Learn to tip the scale in your favor by adopting the Eat-Fat Δ Get-Fit Lifestyle. Copyright © 2014 Theodore S. Neckowicz, P.E All Rights Reserved Dedications This book is dedicated to my wife Kristy, who inspired me to pursue my passion by writing this book. A wonder-woman in her own right, Kristy continues to amaze and nourish me with her love, patience and grace. This book is also dedicated and provided as a gift to my friends, family, friends of friends, and all my coworkers, in hope that they will take something away that will improve their health, fitness and overall quality of life. For Further information, please visit: Eat-Fat-Get-Fit.org ISBN: 978-1-63173-271-3 Eat- -Fit Endorsements for Eat-Fat FatΔ Get ∆ Get-Fit Ted Neckowicz has great advice! This way of eating will enable you to think more clearly and feel great. And a wonderful added benefit is you will get to your ideal weight easily. Shawn Kent Hayashi, Best Selling Author of “Conversations That Get Results and Inspire Collaboration”, “Conversations for Creating Star Performers: Inspire Excellence Every Day” and “Conversations for Change: 12 Ways to Say It Right When It Matters Most” Every American needs to read Eat-Fat Δ Get-Fit. If you are overweight, you will learn it is not your fault and how to lose the weight you want and regain your health for the long haul. Marilyn Ashton, Nursing Administrator and Author of “Quick Look Nursing Pharmacology” The Eat-Fat Δ Get-Fit diet really works. You will feel healthier, sleep better and have more energy. I have been on this diet for several years and recommend for anyone wanting to look and feel great. Bill Cote, Retired Exelon, Gulf Shores Alabama Thanks for including me in your book, which looks excellent! I’ve continued to lecture on the topic with invitations to speak at med schools and a cardiology conference. Dr. David Diamond, PhD, University of Southern Florida With my Dad’s advice, I’ve lost weight with the Paleo low carb diet but Eat-Fat Δ Get-Fit clearly explained the theory on why it is so effective and how I can take my health to even higher levels through Superfoods, intermittent fasting and going Keto! Patricia Neckowicz, Computer Science Major, Dartmouth College As the MediFit Director of the Exelon Fitness Centers, I’ve known Ted now for over ten years. At 165 lbs, Ted is in great shape for a 58 year old and has lost weight while achieving higher levels fitness over the years. How many men Ted’s age can pump out 70 military push-ups and 15 regulation pull-ups? If Eat-Fat Get-Fit works for him, there may be something to it. Eat-Fat Get- Fit is worth checking out! - Lisa Case, Director MediFit, Exelon Corporate Kennett Square PA. Finally, a book that pulled it all together for me. Kudos to Eat-Fat Δ Get-Fit. Fat is finally In! Michael Richard, Senior Project Engineer – Sudbury Mass. Ted in his book Eat-Fat Δ Get-Fit captures the essence of a healthy diet and lifestyle that I have researched and intuitively known for years and which has afforded me a long and healthy life.- Madeleine Herbert - 93 years young - Salem Virginia. I lowered my Body Fat Thermostat and lost weight by adjusting my Fat to Carbohydrate ratio just like Eat-Fat Δ Get-Fit Recommends. It is so-so easy. They should teach this in schools! Anonymous - Baltimore MD. 2 Life Style Guide Page Eat- -Fit Acknowledgements Fat ∆ Get My deepest thanks to my talented and dedicated family, friends, and associates, who have supported me, encouraged me, and inspired me to write this book. In particular: My wife Kristy, for her encouragement to write this book and make a real difference in reducing obesity and promoting wellness around the world My daughter Patricia, for trying the Paleo diet with me (which helped her lose her “Freshmen- 15”) and for her valuable input and editing. My best friend Steve Ashton and his wife Marilyn (who teaches nursing), for their encouragement and feedback while reviewing early drafts of the book. My dear friend and now retired work colleague Bill Cote, for putting an early draft of my book to good use to help him lose weight and improve his health and fitness. My personal journey has led me to read over fifty books and countless articles on diets, and healthy foods and lifestyles. I have tried numerous diets and evaluated their effectiveness. The EAT-FAT Δ GET-FIT diet principles are based on the best of what I have learned over my quest for the ultimate diet. Yet, I realize that everyone is unique and that a specific diet that works well for one may not be as effective for another. EFGF is not a specific diet but is rather a set of dietary principles that are time-tested, supported by the latest modern science and which have optimally sustained the human genome for tens of thousands of years. 3 Page Eat- -Fit TABLEFat OF ∆CONTENTS Get Forward - Why This Book? Mission - The Eat-Fat ∆ Get-Fit Mission Statements Chapter 1 - Quick Summary: Every Thing You Need to Know Chapter 2 - My Story Chapter 3 - Obesity in America: The New Normal but at What Cost Chapter 4 - The Perfect Storm: The Creation of America’s Obesity Epidemic Chapter 5 - Tipping the Scales on Obesity: When Old Becomes New Chapter 6 - We Have Been Misled - The Story of Dr. David Diamond Chapter 7 - Good Nutrition – Part 1: Nourish Your Cellular Army Chapter 8 - Good Nutrition – Part 2: Food Really Does Matter Chapter 9 - Pyramid, Pyramid on the Wall Chapter 10 - When is a Calorie Not a Calorie? Chapter 11 - Endocrinology 101: It’s All about Insulin Chapter 12 - Good Nutrition – Part 3: Real Food Rules for Eating Chapter 13 - Sugar: The Sweet Poison Chapter 14 - Fats: The Good, the Bad and the Ugly Chapter 15 - Protein: Not Too Little, Not Too Much, Just Right Chapter 16 - Eat Your Veggies (and a little fruit too) Chapter 17 - Grains: The Bane of Modern Man Chapter 18 - Paleo: Release Your Inner Animal and Reverse Devolution Chapter 19 - Ketosis 101: What’s On Your Breath? Chapter 20 - Supplements: Should We or Shouldn’t We? Chapter 21 - 25 Superfoods to Supercharge your Fitness and Health Goals Chapter 22 - Fasting: The Forgotten Principle of Healthcare Chapter 23 - Crood Fitness - Exercising the Caveman Way Chapter 24 - The EFGF 80/20 Principles: Commitment Redefined Chapter 25 - Put Your Money Where Your Mouth Is Chapter 26 - Help Getting Started Chapter 27 - My Favorite EFGF Meals 4 Life Style Guide Page Eat- -Fit Chapter 28 - Additional Resources and RecommendedFat ∆ ReadingGet Chapter 29 - What Can We Do, America? Chapter 30 - Words for Baby Boomers like Me Appendix 1 - Eat-Fat ∆ Get-Fit Dietary Recommendations Appendix 2 - EFGF Daily Motivation Work Sheet Appendix 3 - Completed Daily Work Sheet and Internet Food and Fitness Dairy Appendix 4 - Chapter References, Sources and Citations Epilogue 5 Page Eat- -Fit Forward – Why this book?Fat ∆ Get The title of this eBook “Eat-FAT ∆ Get-FIT” must sound to most people like an oxymoron of extreme proportions. How can these two seemingly contradictory terms be paired? This goes against conventional wisdom, modern dogma, and everything we have learned in school and from our trusted doctors. Remember that famous food pyramid we all had to learn in health class? Well, if you don’t, I’ve included it below. We were all taught that fat is calorie-dense and bad for you. According to the USDA, AHA, ADA and pretty much every officially recognized US food and drug organization, we should all be eating a low-fat (especially a low-saturated fat) diet. Given all of this information, an obvious conclusion is that eating fat makes us fat. The fat we eat is structurally and chemically the same as the fat we carry on our bellies, love handles and hips. Fat contains over 9 calories per gram, whereas carbohydrates only have a mere 4 calories per gram. Need I say more? Most of us were taught that fats (at the tip of food pyramid) are to be eaten sparingly Well, if you care about your life and your health, it is time for a major wake-up call. In this book, I intend to present an abundance of scientific and empirical data, which will demonstrate that the conventional wisdom “fat makes us fat and sick” is merely a myth. I will show how eating more fat has improved my health - physically, emotionally and mentally. Taking the contrarian position, I hope to make a compelling case that fat, rather than carbohydrates, should be the foundation of each of our personal food pyramids. It is my sincere hope that you will take the time to read this book fully and spur your own investigation for improved health and a long, disease-free life. Don’t become a victim of our broken health care system where millions needlessly suffer chronic, debilitating illnesses in their precious final years on earth. Rather, join me with the intention to live long and drop dead (after 99 years or so), eating as nature and our genes intended. Get ready for a wild and interesting ride. Fasten your seat belts tightly because I expect them to be loose when you’re finished. 6 Life Style Guide Page Eat- -Fit The EAT-FAT ∆ GETFat-FIT ∆ Get Mission Statements 1. Prevent and reduce adult and childhood obesity (and the associated risks of chronic diseases) by teaching the benefits of a moderate/high-fat diet combined with the restriction of high-glycemic carbohydrates.