Table Of ContentLimit of Liability/Disclaimer of Warranty
This book is not intended as a substitute for the medical recommendations of physicians or other healthcare providers. Rather, it is intended to offer
information for educational purposes and to help the reader cooperate with physicians and health professionals in a joint quest for optimum health.
The information discussed in this book—including any dietary and other substances and materials, products, equipment or devices—has not undergone
evaluation and testing by the U.S. Food and Drug Administration or similar agency of any other country and is not intended to diagnose, treat, prevent,
mitigate or cure any disease. Please consult with a physician or other healthcare professional before utilizing any of the information from this book. The
reader and user should treat this information as a general guide and not as the ultimate source of information, as it is based on the opinion and sole
experience of Eric Berg, DC. The information reported as results achieved by particular individuals should not be considered as typical, and the reader or
user should not believe that the reader or user might achieve the same results. The advice and strategies contained herein may not be suitable for your
situation. You should consult with a professional where appropriate.
While the publisher and the author have used their best efforts in preparing this book, they make no representations or warranties with respect to the
accuracy or completeness of the contents of this book and specifically disclaim any implied warranties of merchantability or fitness for a particular
purpose. No warranty may be created or extended by sales representatives or written sales materials. Neither the publisher nor the author is responsible for
any goods and/or services referred to in this book, and both expressly disclaim all liability in connection with the fulfillment of orders for any such goods
and/or services or for any damages, loss or expense to person or property arising out of or relating to them. Neither the publisher nor the author shall be
liable for any loss of profit or any other commercial damages, including but not limited to special, incidental or consequential damages.
Regular exercise and proper nutrition are essential for achieving your weight-loss goal.
© 2017 by Eric Berg, DC
All rights reserved. Published 2017.
Formerly The 7 Principles of Fat Burning
© 2006, 2008, 2014 by Eric Berg, DC
All rights reserved. First text edition 2006.
First trade edition 2008
No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording or
any other information storage and retrieval system, without the written permission of the publisher, except in the case of brief quotations embodied in
critical articles or reviews.
ISBN: 978-0-9826016-3-1
Printed in the United States of America
23 22 21 20 19 18 17 1 2 3 4 5 6 7
KB Publishing Inc.
P.O. Box 11716
Alexandria, VA 22312
For more health information from Dr. Berg, visit www.DrBerg.com.
To my beautiful wife, Karen, and my fantastic children, Jordan, Allison and Ian, for
putting up with my being so often in the “cave” office, behind the computer screen.
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?
GMO
Anti-fat-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
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?
The Thyroid Problem Is Usually Secondary
Causes of the Thyroid Body Type
Estrogen
Cruciferous Vegetables and Iodine
If You Are Missing Your Gallbladder
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
Examples of Shakes I Consume
Cruciferous Vegetables
Trigger #3: Protein
Trigger #4: Fats
Satisfying Effect
Two Types of Fuel
Hungry Cells That Can’t Eat
Essential Fats
Trans Fats
Saturated Fats
Trigger #5: Skipping Meals and Intermittent Fasting
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
Nutritional Supplementation and Sleep
10. Fat-Burning Strategies
What Is Insulin?
Intermittent Fasting
Insulin Index
Insulin Resistance
Polycystic Ovarian Syndrome
High Blood Pressure
What Spikes Insulin
Corrective Actions
Keep Your Sugar at Zero
Add More Fat
No Snacking
Additional Tips
Apple Cider Vinegar
Exercise
Potassium
Vitamin B1
Sleep
Stress
Medications
11. Step ONE: Basic Eating Plan
Overall Summary
Strengthening Your Digestive Weaknesses
Bloating
Indigestion
Acid Reflux, Heartburn (or GERD)
Constipation
Special Note on Your Gallbladder
Irritable Bowel Syndrome (IBS)
General Overview
Rules
Other Examples of Hidden Sugars
Breakfast
Lunch
Dinner
Food Intake
Unlimited Vegetables
Dairy
Don’t Eat Starches
Don’t Eat Grains
Allergies and Food Sensitivities
Salad Dressings
Fruits
Animal Proteins
Fish (wild-caught) and Seafood
Grass-Fed, Organic Meats
Eggs
Vegetarian Proteins
Fats
Raw Nuts and Seeds
Pecans
Beans/Lentils/Legumes
Supplement Intake
Apple Cider Vinegar & Lemon Drink
Symptoms of pH Imbalance
A Few Guidelines
Three-Day Sample of What to Eat
Quick Healthy Small Meals
Salad Ideas
Concentrated Nutrition
What to Expect
What’s the Next Step after Two Weeks?
12. Tailor-Making Your Eating to Your Body Type
Adrenal
Dietary Proteins
Dietary Fats
Nutrients
pH and Your Adrenals
Stress-Reducing Techniques
Exercise
Liver
Dietary Proteins
Dietary Fats
Carbohydrates
Nutrients
Liver Technique
Ovary
Dietary Proteins
Dietary Fats
Nutrients
Thyroid
Dietary Proteins
Dietary Fats
Nutrients
Thyroid Technique
How to Know If Things Are Working
Insulin Resistance Improvement
Hypoglycemia (low blood sugars) and Dietary Protein
Basic Rules of Eating for Hormone Health
Avoid sugar, fruits, grains and starches
Consume lots of nutrient-dense vegetables
Hunger between meals
Consume the right amount of protein for your body type
Consume the right amount of fat for your body type
Avoid gland blockers
Avoid fluid retainers
Get your sleep
13. Additional Eating Information
So-Called Natural Foods
Sugar and Hidden Sugars
Gland Blockers
Water Retainers
Beverages
Mercury in Fish
Clarification on Protein
Eggs—the Perfect Food
Omelet Ideas
14. Sticking to It—GUARANTEED!
Temptation
Stress Eating
Discouraged by No Results
Craving Sweets
Eating out of Boredom
Eat Everything on Your Plate?
