Fat is your body's major storage system for banking calories for later use, but if you don't use it up, that bank account just keeps getting larger and larger. Every gram of pure fat stores about nine calories, or about 4,100 calories in a pound. But according to Dr. Eric Berg, whose career has been devoted to helping people take ownership of their own health, that strategy was only good in an age when we lived in a world of feast or famine--a world where we could not always count on the next feast showing up before starving.
However, body fat is not just pure fat. Body fat consists of a combination of fat cells called adipocytes which also contain fluid and protein in addition to the fat. As a result, the calorie content of body fat is going to be a bit less than the calorie content of pure fat. Your body contains different kinds of fat stores which contain between 75% and 85% pure fat. An average pound of body fat, therefore, stores about 3,500 calories.
Health is More than Numbers
Arithmetic is not physiology. On a consistent and reliable basis you cannot simply decrease your calorie intake by 500 calories per day and thereby lose 3500 calories per week, and 1 pound of body fat.
Fortunately, through his more than 25 years of clinical experience and nutritional research, Dr. Eric Berg has identified seven life-changing principles of fat burning. By applying these principles you will regain control and mastery over your own health far beyond mere weight loss. Dr. Berg will help you manage your overall energy budget, regulate, and correct imbalances in every cell of your body, but not just in your fat cells, but also insulin levels, liver function, and more.
Principal 1: Reduce chronic inflammation
Your body's response to injury, infection, or anything that activates your immune system's first-responders-your inflammatory cells and cytokines--can promote inflammatory reactions.
Eliminate offending agents from your diet like toxic chemicals commonly found in highly processed foods or in foods made toxically incomplete by being highly "purified." Sugar and vegetable oils can also trigger inflammation and weight gain.
To reduce inflammation, increase nutrient-dense whole, unmodified foods. Eliminate over-purified foods in your diet and add natural anti-inflammatory foods like turmeric, as a spice or a supplement. Turmeric contains curcumin which supports healthy immune system function.
Principle 2: Increase hydration.
Dehydration alters your electrolyte balance and can cause your body to try to retain its remaining water. This shift in storage, however, can actually aggravate swelling in inflamed joints and muscles. The average person should drink at least eight to 12 8-ounce glasses of water every day + electrolytes.
Dr. Berg also recommends variety simply to keep your fat burning journey more interesting. That water tally can also include its equivalent in such liquids as herbal (non-caffeinated) teas containing antioxidants and nutrients, or water flavored with lemon, lime, or other natural, non-sugary flavors. Alcoholic beverages of any kind cannot substitute beneficially and are not recommended for any portion of your daily water intake.
Principle 3: Control insulin.
Insulin is a key control hormone produced in your pancreas in response to rising sugar levels in your diet, and therefore in your bloodstream. High insulin levels are called hyperinsulinemia. Simply lowering your sugar and refined carbohydrate intake will help even out your insulin levels. Not all carbohydrates, however, have the same effect.
Carbohydrates that raise your blood sugar levels and insulin production quickly are said to have a high glycemic index (GI) on a scale of 1 to 100. Some carbohydrates are converted into sugar during digestion very slowly earning them a lower GI rating. Low GI is generally accepted as between 1 and 55, medium is between 56 and 69, and high is 70 and higher.
Hyperinsulinemia raises your risk of spikes and valleys in blood sugar. Abnormal hunger and insulin spikes raise your risk of obesity, type 2 diabetes, and cardiovascular disease. It also decreases your health span and life expectancy.
The best low GI foods to control insulin that Dr. Berg invites you to enjoy are leafy greens, non-starchy vegetables, berries, nuts and seeds. Fat burning, he promises, can be supported by gourmet quality fresh food choices. A protein meal will stimulate insulin production, but fatty protein, eaten in only moderate amounts, generally will not cause high spikes in insulin levels.
Principle 4: Improve mitochondrial function
Mitochondria are organelles found in large numbers inside almost every cell in your body. They are the home of biochemical, metabolic processes that produce energy through oxidative respiration. Mitochondria are your body's powerhouse. Each mitochondrion has its own DNA with its own genes to support the job of energy production. Mitochondria are inherited solely from your mother.
Dr. Berg has discovered that nutrient-dense whole foods combined with regular and intense exercise, eating healthy fats like avocado and olive oil, and getting at least seven to eight hours of uninterrupted sleep every night, will take you far along the fat-burning path to health.
Principle 5: Balance hormones.
Hormones are natural, regulatory organic chemicals produced by your body and distributed in your blood. They regulate and stimulate specific cells or tissues to action. Unbalanced hormones can lead to many disorders including mood and behavioral imbalances, weight gain, and difficulty losing weight. Among the factors that can lead to imbalances are stress and poor diet.
Exercise can help reduce the stress that produces a hormone called cortisol, a key marker of stress and hormone imbalance. As with mitochondrial function, seven to eight hours of uninterrupted sleep will also help balance hormones and promote weight loss.
The dietary intake of healthy fats that Dr. Eric Berg has identified as important in fat burning includes the omega-3 fatty acids found in fatty fish like albacore tuna, salmon, and Atlantic Herring.
But beyond nutrition, Dr. Berg highly recommends stress reduction to balance hormone levels and reduce the conditions that lead to high cortisol. The best hormone balance is necessary for successful fat burning.
Principle 6: Increase thermogenesis
In its simplest terms, thermogenesis is the production of heat within the body by oxidation in cellular metabolism, especially in burning calories and fat.
A key to increasing thermogenesis is eating spicy foods like chili peppers containing the thermogenic substance capsaicin, high quality complete protein like fish, legumes, and chicken, and getting lots of exercise, especially of an intense variety.
Principle 7: Improve gut health
Your gastrointestinal tract is a key to good health and weight control. An unbalanced gut biome, your indispensable intestinal ecosystem of bacteria, can lead to distressing symptoms like food intolerances, sugar cravings, and disturbances of mood, sleep, and cognition. These often prompt people to overeat and indulge in unhealthy foods leading to weight gain.
To avoid or overcome these effects, it is important to eat a fiber-rich diet and probiotics while eliminating sugars and highly processed foods. This eating plan will include fresh fruits, vegetables, whole grains, and nutrient-dense whole foods. Such foods promote the growth of healthy gut bacteria that aid in digestion. Fermented dairy products like yogurt and kefir, and fermented vegetables like sauerkraut and kimchi will support a healthy gut and promote fat burning.
Fat Burning in Summary
Dr. Eric Berg has studied the relationship between fat burning and weight loss for more than 25 years and has helped millions of people achieve a healthier lifestyle. Weight loss is only one, albeit one of the most important ones, among the benefits of mastering your own metabolism through these 7 Principles of Fat Burning.
