Mark Hyman - The Eat Fat, Get Thin Cookbook: More Than 175 Delicious Recipes for Sustained Weight Loss and Vibrant Health

Eat Fat, Get Thin

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 UltraMind Solution

Six Weeks to an UltraMind (CD)

UltraCalm (CD)

www.hodder.co.uk

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.

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

Hachette Book Group Inc

First published in Great Britain in 2016 by Yellow Kite Books

An imprint of 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.

ISBN 978 1 473 65381 8

Hodder & Stoughton Ltd

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50 Victoria Embankment

London EC4Y 0DZ

www.hodder.co.uk

This book is dedicated to anyone who has suffered through a low-fat diet.
Its time to eat food that tastes good and is good for you.

Contents

I had been overweight for many years, mostly from my unhealthy eating habits. Eat Fat, Get Thin appealed to me because the instructions were easy to follow.

My results were miraculous. I have lost over 23 kg. I was an insulin-dependent type 2 diabetic and was able to get off of diabetes and blood pressure medication on the fourth day. My A1C after two months on the program was 6.2, which was lower than during the 15-plus years on medication. My heartburn was gone on day one. My blood pressure has been well within normal range, sometimes lower. I no longer suffer from stiff and achy joints and have not felt this good since I cant remember when. I feel like I am in my 30s again, and Im 68 years old. My family and friends cannot believe the huge transformation. Joanne S.

Ive seen thousands of patients just like Joannepeople who have tried countless diets and exercise plans, yet have been unable to achieve their health goals. Thats because typical diets dont work.

I know that might sound crazy, but hear me out. Typical diets combine calorie deprivation with tasteless foods, which is a recipe for failure. Its simply too hard to keep cravings at bay when you feel deprived and arent enjoying the food you do eat. Sugar addiction always seems to rear its ugly head, causing people to fall off the wagon. The problem with most diets is that they lack the key ingredient that actually makes food taste good and cuts your hunger: fat!

This is what makes the Eat Fat, Get Thin Plan different from other diets. Its not about deprivation or bland foods; its about eating foods that nourish the whole body, while making your taste buds happy and fixing the hormones that make you hungry and gain weight.

Decades of brainwashing have left many of us afraid of one of the bodys most necessary nutrients. I cant tell you how many patients Ive had to coach, using baby steps, to eat coconut oil and avocados, or how many people have come to my house and been horrified to see me blending grass-fed butter into my coffee. I understand these responses, since I, too, had fat phobia at one point. I spent years eating a low-fat diet and recommending it to all my patients. The idea of promoting fat, especially saturated fat, in a healthy diet seemed outrageous.

Its not hard to understand where this fat fear came from. For years, doctors, scientists, the media, and even our government told us that eating fat causes weight gain and heart disease. These two myths, based on a few faulty studies, started a huge war on fat. Fats were soon replaced by carbs, sugar, and chemicals (low fat is usually code for high sugar), leading to one of the worst disease epidemics of all time. Type 2 diabetes in the UK has doubled since 1996, and researchers estimate that five million Britons will have diabetes by 2025.

We now know that sugars and carbs, not fats, are the true causes of obesity and heart disease. Overconsumption of processed carbohydrates causes a spike in the bodys production of the hormone insulin, which increases the storage of fat, especially dangerous belly fat. And that is just the start of the damage that sugar can do to your body.

Dietary fat, on the other hand, does not cause a spike in insulin. Unlike eating carbs, eating fat makes your body burn fat, rather than store it. Fats like butter and coconut oil, which were once maligned, are now being touted for their metabolism-boosting properties and the way they suppress hunger, lower triglycerides, reduce fat storage, and even improve athletic performance. Olive oil, or what I like to call liquid gold, has been shown to prevent heart disease, cancer, and diabetes. Healthy fatssuch as avocados, wild fatty fish, nuts and seeds, and coconut and olive oilsalso reduce inflammation in the body, help your brain perform better, and increase your overall energy. When you make healthy fats part of a low-glycemic (low sugar and starch), real- and whole-food diet, you can absolutely heal your body.

Digging through the research on fat over the last ten years has been life-changing for me, in my practice and in my personal life. When I started to recommend fat to my own patients, I saw some of them lose one hundred or more pounds and even reverse type 2 diabetes. I had never witnessed such dramatic transformations before.

I began including more fats in my diet as well, and I noticed a shift in my own health. After getting off processed carbs and increasing my fat intake, not only did I have more mental focus and clarity, but I lost fifteen pounds and my love handles turned into a six-pack without my exercising any more than I had previously. Im now eating more calories and losing more weight, and I eat fat with every single meal! For breakfast Ill often have an omelet or a frittata cooked in grass-fed butter, or a smoothie made with nuts and seeds, coconut milk, and/or an avocado. For lunch I might have a big salad with wild fatty fish like salmon or sardines, plus avocados and pumpkin seeds with plenty of extra-virgin olive oil, and for dinner, grass-fed lamb (keeping the fat on it, of course) paired with different veggies and more olive oil on top. The satisfaction of eating increases dramatically when you cook your food with real, healthy fats. Fat is what makes food taste good.