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
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
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?
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?
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
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
| Breakfast | FAST 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 |
| Lunch | FAST DAY
Water Tea 1 cup of vegetable broth | Arugula salad with walnuts, slices of pear, goat cheese | FAST 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 salad | FAST DAY
Water Tea 1 cup of vegetable broth |
| Dinner | Herbed 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 Asparagus | Grilled chicken salad
Dark chocolate for dessert |
Sample 7-Day Meal Plan – 36-hour Fasting Protocol
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
| Breakfast | FAST 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 |
| Lunch | FAST DAY
Water Tea 1 cup of vegetable broth | Arugula salad with walnuts, slices of pear, goat cheese | FAST 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 salad | FAST DAY
Water Tea 1 cup of vegetable broth |
| Dinner | FAST 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
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
| Breakfast | FAST DAY
Water Tea/Coffee | FAST DAY
Water Tea/Coffee | FAST DAY
Water Tea/Coffee | FAST DAY
Water Tea/Coffee | |||
| Lunch | FAST 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
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
| Breakfast | FAST DAY
Water Tea/Coffee | FAST DAY
Water Tea/Coffee | FAST DAY
Water Tea/Coffee | FAST DAY
Water Tea/Coffee | |||
| Lunch | FAST 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 | FAST 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!
