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How to Burn Fat Step by Step Formula

By Dr. Eric Berg DC
Views: 32139

Our Educational Content is Not Meant or Intended for Medical Advice or Treatment

How to Burn Fat: A Step-by-Step Formula

Dr. Eric Berg

How many times have you tried to burn fat and failed? Once? Twice? 40 times?

As we age, it becomes more and more difficult to lose weight. And if you have something broken in your system because of the quality of the food you are eating, then it will be impossible.

But today, I’m going to tell you how to burn the fat in your body so you can lose weight again.

If your metabolism is stuck, and you cannot lose weight no matter what you do, or if you seem to be hitting weight loss plateaus that translate into that needle on the scale never going down, no matter how stringently you are sticking to a diet, keep reading.

Today, I will tell you a whole completely different way on how to burn fat.

I will explain what is going on with your body that is preventing weight loss and tell you about certain easy-to-adapt behaviors or ways to burn fat that can blast fat and help you achieve maximum weight loss. 

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Finally, you need a happy result from all your attempts and struggles at weight loss, and I’m going to give it to you.

If you are thinking something like “There’s no way this blog can tell me something I haven't read before about losing weight,” you will be surprised today.

My name is Dr. Berg. I’ve been practicing medicine for 27 years, and I’ve trained over 2 500 doctors in the area of alternative medicine. I have taught at Howard University as a part-time professor of nutrition, and I have a best-selling book on hormones and weight loss.

My podcasts on weight loss and alternative health have gathered 30 000 000 views on YouTube.

And one of the reasons I began studying health so closely is because I broke my system at a very young age simply by not eating right. So I studied how to heal myself—and I did.  

See, I used to be a junk food junkie... in a big way.

I was a sugar fiend who ate tons of junk food all day long. I had NO awareness of how all of these nutrient-empty, insulin-spiking junk foods were breaking my system internally.

It caught up with me when I was about 28 years old. I started developing arthritis, chronic adrenal burnout, and chronic fatigue. My digestive tract was inflamed and I had acquired arthritis. All at the tender age of 28—just from junk food binging and no nutrient-dense food coming in. I had a pizza crust around my mid-section that would not go away even though I was a pretty active guy.

What was remarkable about this is that I used to be 'too skinny'. In fact, I was trying to gain weight in high school and suddenly, I’m trying to lose weight.

But I couldn’t lose weight because I kept cheating and eating the foods that I found too tempting to resist. Junk food is addictive, see, for all kinds of reasons I discovered.

Like many people, I kept putting getting healthy off. I thought, well, I’ll start taking better care of myself and eating right when I graduate from college. Then, it was, when I graduate from med school. Then, when I get older.

What that journey into 'maximum unhealthiness' led me to was some huge discoveries in the areas of health and weight loss.

You Don’t Lose Weight to Get Healthy

Here’s what I discovered. You don’t lose weight to get healthy. You have to get healthy in order to lose weight.


This is because your weight is a symptom of a much larger issue of something 'off' in your health—it’s not the cause of your overweightness.

Being overweight is just the tip of iceberg.

The Body Doesn’t Want to Lose Weight—and You Have to Understand Why

Losing weight is a very unnatural act for the body. The body doesn’t like to lose weight. It goes against its primary purpose which is to survive.

The body doesn’t want to lose anything, really.

The reason has to do with a very specific hormone that’s holding down the metabolism and preventing you from losing weight.

In fact, we have two sets of hormones: hormones that make you gain weight and hormones that make you lose weight.

Yet, most mainstream weight loss advices or best ways to burn fat focus on calories only, and they ignore the hormone triggers. They act like you can trick your body into boosting your metabolism.

The truth is, your metabolism will never speed up and you will never lose weight in the presence of one specific hormone.

The Hormone That Prevents Weight Loss

The hormone that stops you from losing weight is insulin.

See, insulin has another function besides controlling blood sugar.

It is the hormone that puts fat not only on your body but also specifically in your mid-section. It also prevents you from losing weight.

In fact, insulin is called the Fat Storage Hormone in the medical community.

And here’s what people don’t realize: In the presence of even a tiny bit of insulin, all fat-burning hormones are shut down.

This means that if you were to consume a half glass of juice, a bagel, a glass of wine or a piece of fruit, and you have a problem with this hormone, you’re not going to lose weight for the next 48 hours.

When you see someone with belly fat, you can be sure that the person has too much insulin.

When insulin goes up, a person gains weight. When insulin goes down, a person loses the weight.

Let’s look at Guyton’s Physiology, the authority text used in every medical school around the world. Guyton notes, “All aspects of fat metabolism are greatly enhanced in the absence of insulin.”

So we need to create an absence of insulin to lose weight.

In fact, if you examine different popular diets, you can tell which ones are going to help you lose weight or the best way on how to reduce body fat based on whether or not they work to lower insulin.




Weight Watchers

Look at which diets lower insulin. Those are the ones that are going to work.

See, insulin is the switch that determines whether you burn or make fat.

So what can lower insulin?

1. Cut carbohydrates.

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You probably know low-carb diets are very, very healthy.

So you may want to cut the sugar, get the hidden sugars out, and that includes all the refined carbohydrates like bread, crackers, pancakes, waffles, bagels, muffins, sodas, juice, alcohol, flavored yogurts, and fruits.

2. Avoid combining protein with sugar.

So if you were going to go to a restaurant and order a breaded meat, or hot and sour chicken, or hamburger with a bun, or a hamburger with ketchup (Yes, ketchup will spike insulin.), fries, or a coke—that will cause a HUGE spike in insulin, way more than if you eat them separately.

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Chicken with barbeque sauce, for example, causes a huge spike in insulin. So remove all condiments like sweet and sour sauce, barbeque sauce, salad dressings (a huge source of gluten and hidden sugars), ketchup, and other condiments that spike insulin that you combine with your proteins. Stop eating sandwiches, period.

As far as condiments go, mustard is okay, and you can create a good, non-insulin spiking salad dressing with Dijon mustard and apple cider vinegar.

3. Lean, low-fat proteins trigger insulin more than fattier proteins.

So if you were going to buy hamburger, you can choose 95% lean beef or 85%  ground round, right? I would go for the fattier meat. In fact, I reach for 80% lean grass-fed chuck. When you choose the fattier mean, this is better for insulin, because fat tends to buffer insulin. Lean protein, specifically the protein powder like whey protein, tends to spike insulin more.

4. Avoid excessive protein.

Large amounts of protein convert to insulin. So the ideal amount of proteins is between 3 to 6 ounces. Period.

5. Avoid MSG like THE PLAGUE.

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MSG, or monosodium glutamate, is a chemical that enlarges your taste buds to make the food taste more savory. Basically, this exists to make bad food taste delicious. It’s typically there to disguise the flavors of poor quality meat, bad cuts of meat, and vegetables that are aged and wilting.

All fast food places have MSG in their food, not to mention the MSG they use at oriental, Indian, and other restaurants. Take a dish called Peruvian Chicken or Kung Pao Chicken. These kinds of dishes have a TON of MSG.

There’s also MSG in countless foods in the grocery store.

Here’s the problem with MSG though, folks. It spikes insulin by 200%.

So here you are, you consume this food. It tastes really, really good but then all of a sudden, you’ve gained a bunch of weight, literally overnight, because of these huge insulin spikes it causes. 

6. Stress

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The adrenal body type is the one with the belly fat triggered and the pouchy belly. That belly is triggered by cortisol, which is a stress hormone. But cortisol doesn’t directly increase fat; it works through insulin.

And stress increases insulin. So when you reduce the stress, you reduce insulin and the fat storage process.

7. Too frequent meals

Too frequently eating, like 5 to 6 times a day versus 2 or 3 times a day will create all-day, 24-hour insulin spikes.

Eating lots of little meals or snacks, whatever you call them, leads to weight gain and fat storage.

Why? Well, all this eating leads to a constant spike in insulin right? Every time you eat, you spike insulin. And it doesn’t matter what you eat, from grazing at night or eating between meals.

Eating spikes insulin. This is why you want to avoid snacking, period, and to try to get your meals farther apart. This is the intermittent fasting method that I discuss in other videos and in the book I will tell you about later.

So, Will These Tricks Cause Weight Loss for Everyone?

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Now, some of you will attempt doing these actions, and you’ll lose weight but will not fully reach your goal because there’s a condition that will prevent you from getting 100% results.

This is called Insulin Resistance (IR).

Insulin resistance is a consequence of insulin becoming dysfunctional—damaged to the point it doesn’t work anymore.

To explain how IR happens, it’s that the body begins resisting insulin when there’s too much of it—too many insulin spikes and too much insulin spiking because of eating of everything from sugar, to refined carbohydrates, to fast food.

When it is always present, the body begins resisting it and blocking it.

In fact, people with IR have 5 to 7 times more insulin than normal people.

The problem is, if you ask a doctor to test you for insulin resistance, you will appear normal for glucose, but you will have very high insulin levels. But the doctors never check that.

You have to take a fasting insulin test. A fasting glucose test is completely different... and it’s the wrong test.  

IR is a pre-diabetic state and it does not show up until too late, when you’ve already become diabetic.

Symptoms of Insulin Resistance:

1. You have belly fat despite how many sit-ups you do. You cannot lose belly fat no matter what.

2. You are encountering severe weight loss plateaus or are stuck at a set weight, no matter how much you diet and eat healthy.

3. When you eat carbohydrate, you feel better. This is because it reduces your stress, and you become less cranky.

4. You crave sugar and carbs.

5. You feel the need for a nap after lunch.

6. You suffer with brain fog, dementia, absent mindedness... you start lacking a clarity of focus, especially when you don’t eat.

7. Worse eyesight especially as the day progresses. Think about a diabetic. Diabetics go blind. Why? This is because the blood sugars are needed to be normalized to feed the eye. Over time, high blood sugar will actually damage both the retina and the layer on the back of the eye, where images are captured to be sent to the brain.  Since insulin resistance is a pre-diabetic state, you could have vision problems well before diabetes.

8. Not satisfied after you eat. Wanting something sweet after you eat. Why? Well, your cells have become Insulin Resistant. They are blocking insulin from being absorbed into the cells to fuel them and they are starving. Yet, you’re gaining all the weight. You’re starving and fat. 

9. Need to urinate in the middle of the night. Wherever the sugar goes, the water goes. You might have water retention or just peeing in the night once or more than once. That is a clear pre-diabetic symptom of insulin resistance.

10. Swollen belly as the day progresses. If the belly becomes more and more swollen as the day progresses, that is Insulin Resistance.

So as you can see, Insulin Resistance creates a lot of problems. There are also dangerous long-term side effects, such as:

Heart disease

A fatty Liver—Whether or not you drink alcohol, because fatty liver disease comes from insulin.


High Blood Pressure = too much insulin

High cholesterol – Insulin converts sugar into cholesterol and triglycerides.

Stroke – connected to high levels of insulin

Dementia—This is actually caused by plaquing in brain, and that’s from insulin.

Alzheimer’s: This is caused by amyloid plaques from too much insulin.

Insulin is the common denominator for so many health problems today.

So, What Do We Do about IR?

To treat Insulin Resistance, the strategy is actually very, very backwards. This is because we’re not trying to treat a disease or to treat weight loss.

We’re trying to fix a broken system before it causes a lot of health problems. See, medicine, specifically healthcare, is the management of symptoms. They’re not curing the health problem behind the symptoms. They’re not making you healthy. What’s missing in healthcare is the health part.

What I know is that you must first get the insulin and the hormone system fixed before you can lose weight.

Can you do it with food alone?


Nutrient density can help with Insulin Resistance because eating nutrient-dense foods will help you improve your mitochondrial function and increase your energy levels to help you overcome your Insulin Resistance. It will also help prevent constant cravings your body produces because it wants more of key nutrients and vitamins it’s not getting.

And you could heal IR and high insulin levels with food, if we had better soil.

Maybe, if you were to have all organic food from fertile soils, and you could assure that these foods were grown on soils that were loaded with minerals and vitamins...

Then you could probably do it.

But we won’t have these kinds of soils in the US. Our soils are stripped of nutrients and trace minerals, and no one is getting the nutrition they need from store-bought vegetables sold by a few major corporations who are growing anything but clean, organic, nutrient-dense crops

In the US, our soils are so depleted that we are not getting nutrients that are super important for weight loss and health such as potassium and magnesium from our soils.

See, in the 1900s before the industrial revolution and the concomitant production of industrial seed oils, wheat, and processed foods, nutrient content in our food was so much higher in America than it is now.

And you can actually research that and find the USDA / RDA then, compared to now, was much higher.

Now, in Europe, people are thinner than Americans. I believe that is because their soil is richer with nutrition.

Even in Africa, they don’t have teeth problems like we do, and they have perfect bone structure. In America, we have all kinds of teeth problems from a lack of minerals in our soil. 

That is related to the richness of the soil. Minerals make the soil rich. The minerals are necessary for the vitamins to be made so the plant can pull the minerals from the soil and make certain vitamins with them.

Your food is only as healthy as the soil it grows on. Period.

Potassium and Its Importance

Let’s just take one mineral that insulin is dependent on - potassium.

There is no way we can get enough of it in our food today without hard work because potassium is something that you need in large quantities. You need 4 700 mgs every single day. 

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Now, you might say, well, I’ll eat a banana a day.

But bananas only have 300 mg!

So how many bananas does it take to equal to 4 700 mg? Like 15 bananas!

You’d have to eat 15 bananas every day. And what would that do to your weight?

Let’s say avocados. Avocados (whole ones) have about 800 mgs of potassium, but we would need 5 a day. Again, that would be a huge amount of calories in the diet.

What you need is 10 cups of vegetables every single day to get your potassium. And dark green vegetables like beet greens and other dark greens are the richest in potassium.

A lack of potassium can wreak havoc on our insulin levels, on our energy, and can cause massive cravings if we don’t get it in the diet somehow. All of which exacerbate weight loss at every turn.


This is because our soils are so depleted.

Welcome to America. You’re consuming empty nutrition.

Remember, growing up, how all the vegetables used to taste really, really good, like a tomato? And today, they taste like water? Have you ever wondered why flowers have no scent anymore?

This lack of minerals, vitamins, and salts in our soils is causing our endocrine system to suffer and is creating massive deficiencies in our body and, especially, in our glands.

So, I did some research to find a remedy grown on organic nutrient-dense soils that could provide enough nutrition to get us healthy and to help prevent Insulin Resistance.

And it’s wheatgrass juice powder.

But you need wheatgrass from grass grown on nutrient-dense soils, like what I have at my store.

Wheatgrass Juice Powder

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Why will wheatgrass juice powder help?

This is because WGJP has some amazing properties in helping to stabilize blood sugar levels and for healing Insulin Resistance. It’s rich in all important vitamins, potassium, and other important trace minerals.

Plus, it’s more cost-effective than buying lots of liquid wheatgrass juice, as one teaspoon is equivalent to 6-10 shots of wheatgrass or one tray of wheatgrass, 12 inches by 20 inches.

So one tsp = one tray of wheatgrass.

It’s 100% organic.

It contains no gluten.

It’s completely non-GMO.

It has no preservatives.

And it’s grown on the ancient sea bed of an old ocean floor that has all the old trace minerals and salts that our soil is devoid of today. 

So when wheatgrass is grown on that nutrient-dense soil, then you get all the minerals in the plant.

In fact, the only other place that has that type of soil is where there are volcanos.

But if you go to the health food store, you’ll get wheatgrass juice that’s grown on a bed of fiber, so you don’t get near the nutrition.

See the plant breaks down the minerals or the rocks and converts them into a plant-based mineral and makes them 15 000 times smaller than an actual salt or rock.

So it is 100% absorbable.

The other cool thing that’s unique about the type of wheatgrass juice I have is that is uses a special dehydrating process that’s not even dehydrating, called bioactive dehydration, but it’s not like the typical high heat dehydration.

It’s only heated at a lukewarm temperature. So when it comes out, it’s basically raw, which means that all the delicate enzymes are preserved.

It’s like drinking pure health.

It’s a great alternative to coffee because it really brings your energy up and makes you feel healthy right away.

It’s wheatgrass juice powder, not wheatgrass powder.

If you think of how much more concentrated a juice is than a grass—by eating a concentrate of the juice, you’re getting the pure, low glycemic index, low sugar, super-concentrated, nutrient-dense healing material in one teaspoon.

It will save you time over blending or juicing. It’s really convenient. You just mix it with water, stir, and drink.

Plus, I recently upgraded the powder and added a new type of organic wheatgrass called kamut.

Kamut wheatgrass has additional health benefits. It’s loaded with an antioxidant called selenium. It’s also loaded with amino acids and essential fatty acids.

This ancient wheat berry was used by Egyptians long ago and now, we’re bringing it back because of its nutrient density—which is off the map.

I wanted to make it taste delicious so I added an organic lemon flavor to it and just a hint of Stevia so it would be slightly sweet. It has a very refreshing flavor with no aftertaste.

It’s also pretty cost-effective because if you actually get actual wheatgrass in a shot, that would be about $2.50. So we’re comparing one teaspoon which is 6 to 10 shots of wheatgrass, which in a shot form, would be $25.00. With my wheatgrass juice powder, 6 to 10 shots translate into only 50 to 66 cents! 

Also, there is some really good research on wheatgrass. Even the chlorophyll in wheatgrass juice powder helps support healthy blood sugar and insulin levels.

So here’s your next step: Make a decision and click the 'Order' button below.

The first one will be shipped out right away.

Also, you’ll get a free shaker bottle (which you’ll need to make a really smooth wheatgrass juice drink) if you get 3-6 bottles. Since I didn’t add any chemicals, you’re going to need the shaker.

I’ll also throw in a free book titled How to Burn Fat and Boost Your Metabolism—a condensed version of all my recommended actions in one great summary.

It also contains great recipes that are fast and easy to do.

FAQ about Wheatgrass Juice Powder

1. Does it have bitter aftertaste like wheatgrass juice?

No. It’s lemon/stevia flavor makes it taste amazing.

2. Is it made with gluten?

No. It is 100% gluten-free.

3. Can I mix it with protein powder?

Certainly. And it will make that taste better, too.

4. Can I give it to my kids?

Yes. They will love the lemony taste.

5. What does it taste like?

It tastes like a satisfying lemon drink.

5. Best time take it?

The feedback I’m getting is that it’s a wonderful wake-upper in the morning and a great relaxing agent to help you sleep at night.

6. Where can I get the nutritional profile?

Go to my website under FAQ and Supplements, and you’ll find it as a download.

So get some wheatgrass juice powder juice, start healing your body of Insulin Resistance, and finally, begin losing the weight you deserve to lose.

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Dr. Eric Berg


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