Summary of Dr Berg: Fix Visceral Fat & Lose Weight FAST (61 Proven Tips)

Reduce insulin levels by:
- Cutting down carbohydrates, especially refined carbs and starches.
- Reducing frequency of eating (Intermittent fasting).
Burn fat by increasing ketones (fat converted into usable fuel).
Avoid calorie counting focus instead on when and what you eat.
Intermittent fasting is highly effective, even without changing diet drastically.
Eat high-quality fats and proteins to promote fat burning and satiety.

Visceral fat: Dangerous fat around organs; linked to inflammation, diabetes, heart issues.
Liver fat: Fatty liver disease caused by carbs; reversible by cutting carbs drastically.
Subcutaneous fat: Less harmful, often last to go; requires stricter fasting and carb restriction.
Brown fat: Healthy fat that burns calories by generating heat; stimulated by cold exposure and high-intensity interval training (HIIT).

Eat animal fats (butter, lamb fat, fatty cuts of meat) rather than seed oils.
Focus on high-quality protein especially red meat (grass-fed, grass-finished preferred).
Limit carbs to under 30 grams/day, or 10-0 grams if struggling to lose weight.
Avoid “healthy” processed foods with hidden starch, seed oils, sugar, MSG, and artificial colors.
Avoid low-fat dairy (usually high in carbs and preservatives).
Avoid instant oatmeal, juices, store-bought mayonnaise (usually seed oil-based), agave nectar, and artificial sweeteners.
Use Apple cider vinegar diluted before meals to help regulate blood sugar.
Consume whole eggs (including yolks) for complete protein and nutrients.
Add sea salt and electrolytes (sodium, potassium, magnesium) to prevent fatigue and muscle cramps, especially on low-carb or fasting protocols.
Drink Organic coffee (dark roast preferred) for polyphenols and liver benefits.

Manage stress: Chronic stress raises cortisol and insulin, blocking fat loss.
Prioritize sleep: Most fat burning occurs during sleep; poor sleep hinders weight loss.
Avoid overtraining: Excessive exercise can raise cortisol and stall progress.
Incorporate low-stress long walks to burn fat and reduce cortisol.
Add HIIT workouts 1-2 times per week to boost metabolism and fat burning.
Cold immersion therapy activates brown fat and improves mood and cognitive sharpness.

Autoimmune and thyroid issues can impede fat loss due to inflammation and insulin resistance.
Vitamin D3 supplementation (10,000 IU daily maintenance, higher doses for autoimmune remission) supports insulin sensitivity and immune health.
Fasting insulin levels: Ideal fasting insulin is between 2-5; levels above 10 indicate insulin resistance.

Use the Dr. Berg Junk Food Meter app to scan foods and detect hidden starches, sugars, and seed oils.
Start Intermittent fasting by skipping breakfast and eating when hungry.
Adjust protein intake based on age, gender, digestion, and genetics; roughly 6-8 ounces of protein per meal recommended.
Increase fat intake initially to promote satiety and ease fasting, then adjust fat intake as fat-adapted.
Support community and learn from others’ experiences to avoid trial-and-error mistakes.

Reduce insulin by:
- Lowering carbs (preferably <30g/day, 10-0g if needed)
- Intermittent fasting (start by skipping breakfast)
- Avoid snacking and frequent meals
Eat healthy fats:
- Animal fats (butter, lamb fat, fatty cuts)
- Avoid seed oils (canola, corn, soybean, safflower, sunflower, etc.)
Eat high-quality protein:
- Grass-fed, grass-finished red meat (beef, bison, lamb)
- Whole eggs (including yolks)
Avoid:
- Industrial starches hidden in processed foods
- Low-fat dairy products with added carbs
- Artificial sweeteners (chemical-based), MSG, artificial colors
- Juices and instant oatmeal
- Store-bought mayonnaise with seed oils
- Agave nectar and large amounts of honey
Add to diet:
- Apple cider vinegar diluted before meals
- Sea salt and electrolytes (sodium, potassium, magnesium)
- Organic coffee (dark roast)
Lifestyle:
- Manage stress to reduce

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