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How To Burn Fat Booklet
How To Burn Fat Booklet
YOUR CLOTHES
BURN FAT
& FIX YOUR METABOLISM
Food n. that which is eaten to sustain life, provide energy, and promote the
growth and repair of tissues; nourishment [Old English fōda, “nourishment”]
• Vitamins
• Minerals
• Trace Minerals (minerals needed in smaller amounts
(e.g., iodine, selenium, and zinc)
• Amino Acids (make up proteins)
• Fatty Acids (make up fats)
The best EATING PLAN would be one that satisfies the body’s
nutrient requirements. You can look at the food labels to see how much
nutrition it gives you. This is called the percentage daily value.
There are 4 basic things to focus on
with your EATING:
1. Vegetables
2. Protein
3. Fat
4. Avoiding Sugar and Refined
Carbohydrates
VEGETABLES
Of all the types of foods, vegetables give us most of our vitamins and
minerals. And out of all these nutrients, potassium is the most difficult to
get because our bodies require so much.
• Potassium gets depleted when you consume sugar (if you can hear your
pulse rate when you’re trying to sleep, you need potassium).
• Potassium is also lost in the urine when you go through stress.
• Potassium is essential to get rid of carb cravings and sweets.
• Potassium is needed for protein to be formed in the body (esp. muscles).
The best way to get your potassium is through increasing your intake of
vegetables or salads. This way, you can get almost all vitamins and
minerals—not just potassium.
FYI: Potassium pills only provide 99 mg per tablet. You would have to have 47
pills a day, and this is not recommended. Get potassium from food. Avocados
have around 800 mg. Beet tops have the most — 1,200 mg. But salads or
vegetables generally have around 500 mg per cup.
By the way, one cup equals one ounce. An 8 oz. bag of salad or an 8 oz.
plastic container of salad you would get at the grocery store provides you
with 8 cups of salad.
The types of salad I eat include:
1. Spring green mix
2. Spinach
3. Cabbage
4. Kale
5. Arugula
Vegetable Dips
Use a veggie dip or hummus to make it easier to consume more
vegetables. You can use it as a dip with your cut bell peppers, carrots,
celery, cucumbers, tomatoes, sugar snap peas, and string beans. Make sure
your veggie dip does not contain sugar or monosodium glutamate (MSG).
Drink Your Vegetables
Blending is better than juicing. Blending gives you the complete package,
including all the fiber etc., which, by the way, feeds your friendly bacteria.
Just make sure that you do not bloat when you do this. Some people do not
have enough of the good bacteria to digest all these new fibers in the
digestive tract. If you bloat, either consume less or change the vegetables
you consume..
Kale, Parsley, & Beet Tops (3 cups or ½ the blender full) **MY FAVORITE**
Berries (1 cup)*
2 TBS of lemon juice
Fill with water (just above material in blender)
BLEND FOR 4 MINUTES
*Most people can include a small amount of berries in their diet. Berries have
the least amount of sugar. However, if your metabolism is very slow, then use
berry-flavored stevia.
Examples of Acceptable Vegetables
Certain vegetables contain more vitamins and minerals than others. For
example, let’s compare vitamin A in iceberg lettuce, romaine, and kale. It
takes so much more of a certain vegetable to get the same nutrition.
I also recommend starting out your meal with salad or vegetables FIRST
before you consume your protein. This will help counter the overeating of
protein. Vegetables tend to curb the appetite for protein. I know I could
consume a ton of chicken wings if I omitted my vegetable intake first.
However, if you have a salad with chicken or other meat, it’s fine to consume
them at the same time.
PROTEINS
Proteins give us another nutrient called amino acids. These are the
building blocks of muscle, hair, nails, skin, arteries, eyes, tendons,
ligaments, discs, and even bone.
The IDEAL amount of protein per meal should be between 3 and 6 ounces.
Larger people, or younger, more athletic people need more, but many
people overdo it on protein. Excessive protein can turn into sugar. Too much
protein can also keep you up at night because protein contains lots of the
mineral phosphorus (accelerator mineral). Potassium, in contrast, is the
calming mineral. So we want large amounts of vegetables and a moderate
amount of protein. How much protein is 3–6 ounces? Here’s an example
using chicken.
3 ounces of animal protein = the size of a deck of cards, a chicken leg or thigh
(25 grams)
or
6 ounces of animal = size of a chicken breast or leg and thigh (50 grams)
or
Eggs are the perfect protein and literally have essentially all the nutrients in
the right balance.
1 egg = 7 grams
Three eggs is just under 3 ounces.
It’s best to consume protein in its whole form with its fat (e.g., fish and
chicken with the skin, etc.). Adding fat to protein lessens blood sugar
problems (more on this later).
Examples of Proteins
1. Beef
2. Eggs
3. Seafood (shrimp, crab, calamari)
4. Fish
5. Lamb
6. Organ meats
7. Chicken with the skin
8. Bacon
9. Pork
10. Duck
What if I am a vegetarian?
Mix 1–2 TBS of apple cider vinegar and the juice from one lemon (or 1–2
ounces of lemon juice) in a glass of water and drink a few times per day.
Remember to drink with a straw to protect your teeth.
FATS
However, you’ll need to adjust (increase and decrease) your fats during the
meal to hit the sweet spot. On the one hand, we need to satisfy you
between meals; yet, on the other hand, we need to make sure we do not
overload you and create bloating. We have incorrectly been told to eat
lean, low-fat foods. This keeps us hungry and wanting to snack between
meals and especially on the wrong foods.
Adding more fat to your meals will help you sustain your energy through
the day, get rid of cravings, and prevent excessive snacking and eating late
at night. This is called intermittent fasting, which is not eating between
meals. Snacking and grazing (eating constantly) is not good for weight loss;
more on this later.
You’ll need about 20–40 grams of fat per meal. If you study the chart below,
you’ll get an idea of how much fat you need. Most fats do not come in their
pure form; they come with protein, too.
Cholesterol
We have also been told to avoid fat to prevent high cholesterol. This is false
information. Having high cholesterol stems from consuming refined carbs
and sugars. Did you realize that your body makes cholesterol? Every cell
makes it. All your cells combined make 3,000 mg of cholesterol per day.
That’s equivalent to the cholesterol in 14 eggs, a pound of butter, or even
300 strips of bacon.
Avoiding sugar is the fourth item on the list we need to talk about. In fact,
it is the MOST IMPORTANT thing to do, which is really something not to
do. I am going to spend a bit more time on this because it’s vital.
FAT SUGAR
The purpose of fat is to act as a backup fuel source when there is no more
sugar fuel left. Fat is a survival mechanism used to protect us against the
starvation of sugar. You will have to starve your body of sugar to get it to
burn fat.
Running the body on fat is cleaner than running the body on sugar fuel.
Running your body engine on fat is similar to riding an electric car. Running
your body on sugar fuel is equivalent to using diesel as your fuel—you get
blood sugar swings (highs and lows), which come with issues.
The confusion lots of people have is that they think that if they avoid table
sugar, then they are avoiding sugar. There are many hidden sources of
sugar in breads, pasta, cereal, crackers, yogurt, juice, alcohol, and this list
goes on and on.
This might be hard to believe, but the average American consumes . . .
Hidden Sugars
1. Breads
2. Pasta
3. Cereal
4. Crackers
5. Sweetened yogurt (vanilla, and even plain yogurt has 6–10 grams)
6. Fruit juice (orange juice) and fruit itself (apples have 19 grams of sugar)
The pancreas, which is a gland under the left rib cage, is responsible for the
creation of insulin. Glands and hormones form the communication in the
body. Glands are the things that make hormones, and hormones are the
messages. Hormone messages connect with body tissues as the other
terminal relaying messages (sleep, awake, grow hair, burn fat, raise blood
pressure, etc.)
Normally, we need insulin to feed the cells fuel, but if there is too much,
sugar is stored as stored sugar (called glycogen) or fat.Sugar canalso be
turned into cholesterol.
SUGAR FAT
Converts to
INSULIN
The image shows the overall process of what happens to sugar in the blood
and if there is too much sugar in the blood. Carbohydrates tell our pancreas
that sugar needs to be lowered. Insulin then drives sugar into the cells.
Insulin will also store sugar in the liver and muscles. Any excess will be
stored as fat. The body does not need much sugar; in fact, it only needs tiny
amounts.
Cell
LIN
INSU
High
Sugar
BLOOD
High-Carbohydrate Meal
Too much insulin released over time forces the body to block or resist its
entry into the cells. A condition called Insulin resistance develops and is
the first stage of insulin breakdown before diabetes (severe blood sugar
problem).
When the cells resist the insulin message, there is also a failure in the
feedback loop to send back to the pancreas, triggering the production of
even more insulin. It’s likened to you telling your teenager to take out the
garbage and they ignore the request over and over again. You then have to
increase the volume of your communication.
INSULIN RESISTANCE
POOR
ACKNOWLEDGMENT
LOW
SUGAR
HIGH INSULIN
PANCREAS
INSULIN-
RESISTANT
CELL
High-Carbohydrate Meal
No turn-off message causes the pancreas to pump out more insulin. Insulin
resistance is a condition whereby the pancreas makes 5–7x more insulin
because the cells are ignoring the insulin. It is a very unhealthy state when
one has that much insulin being produced without the insulin functioning.
Too much insulin for too long can also lead to the development of more
severe symptoms.
• Diabetes
• High blood pressure
• High cholesterol
• Stroke
• Heart conditions
• Dementia (Alzheimer’s)
• Fatty liver
• Cancer
Brain
Blockage
(stroke)
DIABETES
INSULIN STROKE Brain
CANCER
(lives on sugar)
Aneurism
HIGH (stroke)
FATTY HIGH BLOOD CHOLESTEROL
LIVER PRESSURE
You may have heard of the glycemic index (scale of how carbohydrates
influence insulin). But there is also something called the insulin scale or
insulin index. This scale shows how non-carbohydrate factors influence
insulin.
Fat has the least influence on insulin, and fat is also the most satisfying
food. The false information that has been put out there among the public
has kept people very hungry, forcing them to eat more carbs. Fats are
necessary to keep insulin low. But the big reason why we need more fat at
mealtime is to prevent snacking as our next point.
The reason why people typically do not get fat when eating protein is
because it also triggers other hormones that counter insulin; however, lean
low-fat protein does raise insulin.
Every time you eat, you trigger insulin. Three meals with snacks in between
will keep your insulin high all day long. It’s not natural for us to eat so
frequently all day and night.
INSULIN INSULIN INSULIN
INSULIN INSULIN INSULIN INSULIN INSULIN
SNACK SNACK SNACK SNACK SNACK
When you don’t snack between meals, or when you are not eating all night,
you are fasting. However, your body IS actually eating something; it’s eating
your fat as its food. The goal is to be able to switch back and forth using
food as fuel and using your fat reserves as fuel. If you have a lot of fat . . . let
me rephrase this . . . lots of potential energy, then don’t eat so often. The
ideal scene is to fix the insulin so your cells can get fuel normally and not
have such high levels of insulin. This is done by eating three meals with NO
snacks.
My lunch consists of a large salad, protein, and some fat. I repeat this for
dinner; however, many times, I will have a very light dinner because I am not
hungry. You’ll adjust your fats at the meal to allow yourself to not eat
between meals and prevent snacking. Some people—my wife, for
example—skip breakfast and eat only lunch and dinner.
Lunch
Large salad (5 cups), burger patty (3–6 ounces), & ½ avocado
Dinner
Vegetables (3 cups), chicken (3–6 ounces), & Nuts
If you are not hungry in the a.m., then don’t eat. Your body is in fasting mode
and actually eating your own belly fat. Eating breakfast when you are not
hungry instantly turns off fat burning because of the spike of insulin. Adding
the apple cider vinegar drink will also help your digestion and insulin
resistance.
INSULIN INSULIN
SUMMARY
1: Increase Your Vegetables
Consume 7–10 cups of salad or vegetables per day
You can drink your vegetables through blending, you can use dips like
hummus, or just add salads. The key is to increase the quantity to satisfy the
vitamin and mineral requirements. Potassium is the most difficult mineral to
get. You require 4,700 mg per day; that’s equivalent to 7–10 cups of
vegetable or salad.
Examples of Vegetables
1. Lettuce 18. Celery
2. Radishes 19. Collard greens
3. Green beans 20. Garlic
4. Cabbage 21. Carrots
5. Cauliflower 22. Tomatoes
6. Broccoli 23. Beets
7. Leeks 24. Ginger root
8. Endive 25. Kale
9. Spinach 26. Mushrooms
10. Swiss chard 27. Okra
11. Zucchini 28. Olives
12. Green/Red/Yellow peppers 29. Onions
13. Eggplant 30. Squash
14. Mushrooms 31. Seaweed
15. Asparagus 32. String beans
16. Cucumber 33. Sugar snap peas
17. Bok choy
Examples of Protein
1. Beef 6. Organ meats
2. Eggs 7. Chicken with the skin
3. Seafood (shrimp, crab, calamari) 8. Bacon
4. Fish 9. Pork
5. Lamb 10. Duck
Lemons and limes are okay. A cup of berries per day is usually acceptable
because they are a lot lower in sugar than other fruit.
All vegetables are okay, except for corn and potatoes. Hummus is okay in
smaller amounts (4 TBS/day).
Condiments
Good Brands:
Salsa “Amy’s®
Organic” Annie’s Naturals® Salad Dressings
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