In Jason Fung’s book “The Obesity Code”, he outines two example methods of fasting; 24 hour & 36 hour fasts. Below are printable sample meal plans for those time periods. Each version has pre-progammed example meals + empty versions that allow you to program in your own meals.

Whilst what you eat inbetween fasts is of course crucial, assuming that you make your diet relatively healthy, the core component to focus on is adherance to the fasting periods of the diet plan. These are where your blood glucose and insulin will decrease, allowing your body to burn  its fat stores. Resulting in gradual weight loss.

Sample 7-Day Meal Plan – 24-hour Fasting Protocol – Click to open printable PDF

Sample 7-Day Meal Plan – 24-hour Fasting Protocol – with Blanks – Click to open printable PDF

Sample 7-Day Meal Plan – 36-hour Fasting Protocol – Click to open printable PDF

Sample 7-Day Meal Plan – 36-hour Fasting Protocol – with Blanks – Click to open printable PDF

To discuss these diet plans, and further stuff related to the Obesity Code Diet, you can join this Facebook Group.

.
Alex

Posted by Alex

32
Leave a Reply

avatar
15 Comment threads
17 Thread replies
0 Followers
 
Most reacted comment
Hottest comment thread
  Subscribe  
newest oldest
Notify of
Marialicia
Guest
Marialicia

Hi! Yesterday my doctor talked to me about the Obesity Code book and found your plans here. I’ve gained 20 lbs in 2 months and I’m a fitness instructor. My insulin levels look high and unfortunately my doctor says I’m close to pre-diabetes. My question is.. since I teach high intensity cardio classes 5 times a week, do you think fasting is appropriate? I so, which plan should I choose? If no, what options do i have?

Mary
Guest
Mary

Is it ok to eat Bran Buds & Pears?

Connie
Guest
Connie

Hi, I am 62 years old and have just reached 24 hours in my first fast cycle. I was wondering if I could use stevia in my coffee and tea?

Bernadette Bessette
Guest
Bernadette Bessette

Hi, I’ve been intermittent fasting for 60 days on the 18/6. I am type 2 diabetic. I’m finding my glucose in morning very high. I only have coffee , no sugar and don’t eat till noon. My sugar returns ro normal after I eat lunch which is keto. I’ve been researching this and I’m aware of the dawn effect. I even stopped drinking coffee ro se if that wad it. I’ve lost 25lb in these 60 days and I’m 63 y/o female.

Ronald
Guest
Ronald

Hi Im new with fasting, if I start with 16/8 fasting it will be good start point? 16 hours fastin, 8 hours 2 to 3 meals.

Thanks.

D. Pando
Guest
D. Pando

What’s up, Doc?

I am 6’7 – 200 lb 32 yo male wanting to get back in shape. My goal is to lose 35 lb and I gain muscle mass by the second. My question is – Is a 36h fasting regime suitable for me to achieve this goal? How can I switch back to a normal regime once I hit my goal? Should I just keep going? Thanks for putting this info out there!

Teresa Ryan
Guest
Teresa Ryan

How often would you do the 24-36 hour fast?

Stefanie
Guest
Stefanie

Hi Alex, curious how a pescetarian could follow this protocol? I eat dairy, eggs and fish but not fowl, pork or beef. Any suggestions would be much appreciated. TIA.

Haruni Lemanya
Guest
Haruni Lemanya

Hi Alex.
I am diabetic for couple of years can this fasting suit me?
Haruni

Molly
Guest
Molly

Dessert -not “Desert”

Tracy
Guest
Tracy

Im wondering if a multi vitamin is ok at any time

Liliana
Guest
Liliana

Hi!
I am doing the 7 day fasting, no food, can i have cream in my coffee? Half and half?
Thank you!
Liliana

TINA
Guest
TINA

Hi Alex,
I have 3 of JF’s eBooks. Thank you for making the plans so easy to print out. 🙂

Elizabeth
Guest
Elizabeth

Hi Alex,
What are the times to eat Breakfast, Lunch, and Dinner? And how many hours do I have to wait between meals? I tend to eat very late in the morning (about 11ish). So if 11 is Breakfast, how long do I wait until “lunch” and then “dinner”? I’m only on Page 50 of the book but would love to get into this routine asap using your helpful guide.

Carole Sanders
Guest
Carole Sanders

I am going to hoestly try your trustworthy advice, at 69 I’m told it’s not to late.
Thank You