Jason Fung’s Obesity Code Diet Plan

Last Updated on February, 2024

I want to be FIT. But it’s tough! (Is this what you’re thinking?).

Say ‘GOODBYE’ to counting calories, intense workouts, and strict food rules.

Because Dr. Jason Fung, a Canadian kidney specialist, shares his methods into a groundbreaking solution supported by robust medical research.

This piece will help you explore ‘The Obesity Code Diet’ – a pathway to losing weight and reclaiming your health.

Quick Summary

Dr.Jason Fung’s Obesity Code Diet Plan involves intermittent fasting and consuming whole, unprocessed foods to promote weight loss and improve insulin sensitivity.

The diet recommends avoiding refined grains, added sugars, and snacks, while promoting natural fats, protein, fiber, and foods in their natural state.

Fasting protocols of 24 or 36 hours are suggested, with recommended meals and days for fasting provided.

Jason Fung’s Obesity Code Diet Plan

the obesity code diet plan of Dr.Jason Fung Banner

Jason Fung’s obesity code diet is about intermittent fasting to tackle obesity.

It’s simple. EAT DURING CERTAIN TIMES, THEN FAST.

This helps your body burn stored fat. His diet plan suggests whole, unprocessed foods when you do eat. By doing this, it aims to lower insulin levels and promote weight loss.

Exercise is also part of the DEAL. Fung’s goal? It is to reset your metabolism and improve insulin sensitivity for lasting weight control.

Do you know? Jason Fung released two more books after the book The Obesity Code.’ They are:The Cancer Code andThe Diabetes Code– which help prevent or reverse type 2 diabetes. He also wrote ‘The Complete Guide to Fasting,’ covering intermittent and extended fasting details.

Hormonal Roots of Obesity

To get how weight loss works, Jason Fung says you need to look at the hormones causing obesity. According to him, insulin is the BIG PLAYER here – not just how many calories you eat.

He says your body has a ‘set weight,’ and WHEN YOU GO BELOW IT, you store fat to get back there. And, IF YOU GO ABOVE IT, your metabolism speeds up to burn fat and return to that set weight.

Jason Fung compares your body’s weight regulation to a car on cruise control, always returning to a certain speed. He says that overeating is a result of hormonal issues, not the cause of your weight challenges.

Fung also suggests concentrating on TWO CRUCIAL ASPECTS: what and when you eat. It’s not about choosing the right foods but also about timing your meals to keep those insulin levels in check.

What to Eat and What Not to Eat?

What to Eat?

Jason lays out some GENERAL RULES for healthy eating in his book ‘The Obesity Code’ – to promote healthy eating rather than a detailed catalog of individual food items.

a picture of some items prepared and kept on a table for a diet

1. Boost Natural Fats in Your Diet

Go for the good fats! Grab some avocados, nuts, seeds, and olive oil. They’re not just tasty but loaded with nutrients and keep you feeling full, helping you stay in control of those calories.

2. Cut Down on Refined Grains and Sugars

Focus on minimizing your consumption of refined grains (like white bread) and added sugars in sweets and sugary drinks. Eating these foods can quickly spike your blood sugar, which may result in weight gain and insulin resistance.

3. Include Protective Elements Like Fiber and Vinegar

Consume fiber-rich foods such as vegetables, fruits, and whole grains for digestive health and prolonged satiety. Also, consider incorporating vinegar into your diet, as it may have protective effects on blood sugar levels and metabolism.

4. Keep Protein Intake in Moderation

Instead of excessive protein, aim for a balanced intake. Include a reasonable portion of lean protein sources like poultry, fish, and legumes. TRUST ME – this approach supports muscle health without overloading your system with excessive calories. 

5. Go for Natural, Unprocessed Foods

Choose foods in their natural state, avoiding heavily processed and packaged options. Choose nutrient-packed whole foods like fruits, vegetables, and lean proteins. They provide essential nutrients without added preservatives or unhealthy additives. 

What Not to Eat?

Jason Fung emphasizes that taking care of your health isn’t just about knowing what to eat but also understanding what you shouldn’t. It’s IMPORTANT to be mindful of both, as they significantly affect your well-being.

list of foods not recommended by Dr. Fung

1. Snacks

Stop consuming ‘between-meal snacks’ as per Jason Fung’s recommendation. Constant snacking leads to insulin insensitivity, disrupting the body’s natural balance. Cutting out snacks allows your body to regulate insulin more effectively.

2. Sugar

Fung STRONGLY ADVISES against adding sugar to your meals or drinks. BE VIGILANT about checking food and drink labels to ensure no hidden sugars have been added (various names for sugars include sucrose, glucose, fructose, maltose, dextrose, molasses, etc.).

Don’t be misled by different names; manufacturers may disguise excess sugar under various guises.

3. Sauces

Beware of sauces such as barbecue, plum, honey garlic, hoisin, sweet and sour – as they often contain high sugar levels. The same CAUTION applies to commercial salad dressings and ketchup.

4. Desserts

Most desserts are high in sugar and should be replaced with healthier alternatives like seasonal fruits or dark chocolate. Reserve less healthy dessert options for special occasions to maintain a balanced approach to eating.

5. Candy

It’s a no-brainer, but Fung explicitly advises avoiding chocolate and sweets, except for dark chocolate with 70% cacao content or higher. Save less healthy desserts for special occasions rather than making them a regular part of your diet plan.

Now, let’s talk about the commonly eaten foods that can quickly spike your blood sugarbread, pasta, potatoes, and cereals. According to Dr. Jason Fung, understanding the impacts of these highly glycemic popular staples is the KEY to picking the proper health habits.

6. Rice

While some people (especially Asians) traditionally consume white rice without obesity issues, Fung notes its glycemic impact on one’s health. If you’re aiming to lose weight, you should minimize the white rice intake.

7. Potatoes

Do you know? Potatoes are highly glycemic. It can be tamed by serving them cold with vinegar. Dr. Fung recommends reducing overall potato consumption while recognizing the strategies to mitigate their glycemic impact. (1)

8. Bread and Pasta

You should MINIMIZE the consumption of bread and pasta due to their low nutritional value, high glycemic effect, and the potential for overconsumption. Fung highlights these factors contributing to their reduced role in a health-conscious diet.

9. Cereals

Questioning the belief that breakfast is the most important meal, Jason CAUTIONS against highly problematic breakfast foods like cereals, breads, muffins, and pastries. Try grains with minimal sugar content if you include them in your diet.

What Are the Foods Jason Recommends?

List of foods recommended by Dr. Fung

You know what? You’ll love the foods Jason Fung suggests. Only thing? They can be a bit expensive. Still, it’s worth the tasty vibes!

FoodsNote
NutsMacadamia, cashews, walnuts, and pistachios are good for healthy fats.
EggsHighly nutritious. Enjoys various forms such as: scrambled, overeasy, and poached.
Seasonal FruitsModeration is key for a natural dose of vitamins and antioxidants.
YogurtGo for sugar-free- including Greek, for probiotic boost to gut health.
OatmealChoose whole or steel-cut. Avoid food varieties with added sugars. 
LegumesThese foods are acceptable in their natural unprocessed state. But, be cautious about potential gas and moderate your intake due to carbohydrate content.
Bone BrothConsider adding for potential health benefits.
WineModerate red wine consumption (up to 2 glasses per day) is generally acceptable.
Coffee and TeaEnjoy without sugar or sweetness. Natural spices like cinnamon enhance flavor.

How Does Sleep Impact Diet and Insulin, According to Jason Fung’s Approach?

To keep our insulin levels in balance, Dr. Jason Fung advises alternating between periods when insulin is active (eating) and when it’s not (fasting). He cautions against continuous eating, as it can lead to weight gain.

For those wondering when to eat, Fung suggests trying intermittent fasting – a straightforward way to cycle between eating and not eating.

In addition to considering what and when to eat, Fung emphasizes the crucial role of SLEEP in managing insulin levels.

Do you know? Not getting enough sleep reduces insulin sensitivity, affects self-control, and increases cravings, mainly carbohydrates.

When ghrelin levels rise (a hormone that signals hunger), people who lack sufficient sleep may make impulsive food choices and crave more carbs. So, Fung says addressing sleep issues and making mindful dietary choices for effective insulin level management and overall well-being is essential.

Sample 07 Days Meal Plan

a picture of Dr. Jason Fung and his book on the obesity code

24-Hour Fasting Protocol

Fung’s 24-hour fasting protocol is SIMPLE. But listen carefully.

This meal plan involves SWITCHING BETWEEN regular eating days and partial fasting days, where you fast from dinner to dinner (24 hours) every other day. (What?) Yes. It sounds complex, but NOT.

To make this more manageable, Jason Fung recommends having a cup of vegetable, chicken, or beef broth instead of lunch. Clear?

Fung suggests having desserts with dinner on just three days of the week. He believes sweet treats should be occasional, NOT DAILY.

Think of the suggested meal contents as flexible guidelines, allowing you to adjust them according to your preferences. If you need to eat more to feel satisfied, feel free to do so.

Note: The key is to stick to the fasting route on chosen days.

The following table will help you get the point quickly:

DayBreakfast Lunch Dinner
MondayFast Day
Water
Coffee
Fast Day
Green Tea
Water
Vegetable Broth – 1 Cup
Green Beans
Herbed Chicken
Mixed Berries for Dessert
TuesdayGreen Apple
Western Omelet
Slices of Pear Goat Cheese Arugula Salad with WalnutsBaby Bok Choy Stir-fry
Asian Grilled Pork Belly
No Dessert
WednesdayFast Day
Water
Coffee
Fast Day
Green Tea
Chicken Broth – 1 Cup
Water
Halibut Pan-fried in Butter and Coconut Oil
No Dessert
ThursdayMixed Berries
All-Bran Buds with Milk
Stir Fried Vegetables
Chicken
Ginger
Lettuce Soup
Green Salad
Indian Chicken Curry
Cauliflower
No Dessert
FridayFast Day
Water
Coffee
Fast Day
Green Tea
Beef Broth – 1 Cup
Water
Sauteed Broccoli with Garlic and Olive Oil
Baked Catfish
Seasonal Fruits for Dessert
SaturdayBreakfast Sausage/ Beacon
Strawberries
Eggs- 2
Lentil Salad
Baby Spinach
Asparagus
Peppered Steak
SundayFast Day
Water
Coffee
Fast Day
Green Tea
Vegetable Broth – 1 Cup
Water
Salad
Grilled Chicken
Dark Chocolate for Dessert

36-Hour Fasting Protocol

This 36-hour fasting protocol differs from the one you saw above.

Instead of the shorter 24-hour fasting cycle, this ‘36 hour-fasting protocol’ extends the fasting period to go through an entire day without eating.

Here, the fast starts at dinner and continues until breakfast two days later.

This pattern is followed every other day. Clear? Look at the table below for a detailed view:

DayBreakfastLunchDinner
MondayFast Day
Water
Coffee
Fast Day
Green Tea
Water
Vegetable Broth – 1 Cup
Fast Day
Green Tea
Water
No Dessert
TuesdayGreen Apple
Western Omelet
Slices of Pear Goat Cheese Arugula Salad with WalnutsBaby Bok Choy Stir-fry
Asian Grilled Pork Belly
No Dessert
WednesdayFast Day
Water
Coffee
Fast Day
Green Tea
Chicken Broth – 1 Cup
Water
Fast Day
Green Tea
Water
No Dessert
ThursdayMixed Berries
All-Bran Buds with Milk
Stir Fried Vegetables
Chicken
Ginger
Lettuce Soup
Green Salad
Indian Chicken Curry
Cauliflower
No Dessert
FridayFast Day
Water
Coffee
Fast Day
Green Tea
Beef Broth – 1 Cup
Water
Fast Day
Green Tea
Water
Seasonal Fruits
SaturdayBreakfast Sausage/ Beacon
Strawberries
Eggs- 2
Lentil Salad
Baby Spinach
Asparagus
Peppered Steak
SundayFast Day
Water
Coffee
Fast Day
Vegetable Broth – 1 Cup
Water
Green Tea
Water
No Dessert

Get the full Obesity Code Meal Plan PDF printed from here.

Bone Broth

a bowl full of bone broth kept on a table

Why ‘Bone Broth’? (I, too, had the same question). But, Its health benefits will SURPRISE you.

They are:

  • Low calorie and carb content.
  • Rich in amino acids (proline, arginine, glycine) and minerals (calcium, magnesium, and phosphorus).
  • It supports staying hydrated during fasting.
  • Vegetarian broth helps vegetarian dieters.

Jason Fung’s ‘The Obesity Code’ book has helped many people looking for diet plans find fasting – a great option. Bone broth’s health benefits will support dieters like you.

Keep my tip: The alternative to a bone broth is always vegetable broth. 

You can easily cook a vegetable soup without blending, then strain the vegetables and leave the low carb – to taste a good vegetable broth! (Try this)

But understanding its benefits, exploring store-bought choices, and making a simple yet nutritious homemade recipe will make your fasting experience even BETTER.

How to Cook Bone Broth?

First, listen! Cooking Bone broth is pretty interesting (take a notebook and a pen first and read step-by-step).

Ingredients

Cooking Steps

Bone Preparation:

  • Use either chicken or beef bone based on your preference.
  • Add 1 tablespoon of vinegar to the bones to facilitate nutrient extraction.

Seasoning:

  • Season the broth with salt and optional herbs or vegetables for added flavor.

Simmering Process:

  • Cover the bones with water and bring the mixture to a boil.
  • Reduce the heat to simmer, allowing the flavors to meld and the nutrients to infuse into the broth.

Fat Removal:

  • Skim off any initial fat build-up on the surface, ensuring a cleaner and more palatable broth.

Cooking Duration:

  • Chicken broth typically requires overnight cooking, though up to 24 hours is acceptable.
  • Beef broth, being heartier, benefits from a more extended simmering period, often around 24 hours.

Straining and Storage:

  • Strain the finished broth into containers, removing any bone remnants.
  • Allow the broth to cool before refrigerating or freezing the portions not intended for immediate consumption.

Did you PICTURE all that while jotting down the recipe? I’ve got two YouTube videos for you.

Check them out – they will make you want to try this diet – NOW!

Is Store-Bought Bone Broth a Viable Option?

Yes. While homemade bone broth boasts superior nutritional content, time constraints will lead you to explore store-bought alternatives.

Here are two recommended brands:

Note: Personally, both have their merits. If budget is your priority, Pacific Organic Chicken Broth is a solid, affordable option. However, if you’re willing to invest more for perceived quality, Kettle & Fire Beef Broth is a well-regarded choice. It depends on your priority and preference.

Conclusion

I hope you’ve got the lowdown on ‘The Obesity Code Diet Plan’ – take a nice deep breath NOW.

Do you now feel that sticking to Jason Fung’s diet plan is not a big deal? Are you confident about your diet routine now? – this is exactly what I expected from you.

As a quick RECAP, Dr. Jason Fung’s fasting and food tips make it more like a lifestyle upgrade than a strict diet. His thoughts are not just about losing weight; it’s about making friends with a good diet routine in a healthier, better way.

Remember! You’ve got ONE LIFE. Don’t wait. Start the diet now- regret isn’t the way to go. 

FAQs

Yes, the obesity code promotes a ketogenic diet approach through intermittent fasting and alternating between low-carb or keto diet cycles. This approach, suggested by Dr. Fung, has shown to be effective in achieving rapid weight loss.

The key concept presented in The Obesity Code is a challenge to traditional beliefs about obesity and a presentation of evidence-based strategies for long-term weight loss, including insights into how our hormones respond to food and fasting.

Yes, intermittent fasting has been shown to effectively achieve weight loss, with an average reduction of 7-11 pounds within ten weeks.

Time-restricted eating offers advantages including improved sleep quality, enhanced weight management, better blood glucose control, improved cardiac function, and improved gut health.

Yes, Jason Fung, known for ‘The Obesity Code,’ has released a companion cookbook with zero-carb recipes and intermittent fasting plans.