories (9 calories per gram) as carbs and protein (4 calories per gram), so if you eat less of it, you will lose weight and feel better. That seems like common sense. Except for one thing.

This whole idea,

If you are confused, it is not hard to understand why. I was confused myself, and I recommended low-fat diets to my patients for years. For decades, the advice from pretty much every doctor, nutritionist, professional society, and government agency had been to eat less fat to lose weight and prevent disease. Not only is this advice not workingits actually doing us harm. It turns out that eating less fat results in more obesity and disease.

We have reduced fat in our diet from 43 percent to 33 percent of calories since 1970 and cut back even more on saturated fat. Yet we are sicker than ever, with the percentage of people getting heart disease increasing (although fewer people die from heart disease because we have better treatment). Type 2 diabetes and obesity rates around the globe Where will it end?

Sadly, this isnt just a first world problem. Eighty percent of all type 2 diabetics are in the developing world. The single biggest health problem we face globally is thegross domestic products of the worlds six largest economies combined. In America, the unfunded debt of Medicare and Medicaid dwarfs all other federal expenses; if health care costs continue to rise, they will consume 100 percent of our tax revenue by 2040, leaving no money for the military, education, justice, or anything else.

This is all deeply concerning, and we must collectively address the human, social, and economic issues caused by our diet and the diseases that result from what we eat. But first and foremost, lets start with you and your own health and weight. What most people want to know is very simple:

What do I need to do to stay healthy, lose weight, and reverse chronic disease?

Thats exactly what this book will addressand it all starts with challenging what you believe to be true about fat. This book dispassionately reviews the evidence and uproots the conventional wisdom about fatboth the fat on our bodies and the fat we eat.

Eat Fat, Get Thin is divided into four parts. In Part I, Ill walk you through the fascinating (and at times unbelievable) story of how we got ourselves into this big, fat mess. Youll learn the truth about how dietary fat came to be unfairly and incorrectly demonized, and how and why its finally being vindicated.

Part II is where Ill help you understand the often-confusing world of fats. What is a monounsaturated fat? Why are trans fats so bad? Doesnt saturated fat cause heart disease, as weve always been told? (And if not, what really does?) Whats the story with cholesterol? Is it really the cause of heart disease? Ill help clear up some of our most common fallacies about vegetable oils, red meat, eggs, butter, nuts and seeds, and more. Ill also break down for you the specific reasons why eating fat is good for you. Most of all, Ill unpack the biggest myth of all when it comes to fat: that eating fat makes you fat.

Part III details the twenty-one-day Eat Fat, Get Thin Plan. This plan is a total reset for your body on every level. Food is the most powerful medicine there is, and by changing the way you fuel your body for twenty-one days, youre going to shut down your fat-storage hormone, reprogram your genes for weight loss and health, stop cravings in their tracks, and look and feel better than ever. You will shed unwanted pounds, alleviate or even eradicate health complaints, and reverse disease. Your skin will glow, your brain will feel sharp and clear, and youll be filled with energy. Youll feel satisfied, happy, andmost of allfinally freed from your fear of fat!

Before I launch any program, I test itnot just on my patients, which I have done for decades (on more than 20,000 patients), but on people all over the country. I create a beta program for people to follow at home so that I can track the results and fine-tune the plan. We had more than 1,000 people do the