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

3.7/5 - (3 votes)

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 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 which expects to help you access more easily the term of building a diet schedule.

Overview about the Obesity Code – by Jason Fung

Who Is Dr. Jason Fung?

Dr. Jason Fung is a Toronto-based nephrologist that specializes in studying the kidneys and treating kidney disease.

He has advocated for intermittent fasting and a ketogenic or low-carbohydrate diet for type 2 diabetes management and weight loss.

Through the books he has written such as The Diabetes Code, The Obesity Code, and The Complete Guide to Fasting and a partnership with the “Diet Doctor” program, the message above he conveys is more commonly known in the non-medical communities.

In the course of working with patients, he found that conventional weight loss solutions don’t really make them better. Then, he co-founded the Intensive Dietary Management (IDM) program with Megan Ramos to help their patients truly lose weight, prevent obesity and type 2 diabetes, thereby completely avoiding kidney disease.

Now, they have discovered that a scientifically proven method of fasting can also reduce the risk of cancer.

What is Jason Fung diet plan?

jason fung diet plan book combo
The Obesity Code Collection

Jason Fung diet plan is based on The Obesity Code – a book was released in 2016 by Jason Fung, providing the scientific basis for weight loss – has recently gained popularity in conjunction with trendy eating methods like Keto and intermittent fasting.

Dr. Jason Fung introduced the idea that obesity is caused by our hormones, specifically insulin, and offered practical, easy-to-follow advice on how to lose weight for good. Now, The Obesity Code Cookbook makes it easier than ever to follow his methods. You can find both books here.

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.

See also: Dr. Now Diet Plan: Benefits, Foods To Consume and Avoid

More information about Jason Fung diet plan

dr jason fung diet plan pdf
Diet plan information

The Obesity Code, 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. 1source: https://pubmed.ncbi.nlm.nih.gov/30541568/

Summary, obesity is a hormonal disorder (also called hormonal imbalance). It was all the sugars (high glucose) and starches (high fructose) in our diet which leads to elevated insulin, hyperinsulinemia and insulin resistance. (2)

The answer he offers is that important hormones like insulin must be reset and adjusted inside the body for long-term, maintained weight loss.

You can see this picture to understand it.

hormonal roots of obesity

Below, I will explain more specifically how obesity and other diseases are caused by hormonal imbalance (in the direction that Jason Fung is proposing)

What is Hormonal Imbalance?

jason fung diet plan
Some regular hormonal imbalances

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.

Read more: 7 Day Phentermine Diet Plan to Lose Weight

How regaining Hormonal Balance can help us lose weight?

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

“The solution is not to push more and more insulin in your body. The solution is to get rid of all that sugar. So how do you do that? There are only two things you need to know: Don’t put it in and let your body burn it off.”

– Dr. Jason Fung on The School of Greatness Podcast by Lewis Howes

That solution was implemented by Jason Fung through the IDM program! You can join now with 50% discount in the first month. It can help recovering hormonal balance, so a person can lose weight and keep it off.

It is based on 2 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.

Risk 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.

Although there are many opposition, if you are interested in the practices that Dr. Jason Fung promotes, you should talk to your doctor about if it’s right for you and your body.

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.

Read more: K-Pop Diet Plan and Exercise: Does It Work?

What to eat?

Jason does not mention which foods you should prioritize in his book, but advises people to choose diverse foods and eat in moderation.

  • Reduce intake of refined starch and sugars
  • Moderate protein consumption
  • Increase healthy fats
  • Eat more vegetables and fruits
  • Do not use unprocessed foods

What not to eat?

Jason reminds about the foods that should not be eaten while on the diet

  • Sugar – Get rid off most sugar, don’t add it to anything you eat or drink. Check food and drink labels before you buy. Pay attention to the other names of the sugar.
  • Unhealthy snacks – You should cut out all unhealthy snacks between meals. Constant stimulation of insulin leads to insulin insensitivity.
  • Canned sauces – Such as barbecue sauce, honey garlic sauce, sweet and sour sauce, salad dressing, and other sauces that are canned often contain large amounts of sugar. Make your own sugar-free sauce instead.
  • Desserts – Such as cake, candy, these are generally high in sugar and should be avoided. You also can eat some for special occasions, but not regularly. Replace with seasonal fruits or dark chocolate that have cacao content more than 70%.
  • Bread & Pasta – Because most fiber and vitamins have been removed during processing
  • Rice – It is highly glycemic but still safe if used in moderation, and for people who need to lose weight, it should be minimized.
  • Cereals – Many breakfast foods such as cereals, breads, muffins, pastries,… are highly problematic, and should be avoided. You can eat cereals containing less than 0.8 of a teaspoon (4 grams) of sugar per serving.

Foods Jason specifically recommends

  • Oatmeal – Avoid instant oats because they often add sugar.
  • Nuts – Cashews, walnuts and pistachios,… are all high in healthy monounsaturated fats and low in carbohydrates. Note: peanuts should be consumed in moderation.
  • Eggs – They are in fact incredibly healthy, you can enjoy them in many ways, including scrambled, over easy, sunny side up, boiled, poached,…
  • Bone broth – Its low in calories and almost zero carbohydrates, thus you can consume bone broth on days when fasting.
  • Seasonal fruits – You should still eat them in moderation in moderation.
  • Sugar-free yogurt and Greek yogurt – They will support your digestive system and help you eat better.
  • Coffee & Tea – Avoid adding sugar, can instead add cinnamon or other natural seasoning to enhance the taste.
  • Wine – It typically does not impair insulin sensitivity, you can drink 2 glasses per day.

Read more: Yes You Can Diet Plan Review: Does It Work for Weight Loss?

Advice from expert

Balance feeding and fasting: It is a very effective way to deal with when to eat, ie you will now balance insulin-dominant periods with insulin-deficient periods.

Focus on sleep: Not only does sleep affect insulin sensitivity, it also affects our ability to self-control, and our desire for carbohydrates. Thus people who are chronically sleep deprived will often make more uncontrol food decisions, and crave more carbohydrates (through no fault of their own). Therefore, improving your diet can also help you sleep better. (3)

Sample menu for Jason Fung diet plan

Sample 7-Day Meal Plan – 24-hour Fasting Protocol (download PDF here)

 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 (download PDF here)

 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 (download PDF here)

 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 – 36-hour Fasting Protocol – with Blanks (download PDF here)

 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

Related: 7-Day Bone Broth Lifestyle Diet Plan

The weight loss solution from Dr. Jason Fung in The Obesity Code book that you can follow in 5 easy steps

Best-Seller Books of Jason Fung

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. Similarly, Jason Fung diet plan 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!

Don’t forget to find out more Diet plans and Recipes on Kerriannjennings.com

References

(1) Insulin translates unfavourable lifestyle into obesity (nih.gov)

(2) Obesity and hormones (betterhealth.vic.gov.au)

(3) Sleep disorders and the development of insulin resistance and obesity (nih.gov)

About The Author

Scroll to Top
0 Shares
Tweet
Share
Share
Pin