HOW TO LOOK GREAT IN

YOUR CLOTHES

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)

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!

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.

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..

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, 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

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.

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

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?

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
Sunflower 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.

Fat Amount per Meal (Average Person 20g–40g)

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 - 1 cup 22g 2g 200 (no ½ cup
(no sugar version) 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!

 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 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 Low Blood Sugar

Fatigue Sugar & Carb Cravings
Brain Fog Moody & Irritable
Memory Loss Hungry Frequently
Excessive Urination at Night Feel Better When Eating
Need Nap After Meal 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

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.)

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.
INSULIN IS THE KEY GLUCOSE
Another name for sugar THAT UNLOCKS THE TO ENTER
in the blood is GLUCOSE. GLUCOSE CHANNEL 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 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.

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

Brain
Blockage
(stroke)

HEART DISEASE DEMENTIA

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.

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 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 . . . 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.

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

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

FAT FAT FAT

BURNING BURNING BURNING
LUNCH DINNER
Putting Your Meals Together

We want to combine vegetable, protein, and fat.

Here are some examples:

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

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. 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

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 • Bacon

• Heavy Cream • Pecans
• Eggs • Macadamia Nuts
• Beef (80%) • Peanut Butter
• Coconut Oil • Almonds
• Brie Cheese • Avocado
• Almond Butter • Grass-fed Hotdogs
•Olive Oil • 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.

Condiments
Good Brands:

Bragg® Bragg® Apple Annie’s® Mustard

Liquid Aminos Cider Vinegar

HAIN® Pickles Bubbies®

Safflower Mayonnaise “No Sugar Added” Sauerkraut

Salsa “Amy’s®
Organic” Annie’s Naturals® Salad Dressings
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