Eat Fat, Get Thin: Why the Fat We Eat Is the Key to Sustained Weight Loss and Vibrant Health: 5 (The Dr. Hyman Library)

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He approves delicious meats! Loads of veggies, fruits, nuts, potatoes, and all the brain-feeding fats such as ghee, butter, avo, and various other *good* oils. Canola, you’re not welcome here. lots of research, and it basically says there’s no link between total dietary fat (the fat you eat) or saturated fat and heart disease 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. The book received an overall scientific accuracy score of 1.2, indicating that its scientific claims are poorly supported. There was virtually no evidence supporting the claim that eating a high-fat diet is superior for weight loss than lower fat diets. In many cases the data provided by Eat Fat, Get Thin actually undermined this claim showing the two diets to be equivalent for weight loss. We found little compelling evidence to support the claim that saturated fat does not cause heart disease and most well controlled studies report that increased saturated fat intake can lead to increased risk for heart disease or at a minimum issues with circulating cholesterol. We did find some support for the claim that fat intake is not related to the risk for developing certain cancers. However, this seemed to vary based on the specific type of cancer being investigated, with some cancers showing potential relationships and others not.

Eat Fat Get Thin: Eat As Much As You Like And Still Lose Eat Fat Get Thin: Eat As Much As You Like And Still Lose

UPDATE: This book made my re-read list because I remembered being fascinated at the author's approach to gaining health. He defines the differences in fat and details the good and the bad. I think I liked this more the second time, but it is still 3 stars for me.Taubes says as long as you avoid carbs you can eat all the protein and fat you want and not gain weight. Miller goes even further, claiming that a high fat diet will make you lose weight. I think any influence on weight loss is due to a decrease in calorie intake; admittedly, the satiety from fat might reduce total calorie consumption, but this has not been proven to have any practical effect on dieters. This book turned my believes upside down regarding diet, fat, the food industry (I may confess I had some doubts about this one). The first part about how we got into this big fat mess is very interesting. 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.

Eat Fat, Get Thin? | Science-Based Medicine Eat Fat, Get Thin? | Science-Based Medicine

When considering review papers, Eat Fat, Get Thin also misrepresents the data. For example, Eat Fat, Get Thin cites a review paper of clinical trials comparing low-carb and low-fat diets. This review reported that 4 out of 8 randomized control trials showed better weight outcomes for low-carb diets when compared to low-fat diets at 6 months. However, the rapid initial weight loss for low-carbohydrate diets is well known and may involve changes in body water compared to low-fat diets. Importantly, this initial benefit in overall weight loss does not typically last over time. When we look at differences in weight loss at one year rather than just the first 6 months, we see that the difference is small and not statistically significant. This data is available in the same paper cited by Eat Fat, Get Thin. The book cites one other review paper worth discussing which is presented as the “final nail in the coffin for proving that high-fat diets did much better than low-fat diets for weight loss”. The main conclusion of the review, however, is that low-fat diets and high-fat diets show similar amounts of weight loss. There was a small but statistically significant difference observed between very rigorously delivered versions of very-low-carb diets when compared to low-fat diets. But even the difference in weight between these two groups was only about 2 pounds, which is clinically insignificant. Additionally, there was no difference in weight loss between low-carb and low-fat diets when comparing the less restrictive low-carb diets, which is the diet pattern prescribed by Eat Fat, Get Thin. Again, this data ultimately undermines the claim made by the book. He has commercialized himself and, as with all such television-doctor marketing superstars, I would recommend they all read "The Citadel" by Cronin, about a doctor who became a dedicated physician to help the destitute in England, who veered off course and hawked useless remedies to rich people for personal profit, at the possible loss of his soul and loss of original humanitarian aspiration. I've seen some pretty irresponsible, even dangerous, recommendations on these television shows including PBS, and they all cover their butts by either saying it's either for entertainment value, or that they should always consult their own doctor first. He refers to questionable sources of information like the Weston Price Foundation and the notorious AIDS denialist Peter Duesberg. This reference received a score of 2, indicating that it offers weak support for the claim. The cited study reports on the extraction of polyphenols and lectins from a variety of beans, however, it does not report any data on the quantity of lectins that are contained within beans, how much remains after cooking, whether this quantity is concerning. Additionally, the paper is more heavily focused on the polyphenol content of the beans and the potential for polyphenols to agglutinate erythrocytes in cell cultures, but not in humans. Reference 8 Reference Also you're only allowed small allotments of fruit (half a cup per day). But *only* lemons, limes, kiwi, and watermelon. I may have forgotten the whole list. But it did not include peaches, pears, apples, grapes, strawberries, bananas, oranges, cherries, plums, pineapples, you know, the things you think of when you think FRUIT.Claims in the book were typically not well supported by their own references or by the scientific literature at large. Harriet Hall, MD also known as The SkepDoc, is a retired family physician who writes about pseudoscience and questionable medical practices. She received her BA and MD from the University of Washington, did her internship in the Air Force (the second female ever to do so), and was the first female graduate of the Air Force family practice residency at Eglin Air Force Base. During a long career as an Air Force physician, she held various positions from flight surgeon to DBMS (Director of Base Medical Services) and did everything from delivering babies to taking the controls of a B-52. She retired with the rank of Colonel. In 2008 she published her memoirs, Women Aren't Supposed to Fly. Eat Fat, Get Thin appears to be written for a general audience, particularly those who are concerned about their weight. Criterion 3.1. Is the intervention likely to improve the target condition?

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

We feel that it is important to note that Eat Fat, Get Thin was apparently aware of the strong experimental data connecting saturated fat intake to reductions to cholesterol and heart disease. In a later section of the book, the book references a 2014 review that also concluded that there was convincing evidence from both randomized control trials and prospective cohort studies that partial replacement of saturated fat with mono- and polyunsaturated fats is likely to lead to decreases in total and LDL cholesterol. The paper also concluded that there was convincing evidence that replacement of saturated fatty acids with polyunsaturated fat will decrease the risk of cardiovascular disease, particularly in men. This reference received a score of 3, indicating that it provides only moderate support for the claim, primarily for the diabetes claim but only weakly for the obesity claim. The cited paper is a report of a series of experiments in both mice and humans. As studies in mice are preclinical and typically used to generate hypotheses for human studies we will focus on the human studies reported, however the mouse studies are fairly supportive of the diabetes claim made by Eat Fat, Get Thin. The authors report two analyses in humans. The first study describes an analysis of self-reported artificial sweetener intake in 381 individuals. The researchers found that individuals who self-reported higher intakes of artificial sweeteners also tended to have higher waist to hip ratios, fasting blood glucose levels, worse HbA1c levels, and performed worse on a glucose tolerance test compared to those with lower intakes. However, all 381 individuals in the analyses were non-diabetic and it is unclear if the observed differences between individuals were clinically meaningful. The analyses were all controlled for BMI in an attempt to isolate the effect of the sweetener intake from the impact of weight on health. However, as sweetener intake was significantly related to participants’ waist to hip ratio it is curious that the researchers did not perform sensitivity analyses with waist to hip ratio as a control variable rather than BMI. Waist to hip ratio is a stronger health indicator and of body fatness compared to BMI so controlling for waist to hip ratio would have allowed the research team to rule out the effects of body fatness rather than just height and weight. As the research team didn’t do this, we can’t rule out that the relationship between sweetener intake and the other health indicators was not just related to the individuals’ body fatness. The second experiment in the paper describes a feeding study conducted in 7 individuals. The researchers had the 7 individuals in the study consume the maximum amount of artificial sweeteners allowed by the FDA over 7 days, but did not forcibly change any other aspect of their diet or lifestyle. Of the 7 individuals, about half of them (4 individuals) had poorer glycemic response at the end of the 7 days while 3 showed no change. The four individuals who appeared to be negatively influenced by the sweeteners actually started the study with a very different gut bacteria profile than those who were unaffected. However, gut bacteria can be influenced by a variety of dietary and lifestyle factors. We cannot rule out that the observed changes in the four individuals were not induced by some other factors. No dietary or physical activity records were collected or reported by the researchers. Therefore, there is no way to rule out the potential influence of these lifestyle factors during the study. Overall, the study was conducted with an extremely small sample size, the effect of sweeteners was only apparent in half of the individuals tested, and there was no control over other factors that may have influenced response. At best, this data shows us that some individuals with a specific set of gut bacteria may be influenced to some extent by artificial sweeteners. Therefore, it is difficult to conclude that artificial sweeteners “alter gut flora or bacteria to promote obesity and type 2 diabetes” as suggested by Eat Fat, Get Thin. Reference 7 ReferenceEat Fat, Get Thin makes a wide range of claims. Therefore, we chose to focus on the main claim of the book, that eating fat will help you become thin, and the two most deadly chronic diseases brought up by the book, heart disease and cancer. 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