The 7 Principles of Fat Burning by Berg, Eric -- Read -- Imperial Library of Trantor

Index

Cover Page Title Page Copyright Page Contents 1. Missing Link—the Educational Step 2. The 7 Principles of Fat Burning

The Purpose of Food Principle #1:

There Are Four Different Body Shapes, Each Influenced by Hormones

Principle #2:

Calories Are Insignificant Compared to Fat-Burning Hormones

Principle #3:

You Have to Be Healthy Before You Can Lose Weight “My Hormone Blood Tests Are Normal” What Is Fat?

Principle #4:

Environmental Hormones and Chemicals Mimic Your Hormones

Principle #5:

You Have to Heal Your Glands and Hormones to KEEP the Weight Off How Do You Know It’s Working?

Principle #6:

Fat-Burning and Fat-Storing Hormones Have Their Own Triggers

Principle #7:

Incorrect Exercise Prevents Fat Burning The Exercise Longer to Lose Weight Myth

Sticking to a Diet

3. Hormones and Your Body Shape

What Is a Hormone? Gland-Hormone Connection What Causes Gland and Liver Problems? Antifat-Making-Hormone Foods Coffee Fat-Burning and Fat-Storing Hormones

Fat-Burning Hormones

Growth Hormone (GH) Insulin-like Growth Factor (IGF) Glucagon Adrenaline Thyroid Hormones (T3 and T4) Testosterone

Fat-Storing Hormones

Insulin Estrogen Cortisol

Fat-Burning-Tracker Coach

4. Finding Your Body Type

Take the Quiz to Find Out Which Body Type You Are! The Body Type Quiz Why Am I a Mixed Type?

5. The Adrenal Type

The Adrenal Glands The Adrenal Type Adrenal Deficiency Causes of the Adrenal Body Type Adrenal Type Symptoms

6. The Ovary Type

The Ovaries The Ovary Type Causes of the Ovary Body Type The Menopause Backup Organ Ovary Type Symptoms

7. The Thyroid Type

The Thyroid Gland The Thyroid Type The Sluggish Thyroid High Cholesterol: Are You Sure It’s Really Genetics or Eating Fatty Foods? Glands Work with Each Other Causes of the Thyroid Body Type Estrogen Cruciferous Vegetables and Iodine Thyroid Type Symptoms

8. The Liver Type

The Liver The Liver Type Causes of the Liver Body Type Testing for Liver Damage Creating a Healthy Liver Cholesterol and Eggs Atherosclerosis Liver Spots Growth Hormone Key Indicators Liver Type Symptoms

9. The 10 Fat-Burning Triggers and Blockers

Trigger #1: The Absence of Sugar Trigger #2: Vegetables

Cruciferous Vegetables

Trigger #3: Protein Trigger #4: Fats

Satisfying Effect Essential Fats Trans Fats Saturated Fats

Trigger #5: Skipping Meals, Reducing Calories or Letting Yourself Get Hungry Trigger #6: Gland Destroyers

Alcohol (beer, wine or mixed drinks) Caffeinated Products (coffee, soda, tea and chocolate) Drugs

Detoxification

Growth Hormones Endocrine Disruptors Food and Cosmetic Chemicals Consuming Food without Enzymes

Trigger #7: Water Retainers Trigger #8: Exercise Trigger #9: Stress Trigger #10: Sleep

Eating before Bed

10. Step One: Liver Enhancement

Digestive Bloating and Fatigue General Overview Food Intake

Unlimited Vegetables Dairy Don’t Eat Starches Don’t Eat Grains Allergies and Food Sensitivities Salad Dressings Fruits Animal Proteins Raw Nuts and Seeds Beans/Lentils

Supplement Intake

Recommended Supplement

Cranberry Drink

Purpose of Ingredients

Unsweetened Cranberry Juice Lemon Juice Apple Cider Vinegar

A Few Guidelines Three-Day Sample of 14-Day Enhancement Plan Quick Healthy Small Meals & Snacks Salad Ideas Concentrated Nutrition What to Expect What Will You Do after the Two Weeks? What’s Next?

11. Step Two: What to Eat Next

Basic Rules of Eating for Hormone Health

Essential Rules and Examples

Avoid sugar, sweet fruits, grains and starches Consume lots of raw, whole, nutrient-dense, high-fiber vegetables Don’t allow yourself to get hungry Consume the right amount of protein for your body type Consume the right balance and amount of fat for your body type Avoid gland blockers Avoid water retainers Exercise for your body type Reduce stress Get an adequate amount of sleep

Other Tips on Eating for Hormone Health

Overview of the Different Eating Plans

Proteins (animal, fish, dairy) Nonanimal Proteins (nuts/seeds) Vegetables Fats Beans/Lentils Fruit Frequency of Eating

So-Called “Natural” Foods Sugar and Hidden Sugars Gland Blockers Water Retainers Beverages Mercury in Fish Eating at Social Events, Parties and Restaurants Eating When Stressed Additional Information on Each Gland

Vegetables Protein Dietary Fat Minerals Eating Pattern and Frequency Additional Tips Type of Exercise

12. Liver & Thyroid Meal Plans

Food Examples Example of Weekly Plan for Liver Type Example of Weekly Plan for Thyroid Type Additional Liver & Thyroid Meal Ideas A Few of Dr. Berg’s Favorite Recipes for the Liver & Thyroid Plan

Sugar Snap Peas with Lemon Mustard Dressing Spaghetti Squash with Tahini Asparagus and Tomato Frittata Sesame Ginger Kale Slaw Kale Slaw

13. Adrenal & Ovary Meal Plans

Food Examples Example #1 of Weekly Plan for Adrenal & Ovary Types Example #2 of Weekly Plan for Adrenal & Ovary Types Eggs—the Almost Perfect Food

Omelet Ideas

A Few of Dr. Berg’s Favorite Recipes for the Adrenal & Ovary Plan

Curried Chicken Salad Walnut Chicken Garlic Walnut Chicken Chicken with Asparagus Chicken Paprikash Warm Chicken Salad Chicken with Herbed Cheese Easy Meatloaf

14. Exercising for Your Body Type

Exercising but Still Can’t Lose? Exercise Doesn’t Burn Fat: It Triggers Fat-Burning Hormones to Burn Fat Basic Principles of Exercise and Hormones

Calories and Muscle Mass Calories Are Insignificant Compared to Hormones

What you eat before, during and after Rest between exercises Sleep quality and amount Stress level

The Difference between the Body’s Two Main Energy Systems The Aerobic Energy System The Anaerobic Energy System Liver/Thyroid Body Type Exercise Plan

Use Anaerobic Only The Benefits of Anaerobic Exercise Caution about Anaerobic Exercise

The Hormone Connection to Exercise

Intensity and Difficulty Frequency Duration Types of Exercise Rest Plateau

Hormones Triggered by Anaerobic Exercise

Anaerobic Exercise Routine

Adrenal Body Type Exercise Plan

Use Aerobic The Benefits of Aerobic Exercise Working Harder Will Initially Slow Your Progress Aerobic Exercise Routine Don’t Stop Before You Start Burning Fat History of Long-Term Sugar Consumption

Ovary Body Type Exercise Plan

Use Aerobic and Anaerobic

Summary

15. Questions & Answers

Low-Carbohydrate Cheesecake

Acknowledgments Glossary References Bibliography Resources Index Fat-Burning Tracker Web Support Organic Cruciferous Food footnote ch02fn ch03fn ch10fn ch11fn ch13fn ch14fn ch15fn

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