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

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John Alexander

Posted by John Alexander

Note: Not a Medical Doctor or PhD. I'm a researcher and writer, with a focus on the subjects of health and longevity. My intent is to write about scientific research in an accessible, understandable way. If you believe something I've stated needs a reference, and I haven't done so, please let me know in the comments. Follow on: Twitter

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Emma Stone
Emma Stone
3 months ago

Hi if I do a 48 hour water fast do I eat the next or next 2 days and then fast the next 48 hours again

Marialicia
Marialicia
10 months ago

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?

joe
joe
Reply to  John Alexander
1 month ago

John according to Dr Fung the comment you made you will have “low energy” is incorrect…..I continue to is IF and no issue with entry levels….

Mary
Mary
1 year ago

Is it ok to eat Bran Buds & Pears?

Connie
Connie
1 year ago

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
Bernadette Bessette
1 year ago

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.

Bernadette Bessette
Bernadette Bessette
Reply to  John Alexander
1 year ago

Ty for responding. My after dinner glad is between 110 to 130.

Ronald
Ronald
1 year ago

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
D. Pando
1 year ago

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
Teresa Ryan
1 year ago

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

Stefanie
Stefanie
1 year ago

Hi John, 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
Haruni Lemanya
1 year ago

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

mizan
mizan
Reply to  John Alexander
1 year ago

Hi Doc,

I am 5ft8 and just 64kg. I am a type 2 diabetic, and been so for about 5 years. I am on Insulin now. I am having to Insulin (slow acting) once at night and (rapid acting) 3 times day.

I have been told that my pancreas are not functioning and not producing Insulin.

Will this program work for me?

Molly
Molly
1 year ago

Dessert -not “Desert”

Tracy
Tracy
2 years ago

Im wondering if a multi vitamin is ok at any time

Liliana
Liliana
2 years ago

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

TINA
TINA
2 years ago

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

Elizabeth
Elizabeth
2 years ago

Hi John,
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
Carole Sanders
2 years ago

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