Eat Fat, Get Thin

Why the Fat We Eat Is the Key to Sustained Weight Loss and Vibrant Health

Mark Hyman, MD

For the great enemy of truth is very often not the lie—deliberate, contrived, and dishonest—but the myth—persistent, persuasive, and unrealistic. Too often we hold fast to the clichés 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
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Book Details
 291 p
 File Size 
 2,342 KB
 File Type
 PDF format
 2016 by Hyman Enterprises, LLC 

About the Author
Mark Hyman, MD, believes that we all deserve a life of vitality—and that we have the potential to
create it for ourselves. That’s why he is dedicated to tackling the root causes of chronic disease by
harnessing the power of functional medicine to transform health care. Dr. Hyman and his team work
every day to empower people, organizations, and communities to heal their bodies and minds, and
improve our social and economic resilience.
Dr. Hyman is a practicing family physician, a nine-time #1 New York Times bestselling author,
and an internationally recognized leader, speaker, educator, and advocate in his field. He is the
Pritzker Foundation Chair in Functional Medicine at Cleveland Clinic and the director of the
Cleveland Clinic Center for Functional Medicine. He is also the founder and director of The
UltraWellness Center, chairman of the board of the Institute for Functional Medicine, and a medical
editor of The Huffington Post, and he has been a regular medical contributor on many television
shows and networks, including CBS This Morning, Today, Good Morning America, CNN, The View,
Katie, and The Dr. Oz Show.
Dr. Hyman works with individuals and organizations, as well as policy makers and influencers.
He has testified before both the White House Commission on Complementary and Alternative
Medicine and the Senate Working Group on Health Care Reform on Functional Medicine. He has
consulted with the surgeon general on diabetes prevention, and participated in the 2009 White House
Forum on Prevention and Wellness. Senator Tom Harkin of Iowa nominated Dr. Hyman for the
President’s Advisory Group on Prevention, Health Promotion, and Integrative and Public Health. In
addition, Dr. Hyman has worked with President Clinton, presenting at the Clinton Foundation’s
Health Matters, Achieving Wellness in Every Generation conference, and the Clinton Global
Initiative, as well as with the World Economic Forum on global health issues. He is the winner of the
Linus Pauling Award and the Nantucket Project Award, was inducted into the Books for a Better Life
Hall of Fame, and received the Christian Book of the Year Award for The Daniel Plan.
Dr. Hyman also works with fellow leaders in his field to help people and communities thrive—
with Rick Warren, Dr. Mehmet Oz, and Dr. Daniel Amen, he created the Daniel Plan, a faith-based
initiative that helped the Saddleback Church collectively lose 250,000 pounds. He is an advisor and
guest cohost on The Dr. Oz Show and is on the board of Dr. Oz’s HealthCorps, which tackles the
obesity epidemic by educating American students about nutrition. With Dr. Dean Ornish and Dr.
Michael Roizen, Dr. Hyman crafted and helped introduce the Take Back Your Health Act of 2009 to
the United States Senate to provide for reimbursement of lifestyle treatment of chronic disease. And
with Tim Ryan in 2015, he helped introduce the ENRICH Act into Congress to fund nutrition in
medical education. Dr. Hyman plays a substantial role in a major film produced by Laurie David and
Katie Couric, released in 2014, called Fed Up, which addresses childhood obesity. Please join him
in helping us all take back our health at, and follow him on Twitter, Facebook, and Instagram.

What is the single best thing you can do for your health, weight, and longevity?
Eat more fat!
That’s right. Eat more fat to lose weight; feel good; prevent heart disease, diabetes, dementia, and
cancer; and live longer.
How could that be true? Haven’t 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.
I t 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.
It’s 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, which we have bought wholesale, is scientifically untrue. In fact, the science
shows the exact opposite. When you look closely at the data, it supports the idea that if you eat fat,
you get thin (and reverse heart disease and type 2 diabetes, while preventing dementia, cancer, and
other disease processes). The reality is that the more fat you eat, the more fat you lose and the better
your body functions. Since 1980, the US Dietary Guidelines have warned us against the dangers of
eating fat and implored us to eat less fat. But in a shocking reversal of this long-held dogma, the 2015
US Dietary Guidelines Advisory Committee exonerated cholesterol and removed any
recommendation to limit dietary cholesterol or total dietary fat, except saturated fat (egg yolks are
back on the menu!).1 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 working—it’s 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 are skyrocketing. In 1960, 1 out of 100 people in
America had type 2 diabetes; today that ratio has changed to 1 out of 10 people, a tenfold increase.
Since the 1980s, rates of type 2 diabetes have gone up 700 percent. In 1960 only 1 in 7 Americans
was obese; now it is 1 in 3, and it is projected that 1 out of every 2 Americans will be obese by the
year 2050. In 1980, there were almost no cases of type 2 diabetes in children. By the year 2000,
nearly 1 in 10 kids was pre-diabetic or had full-blown type 2 diabetes. By 2008, nearly 1 out of
every 4 teenagers was pre-diabetic or had type 2 diabetes.2 Where will it end?
Sadly, this isn’t 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 the metabolic disaster that
has led to a global epidemic of obesity, type 2 diabetes, and heart disease. More than twice as many
people around the world go to bed overweight (about 2.5 billion) as go to bed hungry. And this
affects more than just our health. It affects our global economic survival. Chronic preventable
diseases will cost $47 trillion over the next 20 years.3 That’s more than the annual gross domestic
products of the world’s 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, let’s
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?
That’s exactly what this book will address—and 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 fat—both the fat on our bodies and the fat we eat.

Eat Fat, Get Thin is divided into four parts. In Part I, I’ll walk you through the fascinating (and at
times unbelievable) story of how we in America got ourselves into this big, fat mess. You’ll learn the
truth about how dietary fat came to be unfairly and incorrectly demonized, and how and why it’s
finally being vindicated.
Part II is where I’ll help you understand the often-confusing world of fats. What is a
monounsaturated fat? Why are trans fats so bad? Doesn’t saturated fat cause heart disease, as we’ve
always been told? (And if not, what really does?) What’s the story with cholesterol? Is it really the
cause of heart disease? I’ll help clear up some of our most common fallacies about vegetable oils,
red meat, eggs, butter, nuts and seeds, and more. I’ll also break down for you the specific reasons
why eating fat is good for you. Most of all, I’ll 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, you’re 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 you’ll be filled with energy. You’ll feel satisfied,
happy, and—most of all—finally freed from your fear of fat!

Table of Contents
Title Page
1. The Demonization of Fat
2. Fleshing Out Our Fear of Fat
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
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
15. Simple, Healthy Cooking 101
16. The Recipes
About the Author
By Mark Hyman, MD


First ebook edition: February 2016
Little, Brown and Company is a division of Hachette Book Group, Inc. 
The Little, Brown name and logo are trademarks of Hachette Book Group, Inc.

Author photograph © Jonsar Studios 2015
Cover design by Lauren Harms
Cover copyright © 2016 by Hachette Book Group, Inc.

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