Eat Fat Get Thin Cookbook
Dr. Hyman shares more than 175 mouthwatering recipes! Dr. Mark Hyman has helped thousands of people lose weight and lead happier, more energetic lives. His powerful insights on the dynamics of dietary fat will change the way you think about everyday eating, and show you how easy it is to enjoy a healthier, more satisfying diet.”Toby Cosgrove, CEO of Cleveland Clinic
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Dr. Hyman’s Eat Fat, Get Thin radically changed the way we view dietary fat, and proved that the key to losing weight and keeping it off is to eat ample amounts of good fats. Now, Dr. Hyman shares more than 175 mouthwatering recipes to help you incorporate these good fats into your diet and continue on your path to wellness. With easy-to-prepare recipes for every meal–featuring nuts, coconut oil, avocados, and lots of other superfoods you thought were “off limits”–you can achieve fast and sustained weight loss. Your health is a life-long journey, and THE EAT FAT, GET THIN COOKBOOK helps make that journey both do-able and delicious.
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Eat Fat Get Thin Package
Swap For Butter And Margarine: Olive Oil
Most of the fat in olive oil comes from a special type of “healthy” or monounsaturated fat. Along with another form of unsaturated fat, polyunsaturated, this type of fat has been linked with several health benefits, from helping to reduce the risk of heart disease to keeping blood-sugar levels steady. Several studies have also found that fats like the type found in olive oil may actually help lower total cholesterol levels.
Still, like any oil, olive oil is rich in calories, so researchers suggest using it in place of other fats, like butter and margarine, rather than simply adding it to your daily diet.
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Add To Your Bag: Nuts And Seeds
Hyman says he carries packets of almond and cashew butter and nut bars like Kind when he travels to help him avoid making “bad choices” that can result from last-minute cravings.
“I basically have fat and protein as my snacks, and I have enough food in my bag to last an entire day,” he said.
Since they’re high in protein, nuts can help stabilize blood-sugar levels which, if they plummet, can make healthy people feel hangry and is especially dangerous for people with diabetes. Nuts are also a good source of fiber, a key nutrient that helps aid digestion and keeps us feeling full.
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Cut Back On: Refined Carbs Like White Bread Or White Rice
When it’s used to refer to foods like rice, pasta, and bread, the word “refined” isn’t typically a good thing.
Essentially, it means processors remove the whole-grain portion of the food, which cuts out the major source of its fiber and B vitamins and allows it to be digested faster and more easily. Diets that are high in refined carbs and low in whole grains have been linked with health problems, while diets that are high in whole grains and low in refined carbs tend to be linked with more positive outcomes.
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Instead Of Steak Or Ribs: Fatty Fish
Oily fish like salmon, mackerel, and trout is rich in another group of fats called omega-3 fatty acids. Unlike most fats, which, for the most part, the human body has no trouble making on its own, omega-3 fats are “essential” fats because the body can’t make them without a little help from our diet.
Part of the reason omega-3 fats got that label is because of the critical role they play in keeping our cells running smoothly. They’re a key part of our cell membranes the structure protecting the inner components from their outside environment and they’re also necessary building blocks of the hormones that regulate blood clotting and inflammation. Studies suggest that omega-3s may even help prevent heart disease and stroke.
Creamy Strawberry And Greens Smoothie
- 7 to 8 cups mesclun
- 2 cups shredded red cabbage
- 2 carrots, scrubbed and shredded
- 1 large tomato, cut into large chunks
In a large skillet, warm the coconut oil over medium-high heat until shimmering. Add the beef and cook, stirring frequently and breaking it into pieces with a wooden spoon, for 2 minutes. Add the cumin, coriander, chipotle powder, oregano, and 1/2 teaspoon of the salt and continue to cook, stirring occasionally, until the beef is cooked through, about 4 minutes.
Meanwhile, combine the avocado, olive oil, cilantro, garlic, lime juice, cayenne, the remaining 1/2 teaspoon salt, and 1/4 cup of filtered water in a blender and blend on high speed until smooth, about 45 seconds. Transfer the dressing to a small serving bowl.
In a large bowl, combine the mesclun, cabbage, carrots, and tomato and toss to combine. Divide the vegetables among four plates and top with the beef mixture. Serve, passing the dressing on the side.
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Add To Your Diet: Avocados
Besides being delicious in guacamole and sushi, creamy avocados are rich in many key nutrients, from potassium and folate to vitamins B, C, and E.
Like many of the other foods Hyman recommends, avocados are high in fat and calories just half of one packs roughly 120 calories, about the equivalent of a slice of bread or a container of yogurt.
But the bright-green fruit is also low in sugar and rich in fiber, two key components of any food that’s going to keep you feeling full without causing blood-sugar levels to spike.