Eat Fat, Get Thin_Why the Fat We Eat Is the Key to Sustained Weight Loss and Vibrant Health
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5. Roberts RO, Roberts LA, Geda YE, et al. Relative intake of macronutrients impacts risk of mild cognitive impairment or dementia. J Alzheimers Dis. 2012;32(2):329–39.
6. Barberger-Gateau P, Raffaitin C, Letenneur L, et al. Dietary patterns and risk of dementia: the three-city cohort study. Neurology. 2007 Nov 13;69(20):1921–30.
7. Su KP, Wang SM, Pae CU. Omega-3 polyunsaturated fatty acids for major depressive disorder. Expert Opin Investig Drugs. 2013 Dec;22(12):1519–34.
8. Hibbeln JR, Gow RV. The potential for military diets to reduce depression, suicide, and impulsive aggression: a review of current evidence for omega-3 and omega-6 fatty acids. Mil Med. 2014 Nov;179(11 Suppl):117–28.
9. Bos DJ, Oranje B, Veerhoek ES, et al. Reduced symptoms of inattention after dietary omega-3 fatty acid supplementation in boys with and without attention deficit/hyperactivity disorder. Neuropsychopharmacology. 2015 Mar 19.
10. van Elst K, Bruining H, Birtoli B, Terreaux C, Buitelaar JK, Kas MJ. Food for thought: dietary changes in essential fatty acid ratios and the increase in autism spectrum disorders. Neurosci Biobehav Rev. 2014 Sep;45:369–78.
11. Michael-Titus AT, Priestley JV. Omega-3 fatty acids and traumatic neurological injury: from neuroprotection to neuroplasticity? Trends Neurosci. 2014 Jan;37(1):30–38.
12. Hussain G, Schmitt F, Loeffler JP, Gonzalez de Aguilar JL. Fatting the brain: a brief of recent research. Front Cell Neurosci. 2013 Sep 9;7:144.
13. Lima PA, Sampaio LP, Damasceno NR. Neurobiochemical mechanisms of a ketogenic diet in refractory epilepsy. Clinics (Sao Paulo). 2014 Dec;69(10):699–705.
14. Paganoni S, Wills AM. High-fat and ketogenic diets in amyotrophic lateral sclerosis. J Child Neurol. 2013 Aug;28(8):989–92.
15. Schwartz K, Chang HT, Nikolai M, et al. Treatment of glioma patients with ketogenic diets: report of two cases treated with an IRB-approved energy-restricted ketogenic diet protocol and review of the literature. Cancer Metab. 2015 Mar 25;3:3.
16. Simopoulos AP. Omega-3 fatty acids in inflammation and autoimmune diseases. J Am Coll Nutr. 2002 Dec;21(6):495–505. Review.
17. Belch JJ, Hill A. Evening primrose oil and borage oil in rheumatologic conditions. Am J Clin Nutr. 2000 Jan;71(1 Suppl):352S–356S. Review.
18. Nosaka N, Suzuki Y, Nagatoishi A, Kasai M, Wu J, Taguchi M. Effect of ingestion of medium-chain triacylglycerols on moderate- and high-intensity exercise in recreational athletes. J Nutr Sci Vitaminol (Tokyo). 2009 Apr;55(2):120–25.
19. Brennan SF, Woodside JV, Lunny PM, Cardwell CR, Cantwell MM. Dietary fat and breast cancer mortality: a systematic review and meta-analysis. Crit Rev Food Sci Nutr. 2015 Feb 18.
20. Schwab U, Lauritzen L, Tholstrup T, et al. Effect of the amount and type of dietary fat on cardiometabolic risk factors and risk of developing type 2 diabetes, cardiovascular diseases, and cancer: a systematic review. Food Nutr Res. 2014 Jul 10;58.
21. Moyad MA. Dietary fat reduction to reduce prostate cancer risk: controlled enthusiasm, learning a lesson from breast or other cancers, and the big picture. Urology. 2002 Apr;59(4 Suppl 1):51–62. Review.
22. Moy KA, Yuan JM, Chung FL, et al. Urinary total isothiocyanates and colorectal cancer: a prospective study of men in Shanghai, China. Cancer Epidemiol Biomarkers Prev. 2008 Jun;17(6):1354–59.
23. Yang M, Kenfield SA, Van Blarigan EL, et al. Dairy intake after prostate cancer diagnosis in relation to disease-specific and total mortality. Int J Cancer. 2015 May 20.
24. Triff K, Kim E, Chapkin RS. Chemoprotective epigenetic mechanisms in a colorectal cancer model: modulation by n-3 PUFA in combination with fermentable fiber. Curr Pharmacol Rep. 2015 Feb;1(1):11–20.
25. Devi KP, Rajavel T, Russo GL, Daglia M, Nabavi SF, Nabavi SM. Molecular targets of omega-3 fatty acids for cancer therapy. Anticancer Agents Med Chem. 2015 Apr 24.
26. Witte TR, Hardman WE. The effects of omega-3 polyunsaturated fatty acid consumption on mammary carcinogenesis. Lipids. 2015 May;50(5):437–46.
27. Lin PH, Aronson W, Freedland SJ. Nutrition, dietary interventions and prostate cancer: the latest evidence. BMC Med. 2015 Jan 8;13:3.
28. Bozzetti F, Zupec-Kania B. Toward a cancer-specific diet. Clin Nutr. 2015 Jan 23. pii: S0261-5614(15)00035-7.
29. Allen BG, Bhatia SK, Anderson CM, et al. Ketogenic diets as an adjuvant cancer therapy: history and potential mechanism. Redox Biol. 2014 Aug 7;2C:963–70.
Chapter 10
1. Jenkins DJ, Wong JM, Kendall CW, et al. Effect of a 6-month vegan low-carbohydrate (“Eco-Atkins”) diet on cardiovascular risk factors and body weight in hyperlipidaemic adults: a randomised controlled trial. BMJ Open. 2014 Feb 5;4(2):e003505.
2. Ludwig DS, Willett WC. Three daily servings of reduced-fat milk: an evidence-based recommendation? JAMA Pediatr. 2013 Sep;167(9):788–89.
3. Ludvigsson JF, Reutfors J, Osby U, Ekbom A, Montgomery SM. Coeliac disease and risk of mood disorders—a general population-based cohort study. J Affect Disord. 2007 Apr;99(1–3):117–26.
4. Millward C, Ferriter M, Calver S, Connell-Jones G. Gluten- and casein-free diets for autistic spectrum disorder. Cochrane Database Syst Rev. 2004;(2):CD003498. Review.
5. Ludvigsson JF, Osby U, Ekbom A, Montgomery SM. Coeliac disease and risk of schizophrenia and other psychosis: a general population cohort study. Scand J Gastroenterol. 2007 Feb;42(2):179–85.
6. Hu WT, Murray JA, Greenaway MC, Parisi JE, Josephs KA. Cognitive impairment and celiac disease. Arch Neurol. 2006 Oct;63(10):1440–46.
7. Ludvigsson JF, Montgomery SM, Ekbom A, Brandt L, Granath F. Small-intestinal histopathology and mortality risk in celiac disease. JAMA. 2009 Sep 16;302(11):1171–78.
8. Green PH, Neugut AI, Naiyer AJ, Edwards ZC, Gabinelle S, Chinburapa V. Economic benefits of increased diagnosis of celiac disease in a national managed care population in the United States. J Insur Med. 2008;40(3–4):218–28.
9. Cortés-Giraldo I, Girón-Calle J, Alaiz M, Vioque J, Megías C. Hemagglutinating activity of polyphenols extracts from six grain legumes. Food Chem Toxicol. 2012 Jun;50(6):1951–54.
10. Sandberg AS. Bioavailability of minerals in legumes. Br J Nutr. 2002 Dec;88 Suppl 3:S281–85. Review.
11. Sinha R, Cross AJ, Graubard BI, Leitzmann MF, Schatzkin A. Meat intake and mortality: a prospective study of over half a million people. Arch Intern Med. 2009 Mar 23;169(6):562–71.
12. Hasselbalch AL. Genetics of dietary habits and obesity—a twin study. Dan Med Bull. 2010 Sep;57(9):B4182.
13. Bossé Y, Pérusse L, Vohl MC. Genetics of LDL particle heterogeneity: from genetic epidemiology to DNA-based variations. J Lipid Res. 2004 Jun;45(6):1008–26.
Chapter 12
1. Basch CE. Executive summary: healthier students are better learners. J School Health 2011;81(10):591–92.
2. Basch CE. Healthier students are better learners: a missing link in school reforms to close the achievement gap. J School Health 2011;81(10):593–98.
3. Ley RE. Obesity and the human microbiome. Curr Opin Gastroenterol. 2010 Jan;26(1):5–11.
4. Birt DF, Boylston T, Hendrich S, et al. Resistant starch: promise for improving human health. Adv Nutr. 2013 Nov 6;4(6):587–601.
5. Tarantino G. Gut microbiome, obesity-related comorbidities, and low-grade chronic inflammation. J Clin Endocrinol Metab. 2014 Jul;99(7):2343–46.
6. Foster JA, McVey Neufeld KA. Gut-brain axis: how the microbiome influences anxiety and depression. Trends Neurosci. 2013 May;36(5):305–12.
7. Roberfroid M, Gibson GR, Hoyles L, et al. Prebiotic effects: metabolic and health benefits. Br J Nutr. 2010 Aug;104 Suppl 2:S1–63.
8. Cummings JH, Macfarlane GT, Englyst HN. Prebiotic digestion and fermentation. Am J Clin Nutr. 2001 Feb;73(2 Suppl):415S–420S. Review.
9. Johnston KL, Thomas EL, Bell JD, Frost GS, Robertson MD. Resistant starch improves insulin sensitivity in metabolic syndrome. Diabet Med. 2010 Apr;27(4):391–97.
10. Behall KM, Scholfield DJ, Hallfrisch JG, Liljeberg-Elmståhl H
G. Consumption of both resistant starch and beta-glucan improves postprandial plasma glucose and insulin in women. Diabetes Care. 2006 May;29(5):976–81.
11. Raben A, Tagliabue A, Christensen NJ, Madsen J, Holst JJ, Astrup A. Resistant starch: the effect on postprandial glycemia, hormonal response, and satiety. Am J Clin Nutr. 1994 Oct;60(4):544–51. Robertson MD, Bickerton AS, Dennis AL, Vidal H, Frayn KN. Insulin-sensitizing effects of dietary resistant starch and effects on skeletal muscle and adipose tissue metabolism. Am J Clin Nutr. 2005 Sep;82(3):559–67.
12. Maki KC, Pelkman CL, Finocchiaro ET, et al. Resistant starch from high-amylose maize increases insulin sensitivity in overweight and obese men. J Nutr. 2012 Apr;142(4):717–23.
13. Higgins JA. Resistant starch and energy balance: impact on weight loss and maintenance. Crit Rev Food Sci Nutr. 2014;54(9):1158–66.
14. Udayappan SD, Hartstra AV, Dallinga-Thie GM, Nieuwdorp M. Intestinal microbiota and faecal transplantation as treatment modality for insulin resistance and type 2 diabetes mellitus. Clin Exp Immunol. 2014 Jul;177(1):24–29.
15. Brand-Miller JC, Atkinson FS, Gahler RJ, Kacinik V, Lyon MR, Wood S. Effects of added PGX®, a novel functional fibre, on the glycaemic index of starchy foods. Br J Nutr. 2012 Jul;108(2)245–48.
16. Solah VA, Brand-Miller JC, Atkinson FS, Gahler RJ, Kacinik V, Lyon MR, Wood S. Dose response effect of a novel functional fibre, PolyGlycopleX(®), PGX(®), on satiety. Appetite. 2014 Jun;77:72–76.
17. Reimer RA, Yamaguchi H, Eller LK, Lyon MR, Gahler RJ, Kacinik V, Juneja P, Wood S. Changes in visceral adiposity and serum cholesterol with a novel viscous polysaccharide in Japanese adults with abdominal obesity. Obesity (Silver Spring). 2013 Sep;21(9):E379–87.
Chapter 13
1. Rosenfeld CS. Microbiome disturbances and autism spectrum disorders. Drug Metab Dispos. 2015 Apr 7.
2. Lecomte V, Kaakoush NO, Maloney CA, et al. Changes in gut microbiota in rats fed a high fat diet correlate with obesity-associated metabolic parameters. PLoS One. 2015 May 18;10(5).
3. Goedert JJ, Hua X, Yu G, Shi J. Diversity and composition of the adult fecal microbiome associated with history of cesarean birth or appendectomy: analysis of the American Gut Project. EBioMedicine. 2014 Dec 1;1(2–3):167–72.
4. Bäckhed F, Roswall J, Peng Y, et al. Dynamics and stabilization of the human gut microbiome during the first year of life. Cell Host Microbe. 2015 May 13;17(5):690–703.
5. Versini M, Jeandel PY, Bashi T, Bizzaro G, Blank M, Shoenfeld Y. Unraveling the hygiene hypothesis of helminthes and autoimmunity: origins, pathophysiology, and clinical applications. BMC Med. 2015 Apr 13;13:81.
6. Halton TL, Hu FB. The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review. J Am Coll Nutr. 2004 Oct;23(5):373–85. Review.
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Contents
Cover
Title Page
Welcome
Dedication
Epigraph
Introduction
PART I
HOW DID WE GET INTO THIS BIG, FAT MESS? 1. The Demonization of Fat
2. Fleshing Out Our Fear of Fat
PART II
SEPARATING FAT FROM FICTION 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
PART III
THE EAT FAT, GET THIN PLAN 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
PART IV
EAT FAT, GET THIN COOKING AND RECIPES 15. Simple, Healthy Cooking 101
16. The Recipes
Acknowledgments
About the Author
By Mark Hyman, MD
Resources
Notes
Newsletters
Copyright
Copyright
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.
Copyright © 2016 by Hyman Enterprises, LLC
Author photograph © Jonsar Studios 2015
Cover design by Lauren Harms
Cover copyright © 2016 by Hachette Book Group, Inc.
All rights reserved. In accordance with the U.S. Copyright Act of 1976, the scanning, uploading, and electronic sharing of any part of this book without the permission of the publisher constitute unlawful piracy and theft of the author’s intellectual property. If you would like to use material from the book (other than for review purposes), prior written permission must be obtained by contacting the publisher at permissions@hbgusa.com. Thank you for your support of the author’s rights.
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ISBN 978-0-316-33884-4
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