Video

Transcript

hey guys dr. Berg here now last week I

did a video on how to eat bacon to burn

off belly fat this week we’re going to

reverse the flow and teach you how to

burn fat if you are a vegan alright

we’re going to use the same principle

but we’re going to show you different

foods alright now I asked you a question

last time if you watch the video

what is the hormone that determines

whether you burn fat or burn sugar do

you know there is a hormone that will

determine this and I’m going to use a

reference called Guyton’s medical

physiology the bible of medical

physiology used in all the medical

schools and also pre-med classes so on

page 926 here it says actually 9:27 it

says all aspects of fat metabolism are

greatly enhanced in the absence of

insulin so all fat burning is greatly

enhanced when you don’t have insulin

okay now over here the role of insulin

in switching between carbohydrate and

lipid metabolism that’s fat metabolism

it says right here when the glucose

concentration is low when sugar is low

insulin secretion is suppressed and fat

is utilized almost exclusively for

energy right and there’s many many

references in here that talk about when

you have insulin lack when you’re

lacking in Flint your body is forced to

burn fat so insulin is the main hormone

that we need to keep suppressed if we

have any chance or hope of getting into

fat-burning okay so when insulin is high

you’re going to stimulate trigger when

insulin is low you’re going to stimulate

fat burning all right so that’s that now

you’ve probably heard of the glycemic

index right foods high in sugar you have

to avoid those but there’s also

something else called the insulin index

okay and I’m going to show you that next

alright so now we have all the glycemic

index foods which are foods that turn

into sugar fast which trigger insulin

but there are other things that trigger

insulin too and you can see those in the

insulin index

okay which I have right here so I have

from low to high all the foods that

don’t really trigger insulin and the

ones that do what I did is I summarize

all of the foods that are acceptable

that are low on the list so what’s

interesting are the fatty of foods do

not trigger insulin and they’re not on

the glycemic index so our goal is to

lower insulin forget about calories

let’s just talk about hormones we need

to keep insulin as low as possible if

you’re going to have any chance of

losing weight so these are the foods

that are acceptable to consume olives

very low on the list 3% that’s really

low

avocados very low in list chia seeds

nearly zero effect pecans you can do

macadamia nuts even peanuts are low on

the list walnuts are low on the list but

keep pecans are the lowest and we have

coconut oil and coconut meat very low in

the list

mushrooms low on the list seeds

sunflower seeds pumpkin seeds are really

really good peanut butter tahini butter

that’s a sesame seed butter you can get

that at the grocery store all brand now

I don’t really recommend service but all

brands low on the list it’s a fiber

chickpeas as hummus kidney beans are low

on the list other beans are very high in

the list in fact baked beans is nearly

up like it’s a hundred percent it’s way

way out of the range Oh meal steel-cut

is like a moderate so you could probably

do that occasionally tofu is low on the

list but what’s interesting is highly

concentrated protein like whey protein

which is not vegan and especially soy

protein isolates you want to stay away

from that because that’s very high in

the list I’ll talk about in that in the

next section vegetables we can eat all

the vegetables except corn and anything

to sweet pea protein is fine and ghee

even though that comes from an animal

sometimes that’s acceptable in a vegan

diet so these are the foods that you

would want to consume now these are the

foods that we want to avoid because they

do trigger insulin and some of these

glucose okay so fruits we want to avoid

all fruits grains that includes breads

pasta cereal crackers biscuits waffles

pancakes juices of all kind especially

the orange juice beans unless it’s the

kidney bean or the chickpea okay and

lentils we want to avoid that’s that’s a

little bit higher in the list

unfortunately berries we want to avoid

potatoes and rice we want to avoid even

brown rice is quite high all sugars of

course and corn all right and then we

want to also avoid any concentrated

protein like the soy protein isolates

now you could probably do if you’re

doing tofu it has to be organic or else

it’s GML okay so these are the foods you

want to consume these are the foods you

want to avoid now there’s a couple other

principles the other thing that triggers

insulin index is gastrointestinal

hormones so every time you eat you

virtually trigger insulin to some degree

so what got you in this position in the

first place is just maybe too much

snacking eating the wrong foods and just

the stimulation of insulin whether

you’re a diabetic or not many people

that have belly fat are it’s called

insulin resistance which basically are

pre-diabetic which they have a messed up

insulin and they need to actually fix it

so what we want to do we got breakfast

lunch and dinner what we want to avoid

are the snacks in between why because

eating a meal triggers insulin so we

want to start off with three meals a day

now even though the insulin is spiked if

you don’t need to have anything between

the male will have a chance for your

switch to start switching more to

fat-burning okay and especially at night

now if you’re not hungry in the morning

then don’t eat so therefore we have two

meals lunch and dinner and what will

happen when you’re not eating you can

burn fat longer because the meal that we

want to have your body consume is your

own belly as the meal as the food and we

want to switch over to fat-burning and

then eating now here’s the

problem if you can’t go from one meal to

the next without starving without

needing a snack what we’re going to do

is we’re going to add more fat maybe

some olives to the meal the next meal we

keep adding fat to the next meal until

we can go longer longer the fat is not

necessarily going to help you burn fat

but it’s low on the insulin scale and it

allows the it allows you not to

stimulate insulin it allows you to go

longer coconut oil avocado pecans we

want to add a little more fat to the

meal for the purpose of going longer so

you can do a little intermittent fasting

which also greatly improves insulin

resistance okay

versus a low calorie grazing all-day

starvation that will not work because we

have never a chance to induce the the

fat burning effect okay so we want to

eat these foods avoid these foods have

less frequent meal no snacking try to

get a little bit more sleep we add

exercise that would be cool and then

also add apple cider vinegar 2

tablespoons in a glass of water with

each meal okay so those actions I think

will help you more than anything else

so go ahead apply this and give me some

comments below I will see you in the

next video hey thanks for watching

listen I’m always trying to come up with

new ideas for new videos but I just

wanted to ask you personally what do you

need help with so if there’s any topic

or subject that you’d be more interested

in please click the link below and let

me know thank you very much