Sears' Toxic Fat: The Man, the Diet, the Controversy

Who is Dr. Sears?

Okay, pop quiz time.

Two out of the following three statements apply to Barry Sears:

1 - He's got a Ph.D in biochemistry.
2 - He's the author of The Zone Diet.
3 - He's the star of a movie that just came out about teenage vampires who sparkle and have a lot of biochemistry.

Warning: if you flunked that quiz, you might be reading the wrong blog.

Barry Sears exemplifies the important role the preposition plays in the English language. People who've read his books either swear by him, or swear at him.

Unless you've been living in a chemically sterilized biosphere for the last 13 years and had earplugs on the whole time you were there, you've probably heard of Dr. Sears' book "The Zone Diet." He has a new book out, called Toxic Fat.

Seeing the word 'toxic' in a title makes me suspicious, simply because a lot of marketing folks have jumped on the bandwagon with this particular word. I know marketing sells books; I still object to it if the words they use have the effect of making the book's actual message unclear or inaccurate. I got so fed up with marketing claims that I wrote an overview of the biology behind the term 'Toxic Fat'.

In this case, I'm not sure if I agree with Dr. Sears' claim about fat itself being toxic. Which is a shame, because there are good points in this book.

Toxic Fat briefly mentions fat cells storing toxins, but that is not the main focus of the book. Not toxins from pollution, at any rate. What this book focuses on is the toxic effect of the 'bad' fatty acid Arachidonic acid (which I abbreviate ArA 'cause there's no way I'm typing that out over and over again).

You may not have heard of ArA, but you've heard of its rivals, the fatty acids that lead to Omega-3 fatty acids being produced in the body.

I've found this book difficult to review for two reasons. One, there's a lot of information in it, and it's hard to condense. I wrote a lengthy, detailed, highly erudite analysis -- you can thank me later for not posting it.

The other thing that made this book difficult to read, for me, was the fact that Dr. Sears' books are considered controversial, so I felt constrained to stop and analyze every sentence.

What is Sears' approach to Toxic Fat?

This is where it gets complicated. I also wrote a long, detailed description of the biochemical processes involved in the production of Omega-3 (good) and Prostaglandins (bad). You can thank me for not including it here.

Instead, here's the short version:


Alpha-linolenic acid is one of the omega-3 fatty acids. (Couldn't fit them all into the diagram.) Prostaglandins are bad. Prostaglandins are responsible for painful menstrual cramps. I do not like them.

I'm simplifying horribly but the main contentions are:

1 - Uncontrolled inflammation screws up the body.
2 - Diabetes, heart disease, obesity are all caused by inflammation.
3 - Arachidonic acid (ArA) plays a large part in the inflammation epidemic.
4 - According to Sears, the Zone Diet is the answer to this problem.

Dr. Sears vs. Cranky Fitness

Uncontrolled inflammation is on the rise
Sears Yes
Cranky Fitness Yes

High levels of ArA lead to high levels of inflammation
Sears Yes
Cranky Fitness Yes

Uncontrolled inflammation leads to heart disease, diabetes, obesity
Sears Yes
Cranky Fitness Yes*


The Zone Diet is the way to alleviate inflammation
Sears Yes
Cranky Fitness Read More

*I hesitated over his claim that inflammation is linked to obesity; a person can be 'fit but fat.' If he means (and he probably does) someone with a lot of abdominal fat has problems with inflammation, then yes.

It is really dangerous when you get so much fat in the abdominal area that the body starts storing fat in the liver. A fatty liver can kill you just as nastily as a liver soaked in vodka.

What's so controversial about Dr. Sears?

Sears' books are controversial because at the heart of all his books is the Zone Diet, and many nutritionists and doctors, such as Joel Fuhrman (Toxic Hunger), disagree stridently with Sears' conclusions.

When is a diet like a restroom?

There are lots of sites that explain the Zone Diet in detail. (The 20-second condensed version: you should eat fats, proteins, and carbohydrates in a precise ratio suited to your size.) In the Toxic Fat book, meal plans are separated by gender -- different ones for men and for women. (Essentially, men have larger portions.) Except that not all woman are small, and not all men are large, so I'm not sure if that works. Maybe he's basing this on the fact that men have more muscle mass?

I can't whole-heartedly endorse this diet, but I can't condemn it either, not 100%. I mean, anything that gets people to pay attention to what they eat, and that helps them lose weight, isn't all bad. (I just know someone will write in to say that this diet has helped them, and who am I to say that's a bad thing?) I will say that I don't think it's a long-term diet and I don't think long term it's healthy and sustainable.

My problems with the Zone diet are based on anthropology and psychology as much as biology. I don't see that the human body was designed/has evolved to a diet that is so precisely balanced.

The other problem is that there is no way that I could follow this diet. I know myself well enough to say that without someone else doing all the weighing and calculating, I'd give up the Zone diet in a day. All that math would drive me crazy. (I know people say "oh, it gets easier... you get used to it..." but in my case I doubt it. I had enough trouble trying to eat 4 or 5 servings of vegetables per day. Much much simpler to go all vegetarian with the occasional night out.)

Toxic Fat: The book

Good: There's a long bibliography listing his sources for the claims made in each chapter.
Bad: Many of the sources cited are from his previous books, which seems a kind of circular logic.
Ugly: The polysyllabic names of the many different fatty acids under discussion. It's like one of those Russian novels where all the characters have names that are twenty syllables long.

One thing about his diet argument that I can't agree with is the seeming contradiction between his claim that ArA is bad (which I agree with, or at least I agree that it's bad in high levels), and his insistence on eating lots of meat-based protein. Sears claims that the high-level of ArA in the typical diet is due to the cheap vegetable oil that is so readily available these days. I don't see that he proves this point. Other sources (here's one of them) claim that the major sources of ArA are meat, poultry, and eggs.

Instead of making sure your diet is a certain percentage of meat, I think it is more helpful to make sure your diet is 100% organic, and as Dr. Weil would say avoid food that has a long list of ingredients you can't pronounce. Avoid food with added hormones, antibiotics, or a long list of unpronounceable chemical preservatives.

To sum up, this book makes some good points as well as some not so good points (points that I don't agree with, I lump into the 'not so good' category automatically). I don't agree that the diet he suggests will help, but I completely agree with Sears' claim that we need to pay attention to inflammation and the dangers it presents.

Other reviews you might like

Diet Blog
Pasta Queen (Half of Me)

Has any one else read this book? Or tried the Zone Diet? If so, what did you think about it? I'd love to hear other people's viewpoint on this issue.

Breakfast For “ I Hate Morning” People

We're pleased to have a guest post today from Toni Brayer, M.D. She's practiced Internal Medicine in San Francisco for over 20 years, and has done lots of impressive stuff like serve as President of the San Francisco Medical Society, and Chief of Staff at California Pacific Medical Center. In other words, she knows a LOT more about health than Crabby does. Toni is also a speaker and a writer, and she has a great blog over at Everything Health--be sure to check it out!

And no, that is NOT her pictured below; it is someone who failed to follow her smart advice.




I’m one of those people who hate to eat breakfast unless someone else is making it for me. Since I don’t have a personal chef, that means it takes a big conscious effort for me to do what is right: Eat breakfast before I start my day. Every study on weight control and optimal performance tells us we need to fuel our bodies and I am a believer, but it ain’t easy!

For those of us who would rather just skip it, the easier breakfast is to prepare, the better. And nothing is easier and better for you than oatmeal. It provides carbs, fiber, vitamins and bulk to keep us from feeling ravenous or weak before lunch. But that doesn’t mean we can raid the middle aisles of the grocery store where there are rows and rows of sugary cereals. We need to be smart in our choices and that is why oatmeal fits the bill.

The best choice is steel-cut oats. Also called Irish Oats, these little grains have more cholesterol-lowering soluble fiber than any other oatmeal. They are 100% whole grain and the bran germ is left intact. The germ contains B-vitamins and iron. Plus it is really filling.

You can make up a big batch and just warm it in the microwave, which saves on cook time later in the week. Add low-fat milk and a few raisins or banana slices and you are set.

Other quick but nutritious breakfast choices are fresh fruit with yogurt, hard-boiled or poached egg with whole-wheat toast or a fruit smoothie.

OK, I know that the fruit smoothie might be a stretch for someone who hates to prepare but here is why you should make the effort.

It counts as two of your 5 fruits and vegetables a day! Frozen organic berries can be found in any grocery store and mixed in the blender with yogurt, milk or apple juice, it is a quick “to go” breakfast. Add protein powder and it is a complete meal.

Breakfast doesn’t “just happen”. Like anything worthwhile, it takes a little planning and making sure the shelf and fridge are stocked, but getting in the habit of eating a healthy breakfast can be the start of a healthy and long life.

Diabetic? Who cares?

Hear no diabetes, speak no diabetes, get photo from Flickr.

According to the CDC, 1/4 of Americans have prediabetes and don't know it.

Wait a minute. Back up and read that again. 1 out of 4?

Here's another statistic. The rate of people who already have diabetes has gone up by 90%. And WebMD says that may be an underestimate. (They also say the number of people who already have prediabetes is 1 out of 3.)

Type II Diabetes: easy to control, dangerous to ignore

Even though yes, I know, there are tons of people out there who are either at risk or already have the disease and don't know it, this still surprises me.

The trouble is that if you're reading this post, you probably are not one of the people with prediabetes, because you are interested in regular exercise and a healthy diet. But I will guarantee that someone you know -- maybe someone you love -- is one of the statistics.

I mean, damn! In the early stages at least, prediabetes and Type II diabetes are easily controllable disorders. And they can be controlled by the individual; it's not a situation where you have to put yourself in the hands of others and take a bucketful of weird and expensive drugs with powerful side effects.

People who know better and don't bother

It's frustrating. As an example, take this guy I know. Extremely well-educated (well, I assume lawyers are educated, they sure know a lot of words I don't) so you would think he could bother to read about the risks of Type II diabetes, you would think he would bother to find out the minimal steps necessary to deal with the condition. The only concession he made to his condition was to take his medication. (Yes, he did switch to lite beer, and he did minimize the amount of red wine to a couple of drinks a night, but I don't call those concessions.)

The thing is that Type II diabetes is one of those diseases that you CAN do something about: diet and exercise and (definitely 3rd in the list) medication can control the symptoms and progression of the disease.

So why are there so many people out there who can't be bothered?

Diabetes doesn't go away if you ignore it!

My anger in this case is all the stronger because if you don't take care of the situation, You Get Worse. Diabetes leads to serious and irreversible problems, especially when you combine it with alcohol. This lawyer is now forced to listen to doctors use phrases like "poor prognosis" and "experimental studies." His younger daughter is seventeen, and he'll be lucky to see her graduate from high school.

I don't know how (or even if it's possible) to get someone to listen when they're risking their life through sheer inertia. Maybe this post will help someone to become 'scared straight' or whatever.

Someone to talk to about diabetes

MyHealthVillage is hosting a series of diabetes chats, starting tonight.

The Chats will be hosted by Cindy Sears (RN, CDE) -- diabetes educator with years of experience working with persons with diabetes at Capital Regional Medical Center and private physician practices in Missouri, who has participated in a research study for rural primary care practices funded by the Missouri Foundation.

To participate in the diabetes chats, simply go to www.myhealthvillage.com and join the Chat on any of the following dates and times.

Tuesday, 11/18 at 8 p.m. ET -- Insulin Myths and Realities

Thursday, 11/20 at 1 p.m. ET -- Medication Know-How

Friday, 11/21 at 11 a.m. ET - Pondering Privacy

Tuesday, 11/25 at 8 p.m. ET -- Here Come the Holidays!

Okay, end of rant

This post was me ranting because someone I know is dying and it could have been avoided. It is inexpressibly frustrating to not be able to help with something like this.

I can't be the only person with friends or family who are digging their grave with their teeth, as it were. Anyone have any good suggestions on how to handle the frustration? I don't think there's much we can do to help people who don't want to change.

Why the Weight Loss Plateau?

This next guest post is by Jolene of Healthy Discoveries Blog. And today she's going to discuss six reasons you may not have thought of for hitting a Weight Loss Plateau.
1. You Are Dehydrated- Make sure you drink enough water each day to hydrate your body mass! Adequate hydration will help boost your metabolism. One way to make your cells more isotonic (absorb and eliminate water efficiently) is to drink some coconut water along with your daily water requirement.

2. You Are Eating Too Little Or Skipping Breakfast- Calorie restriction and portion control are important; but when taken too an extreme it can physiologically backfire. Dr. Diana Schwarzbein, Endocrinologist and author of The Schwarzbein Principle, cautions people who restrict carbohydrates under 20 grams per day. Very low carbohydrate levels along with skipping meals (especially breakfast) can raise adrenaline and cortisol. When these stress hormones are high the body becomes resistant to losing body fat. Along with elevated cortisol, irregular eating will slow down the metabolism.

3. You Are Not Eating Enough Of The Right Fats- Omega 3 fats are found in fish and flax seeds. Omega 6 fats are found in vegetable oils, Borage Oil, and Evening Primrose Oil. The typical American consumes a 20:1 ratio in favor of Omega 6 vegetable oils. Often an Omega 6 fat, such as soybean bean oil, is heated and turned into a trans-fat. Omega 6 oils are heated (hydrogenated) in order to fry food and preserve the shelf life of food. To improve weight loss, eliminate vegetable oils/trans-fats. Strive for a 1:1 ratio of healthy Omega 3 (fish oil, flax seeds) to a healthy Omega 6 (Borage Oil, Evening Primrose Oil).

4. You Are Intolerant To Certain Foods- Wheat gluten and dairy are the biggest offenders. If people avoid gluten and/or dairy products their water weight often disappears. Those stubborn 5-10 pounds are lost and they feel less bloated.

5. You Are Not Getting Enough Sleep- Sleep is one of the most important, yet overlooked factors, for weight loss and weight maintenance. Lack of sleep raises cortisol levels. High cortisol levels send a message to the body to store more fat around the middle. Also, when we continually miss out on deep, restful sleep the body is unable to maintain an adequate level of serotonin. Low levels of serotonin are connected to sugar cravings, carbohydrate cravings, and binge eating. Finally, the pituitary gland requires deep sleep in order to produce growth hormone. Growth hormone assists with muscle growth and fat loss.

6. Your Thyroid Gland Is Sluggish- The current TSH range is 0.3-3.0. If your TSH is higher than 3.0 you might have a hypothyroid. A hypothyroid may make weight loss more difficult.

Crabby (and Mizfit) say Hi!

Sorry, only a few minutes of internet access and no breaking health news to report. Just a quick dispatch from the road. (Still making our way across country, but are getting closer, one state at a time).

However, I did want to mention I had a rendezvous in a bookstore cafe with a favorite blogger, MizFit! How cool is that?

In case you had any doubt, she is as awesome in real life as she is on her blog. (And FYI: The Renaissance Man and the Toddler Tornado are just as adorable and charming as you might imagine).

That's all for now, but the Lobster and I will be hurrying home now and I'll be back to regular blog posts soon!