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LOOK GREAT IN YOUR CLOTHES
LOOK GREAT IN
YOUR CLOTHES

HOW TO

LOOK GREAT IN YOUR CLOTHES HOW TO BURN FAT & FIX YOUR METABOLISM ERIC BERG D.C.

BURN FAT

& FIX YOUR METABOLISM

LOOK GREAT IN YOUR CLOTHES HOW TO BURN FAT & FIX YOUR METABOLISM ERIC BERG D.C.
LOOK GREAT IN YOUR CLOTHES HOW TO BURN FAT & FIX YOUR METABOLISM ERIC BERG D.C.
LOOK GREAT IN YOUR CLOTHES HOW TO BURN FAT & FIX YOUR METABOLISM ERIC BERG D.C.
LOOK GREAT IN YOUR CLOTHES HOW TO BURN FAT & FIX YOUR METABOLISM ERIC BERG D.C.

In this booklet, you will learn a new strategy to take your health to a whole new level. This booklet is a summary of my larger, more comprehensive book, which is for your specific body type.

What you eat has a much greater impact on your health than most people realize. And what you should be AVOIDING has an even bigger impact.

WHERE DO WE START?

The first step is to clear up a misunderstood definition of the word FOOD. Check out what the Macmillan Dictionary says:

Food n. that which is eaten to sustain life, provide energy, and promote the growth and repair of tissues; nourishment [Old English fōda, “nourishment”]

According to this definition, a lot of people are living on something other than food. The word nourish means to provide nutrients.

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)

Acids (make up proteins) • Fatty Acids (make up fats) The best EATING PLAN would be

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: Our bodies need roughly 4,700 mg of potassium per day. You may think that a banana will satisfy your potassium needs; however, one banana gives only 300 mg. You would have to eat 15 bananas each day to get your potassium requirement!

eat 15 bananas each day to get your potassium requirement! Potassium is so necessary because it’s
eat 15 bananas each day to get your potassium requirement! Potassium is so necessary because it’s
eat 15 bananas each day to get your potassium requirement! Potassium is so necessary because it’s
eat 15 bananas each day to get your potassium requirement! Potassium is so necessary because it’s
eat 15 bananas each day to get your potassium requirement! Potassium is so necessary because it’s
eat 15 bananas each day to get your potassium requirement! Potassium is so necessary because it’s
eat 15 bananas each day to get your potassium requirement! Potassium is so necessary because it’s
eat 15 bananas each day to get your potassium requirement! Potassium is so necessary because it’s
eat 15 bananas each day to get your potassium requirement! Potassium is so necessary because it’s
eat 15 bananas each day to get your potassium requirement! Potassium is so necessary because it’s
eat 15 bananas each day to get your potassium requirement! Potassium is so necessary because it’s
eat 15 bananas each day to get your potassium requirement! Potassium is so necessary because it’s
eat 15 bananas each day to get your potassium requirement! Potassium is so necessary because it’s
eat 15 bananas each day to get your potassium requirement! Potassium is so necessary because it’s
eat 15 bananas each day to get your potassium requirement! Potassium is so necessary because it’s

Potassium is so necessary because it’s involved in every cell to make energy. It allows the muscles and nerves to work and the fluid to travel in and out of the cells. Potassium also works with sodium to do this. Sodium is easy to get and also necessary. We need about 1,000mg of sodium per day, but more than 4x this amount of potassium.

Additional Interesting Points:

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.

What surprises people is that we need between 7 and 10 cups of vegetables (or salad) per day to satisfy our requirements for potassium.

salad) per day to satisfy our requirements for potassium. By the way, one cup equals one
salad) per day to satisfy our requirements for potassium. By the way, one cup equals one
salad) per day to satisfy our requirements for potassium. By the way, one cup equals one
salad) per day to satisfy our requirements for potassium. By the way, one cup equals one
salad) per day to satisfy our requirements for potassium. By the way, one cup equals one
salad) per day to satisfy our requirements for potassium. By the way, one cup equals one
salad) per day to satisfy our requirements for potassium. By the way, one cup equals one
salad) per day to satisfy our requirements for potassium. By the way, one cup equals one
salad) per day to satisfy our requirements for potassium. By the way, one cup equals one
salad) per day to satisfy our requirements for potassium. By the way, one cup equals one

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.

bag of salad or an 8 oz. plastic container of salad you would get at the
bag of salad or an 8 oz. plastic container of salad you would get at the
The types of salad I eat include: 1. Spring green mix 2. Spinach 3. Cabbage

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).

sugar snap peas, and string beans. Make sure your veggie dip does not contain sugar or

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

either consume less or change the vegetables you consume Examples of Shakes I Consume: Kale or

Examples of Shakes I Consume:

Kale or Spinach (3 cups or ½ the blender full) Berries (1 cup)*

2 TBS of lemon juice

Fill with water (just above material in blender) BLEND FOR 4 MINUTES

Kale & Spinach Mix (3 cups or ½ the blender full) Berries (1 cup)*

2 TBS of lemon juice

Fill with water (just above material in blender) BLEND FOR 4 MINUTES

Kale & Parsley Mix (3 cups or ½ the blender full) Berries (1 cup)*

2 TBS of lemon juice

Fill with water (just above material in blender) BLEND FOR 4 MINUTES

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 Lettuce, radishes, green beans, cabbage, cauliflower, broccoli, leek, endive, spinach,

Examples of Acceptable Vegetables

Lettuce, radishes, green beans, cabbage, cauliflower, broccoli, leek, endive, spinach, Swiss chard, zucchini, green pepper, eggplant, mushrooms, asparagus, cucumber, bok choy, celery, collard greens, garlic, carrots, tomatoes, beets, ginger root, kale, mushrooms, okra, olives, onions, peppers, squash, seaweed, string beans, and sugar snap peas.

Unacceptable vegetables include corn and soy. Even though carrots, beets, and tomatoes have more sugar than vegetables such as celery or kale, the fiber helps buffer the sugar. In other words, go ahead and consume carrots, beets, and tomatoes, but in smaller amounts.

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.

CONSUME HIGHER-NUTRIENT FOODS

to get the same nutrition. CONSUME HIGHER-NUTRIENT FOODS I also recommend starting out your meal with

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)

Consume protein the size of a deck of cards, which is 3 ounces.

size of a deck of cards, a chicken leg or thigh (25 grams) Consume protein the

Or 2 chicken legs OR a thigh would be 3 ounces.

Or 2 chicken legs OR a thigh would be 3 ounces. or 6 ounces of animal
Or 2 chicken legs OR a thigh would be 3 ounces. or 6 ounces of animal

or

Or 2 chicken legs OR a thigh would be 3 ounces. or 6 ounces of animal

6 ounces of animal = size of a chicken breast or leg and thigh (50 grams)

= size of a chicken breast or leg and thigh (50 grams) or Eggs are the
or
or

Eggs are the perfect protein and literally have essentially all the nutrients in the right balance.

have essentially all the nutrients in the right balance. 1 egg = 7 grams Three eggs

1 egg = 7 grams

Three eggs is just under 3 ounces.

balance. 1 egg = 7 grams Three eggs is just under 3 ounces. It’s best to
balance. 1 egg = 7 grams Three eggs is just under 3 ounces. It’s best to

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?

I have a chart for this, too.

Plant-Based Proteins (Recommended 25–50 grams per meal)

Lentils

1

TBS

1.1

grams

Tofu

½ cups

10

grams

Quinoa

½ cups

8

grams

Hemp

4

TBS

12

grams

Sunower Seeds

½ cup

15

grams

Pumpkin Seeds

½ cup

6

grams

Chia Seeds

1

ounces

4.7

grams

Mixed Nuts

½ cup

14

grams

Mushrooms

½ cup

1

grams

Nutritional Yeast

½ cup

19

grams

Almond Butter

1 TBS

3.4

grams

Hummus

1 TBS

1.2

grams

Tempe

½

cup

15

grams

Spirulina

1 TBS

4

grams

Pea Protein

1 ounce

24

grams

Brown Rice Protein

1 ounce

20

grams

Flax Seeds

1 TBS

2

grams

Kidney Beans

½ cup

21

grams

Black Beans

½ cup

19

grams

APPLE CIDER VINEGAR–LEMON DRINK

It takes an acidic stomach to digest protein. As we age, we lose our stomach acids and lose some of our ability to digest protein. Adding a

tablespoon of apple cider vinegar to some water and drinking it with meals

can help restore stomach acids. Interestingly, symptoms of low stomach

acids are bloating, acid reflux, indigestion, and gas.

Lemon contains citric acid—something that is great for preventing kidney stones. You will be in fat-burning mode on this program, and fat burning releases something called ketones. This can release more calcium into the

kidneys, potentially increasing the risk of kidney oxalate stones. Oxalates

are chemicals that come in certain vegetables, such as spinach and

cruciferous vegetables. Too much tea can also give you too many oxylates.

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

Yes, I know

fat has gotten a bad rap. But

Fats are not bad for you!

Let’s take a look at why you need fat. Fats provide certain essential fat-soluble vitamins (A, D, E, and K). Soluble means being able to be stored in our body (actually fat cells), which keeps them there longer. The vitamin A that is 100% absorbed only comes from animal products (eggs, butter, fatty fish, fish oils, liver, etc.). Vitamin A from vegetables is only absorbed at 4% and has to be converted into the active form before becoming usable. Fats are great for blood sugars; more on this later.

How Much Fat Do You Eat Per Meal? Typically, you need between 20 and 40 grams of fat per meal.

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.

Examples:

FOOD

AMOUNT

GRAMS

GRAMS OF

CALO-

Quantity

OF FAT

PROTEIN

RIES

Per Meal

Heavy Cream

1

TBS

5g

0

51

6

Egg

1

large egg

5g

4g

74

3–4

Beef (80%)

3

oz

16g

21g

213

3–6oz

Coconut Oil

1

TBS

14g

0

120

2

TBS

Brie Cheese

3

oz

28g

5g

300

3

oz

Almond Butter

1

TBS

10g

4g

100

3

TBS

Olive Oil

1

TBS

14g

0

119

2

TBS

Bacon

1

slice

3g

3g

43

3–6 slices

Pecans

1

oz (10 full nuts)

20g

3g

196

15

nuts

Macadamia Nuts

1

oz (10)

21g

2g

204

15

nuts

Peanut Butter

1

TBS

8g

4g

94

3–4 TBS

Almonds

1

oz (10 full nuts)

6g

5g

70

3–4 TBS

Avocado

1

whole

30g

4g

322

1

Grass-fed Hotdogs

1

link

10g

9g

130

2–3 links

Grass-fed Butter

1

TBS

11g

0

100

1–2 TBS

Ice Cream - (no sugar version)

1

cup

22g

2g

200 (no

½ cup

 

sugar)

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.

Your body makes a lot of cholesterol!

to the cholesterol in 14 eggs, a pound of butter, or even 300 strips of bacon.
to the cholesterol in 14 eggs, a pound of butter, or even 300 strips of bacon.

AVOIDING SUGAR

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.

Two Types of Fuel

FAT

time on this because it’s vital. Two Types of Fuel FAT SUGAR Sugar is always a
SUGAR
SUGAR

Sugar is always a PRIORITY FUEL source used by the body! The body will ALWAYS use sugar before fat.

SIDE NOTE: The concept of “Everything in Moderation” is false when creating a healthy diet. There are certain types of food you need in large amounts and certain foods that we would be better without. Because even tiny amounts of sugar can completely block fat burning for even a few days (48–72 hours) in many cases. Our bodies actually have enough stored sugar to last up to 72 hours (three days). Conversely, we have enough fat to survive for many months. If you continue to have sugar in the diet in any amounts, you’ll never have a chance for your body to tap into the “other” fuel source—fat!

What is the purpose of fat?

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.

High Blood Sugar Fatigue Brain Fog Memory Loss Excessive Urination at Night Need Nap After Meal

Low Blood Sugar Sugar & Carb Cravings Moody & Irritable Hungry Frequently Feel Better When Eating Dizzy & Weak

How Much Sugar Does the Average American Consume?

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

31 TEASPOONS OF SUGAR PER DAY
31 TEASPOONS OF SUGAR PER DAY
the average American consumes 31 TEASPOONS OF SUGAR PER DAY Hidden Sugars 1. Breads 2. Pasta
the average American consumes 31 TEASPOONS OF SUGAR PER DAY Hidden Sugars 1. Breads 2. Pasta
the average American consumes 31 TEASPOONS OF SUGAR PER DAY Hidden Sugars 1. Breads 2. Pasta
the average American consumes 31 TEASPOONS OF SUGAR PER DAY Hidden Sugars 1. Breads 2. Pasta

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)

Why is sugar bad? Because it triggers a hormone called insulin.

What is Insulin?

• A hormone made by the pancreas, which regulates blood sugars • After a high-carbohydrate (sugary) meal, insulin gets triggered and lowers the excess sugar in the blood. Insulin controls the amount of sugar in your blood.

Hormones are communication messages made by glands and sent through the blood to create different effects.

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.)

awake, grow hair, burn fat, raise blood pressure, etc.) What does it do with the sugar?

What does it do with the sugar?

Insulin is the key that opens the door to your cells. It allows the fuel to enter the cell.

Another name for sugar in the blood is GLUCOSE.

INSULIN IS THE KEY THAT UNLOCKS THE GLUCOSE CHANNEL GLUCOSE TO ENTER THE CELL
INSULIN IS THE KEY
THAT UNLOCKS THE
GLUCOSE CHANNEL
GLUCOSE
TO ENTER
THE CELL

Insulin allows sugar to feed the cells.

Insulin also stores sugar as fat.

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 Converts to INSULIN
SUGAR
Converts to
INSULIN

FAT

turned into cholesterol . SUGAR Converts to INSULIN FAT The image shows the overall process of

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 High BLOOD Sugar INSULIN
Cell
High
BLOOD
Sugar
INSULIN

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
POOR
ACKNOWLEDGMENT
LOW
SUGAR
HIGH INSULIN
RESISTANCE POOR ACKNOWLEDGMENT LOW SUGAR HIGH INSULIN PANCREAS INSULIN- RESISTANT CELL High-Carbohydrate Meal No

PANCREAS

INSULIN-

RESISTANT

CELL

LOW SUGAR HIGH INSULIN PANCREAS INSULIN- RESISTANT CELL High-Carbohydrate Meal No turn-off message causes the

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.

Insulin resistance makes hungry cells starve for fuel! The body always rejects excesses of hormones. It does this by blocking the receiving part of the cells.

Insulin Resistance Symptoms:

Cravings for sweets and carbohydrates

Not satisfied after eating

Can’t go between meals without needing food

Tired after meals

Brain fog or memory issues

Moody or irritable if you go too long without eating

Mood improves when eating

Excessive urination at night

Increased fat in the midsection

Weaker muscles and low endurance

Diabetes is a condition where insulin resistance has worsened so much that

the cells are almost completely ignoring insulin, causing the sugar in the blood to rise greatly. When the pancreas gets no return communication, it raises insulin even more. Diabetes II is the condition that occurs when there is TOO MUCH INSULIN. Ironically, doctors give their patients medications to increase insulin, and they give insulin injections.

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

DIABETES CANCER (lives on sugar) FATTY LIVER
DIABETES
CANCER
(lives on sugar)
FATTY
LIVER
• Cancer DIABETES CANCER (lives on sugar) FATTY LIVER DEMENTIA STROKE Brain Blockage (stroke) Aneurism (stroke)

DEMENTIA

STROKE

Brain

Blockage

(stroke)

FATTY LIVER DEMENTIA STROKE Brain Blockage (stroke) Aneurism (stroke) HEART DISEASE INSULIN HIGH CHOLESTEROL

Aneurism

(stroke)

HEART DISEASE

Brain Blockage (stroke) Aneurism (stroke) HEART DISEASE INSULIN HIGH CHOLESTEROL HIGH BLOOD PRESSURE Brain You may
Brain Blockage (stroke) Aneurism (stroke) HEART DISEASE INSULIN HIGH CHOLESTEROL HIGH BLOOD PRESSURE Brain You may

INSULIN

Blockage (stroke) Aneurism (stroke) HEART DISEASE INSULIN HIGH CHOLESTEROL HIGH BLOOD PRESSURE Brain You may have
Blockage (stroke) Aneurism (stroke) HEART DISEASE INSULIN HIGH CHOLESTEROL HIGH BLOOD PRESSURE Brain You may have
Blockage (stroke) Aneurism (stroke) HEART DISEASE INSULIN HIGH CHOLESTEROL HIGH BLOOD PRESSURE Brain You may have

HIGH

CHOLESTEROL

Aneurism (stroke) HEART DISEASE INSULIN HIGH CHOLESTEROL HIGH BLOOD PRESSURE Brain You may have heard of

HIGH BLOOD

PRESSURE

Brain

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.

The food that has the lowest response to INSULIN is

Dietary Fat

Fat is good to eat to fix insulin resistance!

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.

Lean or Low-Fat Protein!

Low-fat or lean protein triggers insulin. This includes whey protein and soy protein isolates, which are the worst. However, when you add the fat to the protein, you lower the insulin spike. So egg white with the yolk lessens insulin spike. Eating chicken with the skin is better than eating skinless chicken.

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.

Excess protein intake can also increase insulin spike. This is why 3–6 ounces of protein is best. Eating that 12-ounce Texas steak will create a large insulin spike.

Combinations of protein and sugar exaggerate insulin spike Adding sugar or refined carbs to protein also greatly increases insulin.

Examples of this would include:

Hamburger plus the bun, plus ketchup, plus fries. BBQ ribs (sugar plus meat), steak with a sweet dessert and breaded meat.

What Else Triggers Insulin?

Eating and

snacking!

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 BREAKFAST
INSULIN
INSULIN
INSULIN
INSULIN
INSULIN
INSULIN
INSULIN
INSULIN
SNACK
SNACK
SNACK
SNACK
SNACK
BREAKFAST
LUNCH
DINNER

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

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.

me rephrase this

let

INSULIN INSULIN INSULIN FAT FAT FAT FAT BURNING BURNING BURNING BURNING BREAKFAST LUNCH DINNER
INSULIN
INSULIN
INSULIN
FAT
FAT
FAT
FAT
BURNING
BURNING
BURNING
BURNING
BREAKFAST
LUNCH
DINNER

GENERAL IDEA WHAT TO EAT

Consume a combination of protein, vegetable, and fat with meals. Personally, I consume mostly fat and protein for breakfast and do my vegetable requirements for lunch and supper. My breakfast consists of four eggs, bacon, and cheese. Sometimes I might add avocado for breakfast.

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.

This is totally okay; but more on this later.

Breakfast Eggs, bacon, & Brie cheese

Lunch Large salad (5 cups), burger patty (3–6 ounces), & ½ avocado

Dinner Vegetables (3 cups), chicken (3–6 ounces), & Nuts

Vegetables (3 cups), chicken (3–6 ounces), & Nuts If you are not hungry in the a.m.,

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.

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Putting Your Meals Together We want to combine vegetable, protein, and fat. Here are some

Putting Your Meals Together

We want to combine vegetable, protein, and fat. Here are some examples:

combine vegetable, protein, and fat. Here are some examples: SUMMARY 1: Increase Your Vegetables Consume 7–10
combine vegetable, protein, and fat. Here are some examples: SUMMARY 1: Increase Your Vegetables Consume 7–10

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.

2. Radishes

3.

4.

5. Cauliflower

6.

7.

8.

9.

10.

11.

12. Green/Red/Yellow peppers

13.

14.

15.

16. Cucumber

17. Bok choy

Lettuce

Green beans

Cabbage

Broccoli

Leeks

Endive

Spinach

Swiss chard

Zucchini

Eggplant

Mushrooms

Asparagus

18.

19. Collard greens

20.

Carrots

22.

23.

24.

25.

26.

27.

28.

29. Onions

30.

31.

32.

21.

Celery

Garlic

Tomatoes

Beets

Ginger root

Kale

Mushrooms

Okra

Olives

Squash

Seaweed

String beans

33. Sugar snap peas

2: Moderate Amount of Protein Try to eat whole protein/fat foods and keep your proteins per meal at 3–6 ounces. Ensure you do not combine sugar and refined carbs. In nature, protein usually comes with fat. Eat it in its whole form; don’t go low fat or lean protein.

Examples of Protein

1.

2. Eggs

3. Seafood (shrimp, crab, calamari)

4.

5.

Beef

Fish

Lamb

6. Organ meats

7. Chicken with the skin

8. Bacon

9.

Duck

10.

Pork

3: Adjust Your Fats to Your Sweet Spot Slowly increase your fats until you are able to go from one meal to the next without too much hunger. If you add too much fat too quickly, your body may bloat. Fats will allow you to go longer between meals.

Examples of Fat

• Heavy Cream

• Eggs

• Beef (80%)

• Coconut Oil

• Brie Cheese

• Almond Butter

•Olive Oil

• Bacon

• Pecans

• Macadamia Nuts

• Peanut Butter

• Almonds

• Avocado

• Grass-fed Hotdogs

• Grass-fed Butter

• Ice Cream (no-sugar version)

4: Avoid Sugar

a) Sugars: table sugar, honey, fructose, high-fructose corn syrup, agave

nectar, soda

b) Grains: bread, pasta, cereal, crackers, pancakes, waffles, etc.

c) Starches: potatoes, potato chips, French fries, rice, corn, corn chips, etc.

d) Hidden Sugars: juice (including orange juice), yogurt (even plain has 6–10

grams), fruit (apples have 19 grams), BBQ meats have sugar in sauce, Chinese food has sugar in sauce, meat loaf (has bread mixed in the meat)

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).

5: Don’t Snack Between Meals This is vital! We want to practice intermittent fasting for several reasons. The first one is to lower insulin and fix insulin resistance. The second is to increase the main fat-burning hormone called growth hormone. This is not only the main fat-burning hormone but the anti-aging hormone, which will help your body proteins generate lean muscles and prevent the loss of body protein tissue. You do not have to worry about losing muscle mass on this program—just the opposite; you will generate better body proteins.

6: Drink the apple cider vinegar and lemon drink Adding a drink of 1–2 TBS of apple cider vinegar with 1–2 TBS of lemon juice in a glass of water to your meal plans is a great way to improve digestion and prevent kidney stones.

Guidelines for Healthy Eating

• Attempt to consume your salad or vegetable before your protein to

prevent overeating protein. Excess protein can spike insulin and worsen sleep.

• Only drink liquid when you are thirsty. The concept of forcing yourself to

drink a gallon of water is false. Too much water is just as bad as too little.

Excessive water can flush out your minerals. A drink with lemon and apple

cider vinegar (1 tbs. of apple cider vinegar/lemon) will help your digestion. You can also drink herbal teas and other non-sweet drinks.

• If you drink coffee, keep it to one cup per day. Excess caffeine depletes B

vitamins, calcium, and potassium. It can raise insulin, and it can also affect

your sleep. Many people use caffeine for energy; this merely camouflages fatigue.

• Eat only when you are hungry, and stop when you are full. Overeating

strains your digestion. When you’re burning fat, cravings and hunger are reduced.

• Ideally, keep your meals to three per day and even two if you can do it.

• Use only xylitol, erythritol, and stevia as your sweeteners.

• Keep sugars to near zero (read labels).

• Do not focus on lean meats or low-fat foods—the fattier, the better. Fat is the only type of food that does not trigger insulin.

• Dressings must not contain high-fructose corn syrup or MSG.

Dressings must not contain high-fructose corn syrup or MSG. Condiments Good Brands: Bragg® Bragg® Apple

Condiments

Good Brands:

high-fructose corn syrup or MSG. Condiments Good Brands: Bragg® Bragg® Apple Annie’s® Mustard Liquid
high-fructose corn syrup or MSG. Condiments Good Brands: Bragg® Bragg® Apple Annie’s® Mustard Liquid

Bragg®

Bragg® Apple

Annie’s® Mustard

Liquid

Aminos

Cider Vinegar

Annie’s® Mustard Liquid Aminos Cider Vinegar HAIN® Pickles Bubbies® Safflower Mayonnaise
Annie’s® Mustard Liquid Aminos Cider Vinegar HAIN® Pickles Bubbies® Safflower Mayonnaise
Annie’s® Mustard Liquid Aminos Cider Vinegar HAIN® Pickles Bubbies® Safflower Mayonnaise

HAIN®

Pickles

Bubbies®

Safflower Mayonnaise

“No Sugar Added”

Sauerkraut

Safflower Mayonnaise “No Sugar Added” Sauerkraut Salsa “Amy’s® Organic” Annie’s Naturals® Salad

Salsa “Amy’s®

Organic”

Mayonnaise “No Sugar Added” Sauerkraut Salsa “Amy’s® Organic” Annie’s Naturals® Salad Dressings

Annie’s Naturals® Salad Dressings

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