Eat Fat, Get Thin!: The Original Low-Carb, Low-GI Diet

334 Pages·2006·3.418 MB·English

by  Barry Groves

DISCLAIMER
These days I feel it is important that a patient get as much knowledge
about his/her condition as possible. The information to be found in this
book is designed to provide other avenues that may not have been
considered. In this respect, it should be used to support, not replace, the
relationship that exists between a patient/reader and his/her existing
physician.
I’ve done my best to bring you truthful information that can be of
real benefit. But you act upon this stuff entirely at your own risk. You
are responsible for following up any of my writing as you see fit. I have
included references which are in the public domain to make this easier
for you.
Neither the author nor the publisher can be held responsible for any
loss or claim arising out of the use or misuse of any of the suggestions
made or the failure to take medical advice.
© Barry Groves, 2006
Barry Groves has asserted his right to be identified as the author of this
work under the Copyright, Designs and Patents Act 1988.
All rights reserved. No part of this publication may be reproduced,
stored in a retrieval system, or transmitted in any form or by any means,
electronic, mechanical, photocopying, recording or otherwise without
the prior permission of the copyright owner.
Cover design by Barry Groves
Cover and internal photographs by Barry Groves of
Monica Groves before and after she lost weight with the
dietary regime recommended in Eat Fat, Get Thin!
EAT FAT,
GET THIN!
Barry Groves, PhD
A
Publication
www.second-opinions.co.uk
1
PREFACE BY
PROFESSOR WOLFGANG LUTZ
M.D. Ph.D, (Dr. med. Habil.)
Internal medicine, nutrition
I came on Barry Groves while reading an article “When Fat is Thin ”
in the magazine, Healthy Eating. I was sure it was written by a medical
doctor because of the medical knowledge which streamed out of every
sentence. I was wrong, Barry Groves didn’t study medicine, he is a re-
tired Air Force officer who has a deep interest in dietary matters and the
time to research them.
And he did his research very thoroughly. I was surprised by Barry
Groves’ intricate knowledge of medicine in general and nutrition in par-
ticular. I am myself a writer on the subject of low-carbohydrate diets
having adhered to this diet myself, and observed for over 40 years its
beneficial effect on more than 10,000 patients.
The ongoing revolution in our nutritional thinking is irreversible.
Medicine will have to admit that we have been misled for several dec-
ades into believing that fats are bad and carbohydrates are the good nu-
trients. Much money and time of our scientists have been wasted in
trying to show that this is scientific evidence while the many trials by
able researchers who have shown that in reality it is fats that are healthy
and carbohydrates the villains have not been acknowledged.
2
It is incredible how the false doctrine of mighty leaders in science
could survive so long. For instance, we knew in Vienna before the Sec-
ond World War that diabetics do much better on a low carbohydrate,
higher in fat diet, but this could not prevail against the force of the ‘lipid
theory’ from America which sought all evils in animal fats and choles-
terol.
Against this background it was the laymen who stood against all the
strongholds of established theories. People like Barry Groves, who be-
lieve their own research and experience which show them that eating fat
and reducing carbohydrates is essential for their health, and have the
courage to defend it.
His advices for dieting could not be performed better by a qualified
doctor or dietician. This book will be a main pillar for your future
health.
Wolfgang Lutz,
December, 1999
3
Table of Contents
PREFACE: MY STORY. . . . . . . . . . . . . . . . . . . . . . 5
INTRODUCTION . . . . . . . . . . . . . . . . . . . . . . . . . . .8
PART ONE
1: EAT FAT, GET THIN! IN BRIEF . . . . . . . .24
2: BREAKFAST: THE MOST
IMPORTANT MEAL OF THE DAY. . . . . .43
3: EAT REAL FOOD . . . . . . . . . . . . . . . . . . . 53
4: TIPS FOR SUCCESSFUL DIETING . . . . . 64
5: THE IDEAL DIET FOR DIABETICS . . . . 79
6: PREVENTION IS BEST . . . . . . . . . . . . . . 87
7: BUT IS IT SAFE? . . . . . . . . . . . . . . . . . . . 104
PART TWO
8: MR BANTING’S DIET REVOLUTION . 118
9: IT’S IN OUR GENES . . . . . . . . . . . . . . . . 134
10: OUR BODIES’ WEIGHT CONTROLS . . . . . . 150
11: WHY BLAME CHOLESTEROL? . . . . . . 169
12: WHY HEALTHY EATING ISN’T . . . . . .190
13: WHY LOW-CARB DIETS MUST
BE HIGH-FAT, NOT HIGH-PROTEIN . . . . . . 209
14: EXERCISE ISN’T NECESSARY . . . . 217
15: ARE YOU REALLY OVERWEIGHT? . . 232
BIBLIOGRAPHY . . . . . . . . . . . . . . . . . . . . . . . . . 240
APPENDIX A: ADULT HEIGHT/
WEIGHT TABLES . . . . . . . . . . . . . . . . . . 262
APPENDIX B: RELIABLE RESOURCES . . . . . 265
APPENDIX C: GLOSSARY . . . . . . . . . . . . . . . . . 267
APPENDIX D: CARB CONTENT AND
GLYCAEMIC INDEX OF FOODS . . . . . . .278
RECIPES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 289
ABOUT THE AUTHOR . . . . . . . . . . . . . . . . . . . .330
4
PREFACE
MY STORY
T
his is where it all started for me: if I
and my wife, Monica, hadn’t been
overweight, I probably would not have
written this book – or any other.
When we were married in April 1957 I
weighed eleven and a half stones (161 lbs)
and Monica weighed ten stones (140 lbs).
These were quite normal weights as we
were five feet nine inches and five feet six
inches tall respectively.
Monica was a good cook, and used to
cooking for her parents and sister as well as
herself.
We hadn’t got much money so Monica
made her own bread; she also made cakes
and biscuits. It wasn’t long before we
Monica 1957
started to put weight on.
Over the next five years our weights yo-yoed as we tried low-calorie
dieting, sweaty clothes, inert fillers and played tennis and badminton,
swam, and walked everywhere. We lost weight, put it on again; lost
weight, put it on again, and so on. I’m sure you know what I mean.
5
EAT FAT, GET THIN!
Nothing worked in the long term. Monica
weighed twelve stones (168 lbs) at her peak
and my weight went up to thirteen and a
half stones (189 lbs).
In 1960 we started to cut down on the
carbs. In those days it was the thing to do.
But it only worked up to a point. Replacing
the carbs with protein was not only expen-
sive, we didn’t feel right eating that way
In 1962, I was posted by the Royal Air
Force to Singapore. We hadn’t been there
long when I discovered a doctor who
guided me to the other half of the equation:
The carbs must be replaced with fat, he Monica, 1959, age 21
said!
He had to be joking, right? We
knew that fat contained far more cal-
ories than carbs or protein. It seemed
ridiculous to suggest we eat fat. But,
having tried everything else, we de-
cided to give it a go.
And it worked! In a year Monica’s
weight was down to 8 st 10 lbs (122
lbs). That started me thinking. If what
looked like a high-calorie diet was
good for weight loss, why were we
told to eat a low-calorie diet? I
wanted to know.
At the time, being in the RAF, I
couldn’t do much research. Monica
Monica, 1963, age 25
and I ate our fried egg and bacon
breakfasts, fat meat followed by fruit and cream dinners – and our
6
MY STORY
weights stayed down.
The fatter cuts of meat were also cheaper because they weren’t so
popular and that suited us just fine. But the best part was that it worked.
In 1971 I started to give a talk entitled ‘The Fat of The Land’ about
our experience to clubs like Women’s Institute, Young Farmers, et cetera.
By the late 1970s, however, we started to hear that the sort of diet we ate,
which was high in animal fats, was bad
for us: it caused heart disease, they said.
With my previous experience, I won-
dered how much truth there was in this.
So I determined to leave the RAF as soon
as I could and research diet to find out.
In 1982 I did just that, and have been
doing full-time research ever since. This
book is based on what I have learned.
As I’m sure you have discovered, the
difficult part of weight control isn’t actu-
ally losing weight, it’s keeping it off – for
life.
This picture of Monica was taken after
more than forty years of eating fried
breakfasts, fat meat, extra-large eggs, full-
Monica, 2005, age 67
cream cheese, and fruit and cream – plus
fresh vegetables, of course.
Monica’s weight has been around 9 st (126 lbs) and mine has been
around 11 st 7 lbs (161 lbs) for as long as we can remember.
It works!
For life!
* Unfortunately, I haven’t any photographs of
myself as I was the one with the camera (BG)
7
INTRODUCTION
One must attend in medical practice not primarily to
plausible theories but to experience combined with reason.
HIPPOCRATES
F
irstly, thank you for buying this book. I hope you will ultimately
thank me for writing it.
Your dieting journey has probably taken you along the disappointing
route of low-calorie, low-fat, high-fibre ‘healthy eating’ – but with no
satisfactory results for you. For many it’s a life of counting calories and
cutting fat off, of eating bland, dry food, inert fillers, and meal replace-
ments, and taking lots of exercise when you have better things to do. And
the result a year later? After a brief weight loss, disappointment and even
wider hips.
I, too, have been on that journey, until I managed to solve the dieting
conundrum forty-three years ago. Yes, I have not had a weight problem
since 1962.
In the 1950s and 1960s the solution to overweight was to cut back on
starchy foods such as bread and potatoes. I started to do that in 1960. It
worked, but only up to a point. The essential ingredient missing until
1962 was the other half of the equation: and eat more fat. After I added
that in 1962 it was easy. I shrank from a fat 189 lbs – and rising – body
to a 160 lbs normal weight in less than a year – and I have maintained that
weight to this day. I didn’t starve; I was never hungry; I didn’t deprive
myself; and my meals were, and still are, all enjoyable.
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