What To Eat On Jason Fung Diet Plan (Obesity Code Meal Plan)? - Printable PDF

What To Eat On Jason Fung Diet Plan (Obesity Code Meal Plan)? – Printable PDF

5/5 - (1 vote)

In 2019, 38.2 million children under the age of five were expected to be overweight or obese. Overweight and obesity, formerly thought to be a problem only in high-income nations, are now on the rise in low- and middle-income countries, particularly in metropolitan areas. Since 2000, the number of overweight children under the age of five has climbed by about 24% throughout Africa. In 2019, Asia was home to over half of the overweight or obese children under the age of five. The Obesity Code as a Dr Jason Fung diet plan PDF strives to dispel weight-loss fallacies and present a straightforward method for long-term success. I’ll go through some of the book’s highlights here, as well as a sample food plan at the bottom. Understand the need of people, Kerri Ann Jennings has Jason Fung diet plan PDF which expects to help you access more easily the term of building a diet schedule.

Overview about the Obesity Code – by Jason Fung

printable jason fung diet plan pdf
Obesity Code CookBook by Dr. Jason Fung

I wasn’t planning on writing a diet review for The Obesity Code, Jason Fung diet plan, has been around since 2016, but has recently gained popularity in conjunction with trendy eating methods like Keto and intermittent fasting. I disregarded it as just another popular weight-loss method.

I’m wary of new diet books and products, as well as any other weight-loss “solution.” Not only is there a lot of bad, unsupported advice out there, but it’s become clear over the last decade that we don’t have all the knowledge we need to provide consumers with a meaningful answer or adequately understand the obesity epidemic in the United States and how to address it.

My experience with The Obesity Code, on the other hand, was completely different. “This is the missing puzzle piece,” I exclaimed after marking my way through the book in under two days (something I hadn’t done since grad school). So, what is The Obesity Code, exactly? What makes it different from other diets like Keto and Paleo? I performed some research into this ground-breaking book, and here’s what I discovered.

According to “The Obesity Code”, Jason Fung describes two types of fasting: 24 hour and 36-hour fasts. For particular time periods, there are printable sample meal plans below. Each edition includes pre-programmed example meals as well as blank versions where you may design your own meals.

While what you eat in between fasts is important, providing you keep your diet somewhat healthy, the most important aspect to concentrate on is sticking to the diet plan’s fasting intervals. Your blood glucose and insulin levels will drop during this time, helping your body to burn fat reserves. As a result, weight reduction occurs gradually.

More information to understand Jason Fung diet plan

dr jason fung diet plan pdf
Diet plan information

The Obesity Code, written by Dr. Jason Fung, claims that extra calories aren’t the root of obesity. Sure, decreasing calories will help you lose weight in the short term, but these diets are never a long-term solution since the underlying problem is never addressed. According to Dr. Fung, the true problem is a chemical imbalance in the body caused by years of bad diet and chronically raised insulin levels, which can’t be solved by reducing calories, fat grams, or increasing exercise. The answer he offers is that important hormones like insulin must be reset and adjusted inside the body for long-term, maintained weight loss.

What is Hormonal Imbalance?

jason fung diet plan
Some regular hormonal imbalances

Here’s a quick rundown of how insulin works to help you comprehend what Dr. Fung is saying. We eat food, which raises our insulin levels and helps our cells to utilize the energy in the meal. Glycogen (short-term energy stores in muscles and liver) and then fat are used to store excess energy. Glycogen stores are utilized for energy many hours later when glucose levels decline. When glycogen is depleted, the body begins to break down fat reserves for energy until we take food and the cycle begins again.

Hormonal imbalances, according to The Obesity Code, are mostly caused by today’s environment and dietary choices, such as frequent snacking, eating for the sake of eating rather than hunger, and consuming an abundance of processed foods, refined carbohydrates, and added sugars. Each has the effect of keeping the body’s insulin levels raised on a regular basis, preventing the body from burning fat for fuel and instead encouraging fat accumulation. Stress, lack of movement, increased body weight, and insulin resistance aggravate the problem.

The Obesity Code’s solution is a method that Dr. Fung has been employing with patients in his medical practice for several years. Since then, his business has developed to become Intensive Dietary Management (IDM), a stand-alone clinic in Toronto. Megan Ramos, the Program Director for IDM, is in charge of the program. She and Dr. Fung have also lately begun conducting an online counseling curriculum.

How regaining Hormonal Balance can help us lose weight?

jason fung obesity code diet plan
Losing weight by regaining hormonal balance

IDM’s method to recover hormonal balance so a person can lose weight and keep it off is highlighted in The Obesity Code. It is based on two major adjustments or suggestions. The first is to regularly incorporate brief periods of intermittent fasting. The second option is to eat entire, unprocessed meals that only cause a little insulin reaction. This entails consuming meals like:

  • Above-ground vegetables are those that grow above the earth.
  • Soybeans, lentils, seeds, and nuts are examples of legumes.
  • Apples and berries are examples of fruits.
  • Sources of animal protein, such as full-fat dairy
  • Olive oil and butter are examples of unprocessed fats.

These foods result in a low- or low-carbohydrate diet that is high in natural fats and moderate in protein. Other fruits, processed whole grains, and root vegetables can be eaten in moderation because they cause a higher insulin response, and refined grains and added sugars should be avoided as much as possible.

Drawbacks of Jason Fung diet 

Unlike most popular diet books, The Obesity Code does not prescribe exact macronutrient ranges or a net carb restriction. A few sample diets and fasting periods are also offered, but there is enough flexibility to allow for individual customization depending on needs.

The latter part of the book contains tips on what foods to consume and when to eat them, as well as other lifestyle suggestions, but you won’t find a 6-week menu plan or detailed intake or fasting restrictions, as you may find at the conclusion of other diet books.

As a nutritionist, I believe this is a healthy, long-term strategy, but some customers may be disappointed by the lack of detail or a prescriptive eating plan.

What is the difference between Jason Fung diet and the others?

Dr. Fung’s argument is not just research-based, but it also explains why calories aren’t equal and why the obesity epidemic hasn’t been solved. He takes little pieces of essential concepts from popular dietary methods like keto, paleo, and Whole30, which have some positive benefits on obesity, weight reduction, and food consumption, but aren’t a solution and are a little restrictive.

The result is a flexible, long-term strategy that allows you to eat anything you want while still addressing greater underlying concerns like hormones, hunger, insulin resistance, and fat storage. It’s an answer that ties together all of the other jigsaw pieces in obesity research, weight loss, and nutrition science for me as a dietitian.

Sample menu for Jason Fung diet plan pdf

Sample 7-Day Meal Plan – 24-hour Fasting Protocol

 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
BreakfastFAST DAY

 

Water Tea/Coffee

Western Omelette

 

Green apple

FAST DAY

 

Water Tea/Coffee

All-Bran Buds with milk

 

Mixed berries

FAST DAY

 

Water Tea/Coffee

Two eggs Breakfast sausage/bacon

 

Strawberries

FAST DAY

 

Water Tea/Coffee

LunchFAST DAY

 

Water Tea

1 cup of vegetable broth

Arugula salad with walnuts, slices of pear, goat cheeseFAST DAY

 

Water Tea

1 cup of chicken broth

Ginger chicken lettuce cups Stir-fried vegetablesFAST DAY

 

Water Tea

1 cup of beef broth

Baby spinach and lentil saladFAST DAY

 

Water Tea

1 cup of vegetable broth

DinnerHerbed chicken Green beans

 

Mixed berries for dessert

Asian grilled pork belly Baby bok choy stir-fry

 

No dessert

Halibut pan-fried in butter and coconut oil

 

No dessert

Indian chicken curry Cauliflower Green salad

 

No dessert

Baked catfish Sautéed broccoli with garlic and olive oil

 

Seasonal fruits for desert

Peppered steak AsparagusGrilled chicken salad

 

Dark chocolate for dessert

Sample 7-Day Meal Plan – 36-hour Fasting Protocol

 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
BreakfastFAST DAY

 

Water Tea/Coffee

Western Omelette

 

Green apple

FAST DAY

 

Water Tea/Coffee

All-Bran Buds with milk

 

Mixed berries

FAST DAY

 

Water Tea/Coffee

Two eggs Breakfast sausage/bacon

 

Strawberries

FAST DAY

 

Water Tea/Coffee

LunchFAST DAY

 

Water Tea

1 cup of vegetable broth

Arugula salad with walnuts, slices of pear, goat cheeseFAST DAY

 

Water Tea

1 cup of chicken broth

Ginger chicken lettuce cups

 

Stir-fried vegetables

FAST DAY

 

Water Tea

1 cup of beef broth

Baby spinach and lentil saladFAST DAY

 

Water Tea

1 cup of vegetable broth

DinnerFAST DAY

 

Water Tea

No dessert

Asian grilled pork belly Baby bok choy stir-fry

 

No dessert

FAST DAY

 

Water Tea

No dessert

Indian chicken curry Cauliflower Green salad

 

No dessert

FAST DAY

 

Water Tea

No dessert

Peppered steak Asparagus

 

No dessert

FAST DAY

 

Water Tea

No dessert

Sample 7-Day Meal Plan – 24-hour Fasting Protocol – with Blanks 

 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
BreakfastFAST DAY

 

Water Tea/Coffee

 FAST DAY

 

Water Tea/Coffee

 FAST DAY

 

Water Tea/Coffee

 FAST DAY

 

Water Tea/Coffee

LunchFAST DAY

 

Water Tea

1 cup of vegetable broth

 FAST DAY

 

Water Tea

1 cup of chicken broth

 FAST DAY

 

Water Tea

1 cup of beef broth

 FAST DAY

 

Water Tea

1 cup of vegetable broth

Dinner       

Sample 7-Day Meal Plan – 24-hour Fasting Protocol – with Blanks 

 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
BreakfastFAST DAY

 

Water Tea/Coffee

 FAST DAY

 

Water Tea/Coffee

 FAST DAY

 

Water Tea/Coffee

 FAST DAY

 

Water Tea/Coffee

LunchFAST DAY

 

Water Tea

1 cup of vegetable broth

 FAST DAY

 

Water Tea

1 cup of chicken broth

 FAST DAY

 

Water Tea

1 cup of beef broth

 FAST DAY

 

Water Tea

1 cup of vegetable broth

DinnerFAST DAY

 

Water Tea

No dessert

 FAST DAY

 

Water Tea

No dessert

 FAST DAY

 

Water Tea

No dessert

 FAST DAY

 

Water Tea

No dessert

Obesity was linked to a shorter lifetime and a higher chance of cardiovascular disease sickness and death, whereas being overweight was linked to a lifespan equivalent to that of a normal weight person but a higher risk of getting the cardiovascular disease at a younger age. By the same token, Jason Fung diet plan pdf could be your savior. Hope you like the instruction above, Kerri Ann Jennings would love to share useful information with you in future posts. Stay tuned!

Scroll to Top
0 Shares
Tweet
Share
Share
Pin