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.

Dr. Hyman’s Green Breakfast Smoothie - Dr. Mark Hyman Dr. Hyman’s Green Breakfast Smoothie - Dr. Mark Hyman

four types of fat: saturated fat, monounsaturated fat, polyunsaturated fat PUFA (omega-3 and omega-6), and trans fatsThis claim received a score of 2, indicating that it is weakly supported by current evidence. Most of the research presented by Eat Fat, Get Thin is in relation to breast cancer and prostate cancer. So let’s first take a look at some of the arguments and evidence provided by the book as it relates to breast cancer. Eat Fat, Get Thin states, “Many large population studies found, for example, that increased fat intake was linked to breast cancer, but then when large randomized controlled experiments were done to assess true cause and effect, no link between dietary fat and breast cancer could be found.” To support this statement they cite a meta-analysis conducted by Brennan et al. which evaluated 15 prospective cohort studies. This study actually concluded that there was a link between saturated fat intake and breast cancer. Eat Fat, Get Thin suggests that there are randomized controlled trials disputing this conclusion, however, they provide no evidence of this. We do note that in the Brennan et al. paper the authors discuss two randomized controlled trials that evaluated the link between fat intake and breast cancer. It is possible that this is what Eat Fat, Get Thin is referring to. However, one of these RCTs actually did demonstrate a link between saturated fat and breast cancer while the other did not. Limitations of both RCTs are discussed by the authors, primarily that in these two studies many dietary and lifestyle factors were adjusted as part of the study interventions and therefore it is hard to isolate the specific role that fat may or may not have played. The paper actually concludes that reducing both total and saturated fat is likely to be beneficial for cancer outcomes. A more recent review of dietary patterns found that diets low in saturated fat are associated with lower breast cancer risk. Additionally, a population level study found a correlation between per capita fat intake in 88 countries and breast cancer incidence. They found a strong positive correlation suggesting that the higher a country’s fat intake the higher the rate of breast cancer incidence, although we do not consider this to be particularly compelling evidence as there are many behaviors, environmental, and lifestyle factors that can differ between countries and it is impossible to account for all of these variations. These data taken together suggest a possible relationship between breast cancer and saturated fat intake. you can lose weight on a high fat diet, as long you eat the right kinds, and as part of a healthy diet References cited by the book often did not support its claims, results were often overstated, and key information about studies was often withheld. His epiphany came from reading an article in Nexus in 1999 that led him to question Dean Ornish’s low fat advice. He was further influenced by the book Eat Fat, Lose Fat by Mary Enig and Sally Fallon (co-founders of the Weston A. Price Foundation, which has been criticized by medical experts as purveying misleading information) and by the writings of notorious cholesterol denialist Uffe Ravnskov. Eat Fat, Get Thin is based on the premise that you can, as the title suggests, get thin by eating more fat. Written by Mark Hyman, MD, Eat Fat, Get Thin contends that many of our health problems, including excessive weight, are primarily caused by following low-fat diet advice. The book suggests that a diet high in fat, particularly saturated fat, will reduce the risk of a long list of conditions including heart disease and cancer. It also recommends substantially reducing the intake of whole grains and eliminating the intake of refined grains and processed foods.

Eat Fat, Get Thin: Why the Fat We Eat Is the Key to Sustained

Hyman has borrowed from a variety of diets to appeal to the most readers. I question his insistence that one must buy his and friends' supplements, because I can find other OTC brands that are cheaper and comparable. He could say he's just trying to make it easier for you, but is that the only motivation. And I personally think that the closer one gets to obtaining stuff from real food rather than isolates, the better. In spite of the fact that our food has less nutrients for a variety of reasons, it's still more conservative and nutritious. He is perpetuating the idea that a magic pill, a magic bullet solves everything. Also, that you need a leader/celebrity to save you, that you cannot do it through your own intelligence and research. In "Minding the Body: The Clinical Uses of Somatic Awareness" by Bakal, M.D., the issue is raised that humans actually have an intrinsic need to have someone other than themselves do something to, or for, them to heal, that historically they've been willing to swallow or apply all sorts of bizarre things to get better, based on the recommendations of authorities to whom they surrender their own empowerment and good sense. Bakal brings up the issue of validity of even the placebo effect, that because of the need for informed consent it's used less now, and why it actually works. Perhaps part of this diet is also placebo: according to Bakal, the more you suffer, the more value you place on it. There is also the issue that when one spends lots of money for a fad diet or therapy, as example, one values it more and works harder (see "The Fifty Minute Hour," author forgotten). But can you maintain?Fatty acids play a starring role in many important functions in the body, including regulating inflammation, hormones, mood, nerve function, and more. Most of us think of them as a form of energy storage...Burning fat for energy is actually better and more sustainable for health; in fact, it’s what your muscles and hearts prefer.” Ch4 Claims in the book were typically not well supported by their own references or by the scientific literature at large. Questioning HIV/AIDS, Human-Caused Global Warming, and other Orthodoxies in the Biomedical Sciences

Eat Fat Get Thin Cookbook: Over 175 Delicious Recipes for The Eat Fat Get Thin Cookbook: Over 175 Delicious Recipes for

This reference received a score of 2, indicating that it offers weak support for the claim. The paper cited is a review paper discussing the possibilities and potential of modifying the gut microbiome to improve obesity and insulin sensitivity outcomes. Within this review, the authors specifically discuss a trial in humans where faecal matter was transplanted from lean participants to participants with metabolic syndrome. This transplant led to an alteration of the gut bacteria of some of the recipients but not all of them. Some of the transplants from lean individuals had no effect on those with metabolic syndrome. However, some of the donors were considered “super-faecal” donors because following their transplant individuals with metabolic syndrome showed great improvements in their insulin sensitivity. The authors of the paper thought that the reason some of the transplants were successful and others were not was because of the transfer of some specific bacteria that were found in a high amount in some of the lean donors but not others. Of note, there was no claim that any of the individuals who received a transplant “reversed” their diabetes, only that their sensitivity to insulin improved. Overall, what we can take from this study is that some bacteria may play a role in improving insulin sensitivity, although perhaps not reversing diabetes. It also suggests that not all lean individuals have a microbiome that would cause the reversal of diabetes, as suggested by Eat Fat, Get Thin. In fact, in the conclusion of the paper the authors remind the reader that there is no definitive proof that intestinal bacteria play a causal role in either obesity or insulin resistance. Reference 6 ReferenceThere are several other studies cited by Eat Fat, Get Thin that we found to be misrepresented or overstated. For example, Eat Fat, Get Thin references the DIRECT trial and claims that this trial shows that a low-carb, high-fat diet showed greater weight loss than a low-fat diet. However, the group that was given the “low-fat” label by the researchers were not actually following a low-fat diet, as has been previously noted by others. Additionally, the carbohydrate levels were not very different between the two groups with the low-fat group consuming ~50% of their calories from carbohydrate whereas the low-carb group consumed ~40% of calories from carbohydrate. Instead the participants in the “low-fat” diet group were instructed to consume their typical diets and did not make any significant changes to their daily diets. There was, however, another group in the study that was not mentioned by Eat Fat, Get Thin. That group was following a version of the Mediterranean diet which instructed participants to keep their fat intake to under 35% of their daily calories. This level of fat intake was similar to the “low-fat” group, with only a 3% difference in calories from fat between groups. Of note, 35% fat intake is within the suggested fat intake range found in the Dietary Guidelines for Americans. When comparing this lower-fat Mediterranean diet to the prescribed low-carb diet there was no difference in weight outcomes. This study’s findings ultimately undermine the weight loss claims made by Eat Fat, Get Thin. Overall, Eat Fat, Get Thin provided references for the majority of their claims, however, the details and conclusions of the papers cited were often misrepresented or greatly overstated. In some key instances the data cited actually undermined the claims being made by Eat Fat, Get Thin. There were also some important studies discussed by Eat Fat, Get Thin for which references were not provided. It is unclear why these citations were left out.