The Eat Fat, Get Thin Cookbook

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Seven Big Ideas

Before we get started with the Eat Fat, Get Thin Plan, I want to take you through some key principles that have helped me and my patients on the journey to optimal health. You might be familiar with some of these concepts, and in that case, consider them helpful reminders. Some are related to food, others are more about emotional health, but all are necessary on the path toward vibrant well-being. I call them the Seven Big Ideas.

BIG IDEA 1: FOOD IS NOT LIKE MEDICINE—IT IS MEDICINE

Nothing beats the true healing power of real food. Normally, by the time patients come to a Functional Medicine doctor like me, they've exhausted what conventional medicine offers. Conventional medicine is by far the best for acute illness. But food is the best medicine for chronic disease. It works faster and better, and is cheaper than medication. And all the side effects are good ones. Remember Joanne's story—off insulin, diabetes medication, and blood-pressure medication in four days after fifteen years of struggling. No drug can do what (real) food can do.

Nutrigenomics is the idea that food is information and that that information is always communicating with our genes, turning on messages that foster health and/or disease. If every part of each food we eat contains valuable information for our bodies that affects gene expression, then why, for so long, were we obsessed with focusing only on one tiny part of the food we consume: the number of calories? Calories matter, but far less than the information or instructions in food that control our genes, hormones, immune system, enzymes, and even our gut flora or microbiome with every single bite.

Imagine what message you're sending your body when you eat nutritionally empty foods such as cheeseburgers, potato chips, French fries, and cupcakes. Compare this to the message sent by plant foods, which are packed with powerful antioxidants and phytochemicals that your body needs. Unfortunately, there are some foods, like fat, that continue to be demonized even though they send important and very powerful messages to our cells.

A decade ago, when I started to really dig into the research on dietary fats, I found undeniably clear evidence that in the absence of refined sugars and processed carbohydrates, healthy fats shut down cravings, speed up metabolism, and can help prevent and reverse heart disease, not cause it. But because we were (and still are) a country focused on calories, and because fats contain more calories than processed carbohydrates or sugars, many "experts" continued to dismiss this macronutrient because it is more "calorie dense." I'm happy to report that several recent studies have shown how incredibly powerful and healing good fats are and that saturated fat is not the villain it was made out to be for so long. And that fat actually helps you lose weight, not gain weight. We need to put dangerous low-fat diets behind us as we embrace the fact that we have the most healing treatments in the world available right at our fingertips, and they come from the "farmacy," not the pharmacy.

BIG IDEA 2: FOOD AND FAT ARE NOT THE ENEMY

Our relationship with food is one of the most important relationships in our lives. It's also one of our first relationships. From day one, food nourishes us and enables us to live and thrive. But like any long-term relationship, this one can become toxic. Sadly, fear around food and fat is more prevalent than ever. We have been convinced that fat makes us fat and that all calories are equal and should be counted as such. But metabolism is not a math problem. It is about the quality and composition of our food and the hormones and molecules they influence.

Before you start the twenty-one-day plan, I want you to take out your journal or a piece of paper and really think about your relationship with food and fat. Ask yourself the following questions:

Answering these questions is the first step in letting go of any negative relationship with food and fat. If you are a chronic dieter, the Eat Fat, Get Thin Plan is perfect for you. Once you clear out the junk and reset your body, you can move on to a way of eating that allows room for pleasure foods while focusing on eating real, whole foods most of the time. You'll be able to think of food as a friend who nourishes you and brings you joy instead of an enemy you have to fear or battle every day.

BIG IDEA 3: BE YOUR OWN DOCTOR

Conventional medicine focuses on naming diseases based on specific body location instead of underlying cause. Doctors say you have liver, kidney, brain, or heart disease, but this approach tells you nothing about the cause.

Instead of asking what disease you have and what drug should be used to treat it, we must ask what underlying causes led to the disease or illness. I empower my patients to do a little bit of investigative work, specific to them, because no two bodies are the same. One person's weight gain might be the result of mercury toxicity, while another's stems from imbalances in gut flora that have led to irritable bowel syndrome. Become a detective.

What works for your neighbor might not work for you. Some people do better with a higher-fat diet and others do better with more carbs such as sweet potatoes or small amounts of whole grains (no one does well on lots of processed carbs or flours). Experiment with these foods, and while you experiment, keep track of your findings in a food journal, taking note of how you feel after your meals. Your body will give you clues each day. Inquisitiveness and intuition will help you discover where your ailments are coming from and what might help treat them. We just have to listen and pay attention.

BIG IDEA 4: WEIGHT LOSS—EVERYONE IS DIFFERENT

Eat Fat, Get Thin is more than a catchy title—it's the truth. Dietary fat can actually speed up your metabolism and help you lose weight. Even better, once you start this program, you'll find that it's a gateway to something much bigger than the numbers on the scale.

Weight loss happens differently for everyone. You might find that you lose more weight in the beginning of the program or at the end, or it might happen steadily all the way through. We're all different and have different paces and needs. Be patient with your body. Make sure you're drinking enough water and moving your bowels every day. Get at least thirty minutes of exercise a day (ideally including high-intensity interval training) to speed up your metabolism and to get the endorphins flowing; they lift your mood and make challenges seem less daunting. Endorphins make you feel good, and when you feel good, you tend to make healthier choices for your body. Also, recognize that weight loss might take some time. Three weeks can create a huge shift in your body, but it's still just three weeks. Depending on how many years of poor eating, lack of exercise, or other issues have preceded the program, we may have to dig deeper. Environmental toxins, nutritional imbalances, hormonal imbalances, a damaged gut, and stress can all contribute to unexplained weight gain. A program like Eat Fat, Get Thin is a great starting point, but if you suspect that there is a deeper issue, or if you're struggling along the way, I recommend seeking the help of a Functional Medicine practitioner (www.functionalmedicine.org).

BIG IDEA 5: ASK WHY

Learn more, love more, be a better doctor, be a better father, reach more people, heal the planet, end obesity. These are just some of my personal goals, and my desire to achieve these goals is what motivates me to put my health first. Anytime I feel stressed and fail to adequately take care of myself, I always stop and remember why. Why is my health important? My health is important because I can't show up as the best version of myself and go after my goals if I feel sick, unhealthy, unbalanced, or stressed.

Before you start this program, and as you go through it, I want you to ask yourself why you're doing it. Maybe you want to increase your energy so that you can keep up with your kids or grandkids, or perhaps you want more mental clarity to perform better at work or school. Maybe you want to feel good in your own skin so you can have better relationships with the people you love. Whatever they are, it's essential to remind yourself of your own personal goals on a daily basis. Not only are they more achievable when you feel energized, but you get to enjoy the journey as you work toward them, which is just as, if not more, important.

The first step is really clearly setting your goals. Ask yourself what's important to you and how you can live in ways that are in alignment with this vision. I have never met anyone who wakes up in the morning and says, "It's my goal to get fatter and sicker and create disease." So, odds are this is not your goal; therefore, why would you make choices that lead to this outcome? Chances are, you want the complete opposite for yourself. You want to feel good, look good, and cook delicious and healthy meals that make you feel satisfied. You want to prepare this food and share these benefits with the people in your life as well, so how can you make decisions that support this outcome? You want to design your life to create health and well-being, not disease or "feeling like crap." Think about how you can redesign your life to make healthy choices automatic.

Just sticking with the recommendations of this plan is not always enough to keep the motivation going, but taking a look at your goals and reminding yourself of the bigger picture will help you to keep your perspective.

BIG IDEA 6: FRIEND-POWER, NOT WILLPOWER

In 2014, I wrote The Daniel Plan with my friends Pastor Rick Warren and Dr. Daniel Amen. We took Pastor Warren's congregations through a six-week challenge based on the principles of Functional Medicine to change biology and optimize health and the power of social connections and positive peer pressure to change behavior. We used the power of social networks to hold people accountable and help them reach their health goals.

The results were astounding. The congregations lost a quarter of a million pounds in ten months. They also improved things like depression, autoimmune disease, diabetes, high blood pressure, and acne. One day, Pastor Warren said, "Every body needs a buddy. Getting healthy is a team sport." Those words stuck with me. The reason we experienced such profound results during our first trial of The Daniel Plan was because the congregation was playing as a team.

Instead of using willpower, I recommend using friend-power. If you can do this program with a family member or friend, that's awesome! You can also start a community meet-up for intentional eaters in your area, find a coach, or join our online community (www.drhyman.com/community). You may be surprised at how many people have been wanting to change their habits but were waiting for someone else to encourage them. Creating a community of like-minded people will always lead to a more favorable outcome for everybody, as group encouragement goes a long way. Humans are pack animals and social creatures; we're meant to rely on one another for support.

Granted, you may occasionally run into a naysayer who feels threatened by the lifestyle changes you're making. I call these "food pushers." Just have that one piece of cake—what's the big deal? they say. I find that people who react negatively to my eating habits often behave that way because they are questioning their own diet and lifestyle. It can be hard, but try to take the high road. Stick to what feels good, trust that you are making the best decisions for yourself, and don't pay any attention to what the haters say. In fact, as you're making changes, now might be a good time to (gently) cut the negative energy loose.

BIG IDEA 7: LEAVE THE JUDGMENT BEHIND

I recently came across this quote: "If you had a friend who talked to you the way that you talked to yourself, you would have ditched that friend a long time ago." How true is that? We are our own harshest critics. So I challenge you to now become your own best friend. Instead of looking in the mirror and judging yourself for everything you believe to be wrong with your body, why not praise yourself for taking this huge step toward better health?

Your body is listening to everything you say. Indulging in self-deprecation leads to stress; stress wreaks havoc on your health. And if you find yourself making a bad decision or going off course during this journey, leave the guilt behind, too. It's just as toxic, and it doesn't help you at all. Be like your car's GPS: when you veer off course, gently remind yourself to make a U-turn. The diet and exercise industry is filled with borderline harmful messages like "no pain, no gain," and we have been taught that looking good has to feel bad. Killing ourselves at the gym, forcing ourselves to eat foods we find unenjoyable, or, even worse, starving and denying ourselves is a recipe for disaster.

I encourage you, instead, to find joy in this process. Joy makes food taste better. Every single recipe in this book has been created and taste tested for maximum pleasure and flavor. I am not an advocate of suffering to become the best version of yourself. The best version of yourself is healthy and happy. The best version of yourself loves to be active, play in the sunshine, and create beautiful, wholesome meals. This collection of recipes is designed to nourish that best version of you, with recipes that make your mouth water and make you feel good.

Everyone's path is different, but we are all in this together. If you are reading this book, you are interested in bettering yourself, and that's incredibly exciting. Know that the road to your own personal vibrant health can absolutely be enjoyable.

Now that we've prepared our minds, it is time to prepare our kitchens!