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, and your body will have an opportunity to burn more of its own fat stores.

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

Alex

Posted by Alex

Hi, I’m Alex, a writer with a broad interest in nutrition, hormones, cancer prevention and gerontology (study of ageing). I write this blog to answer questions I myself have had at one stage or another. With the hope that others find it useful.

9 Comments

  1. Im wondering if a multi vitamin is ok at any time

    Reply

    1. Alex

      Hi Tracy.

      Yes, you can take a multivitamin at any time. Personally, I prefer to avoid taking multivitamins on an empty stomach, as it doesn’t feel so good (for me). I generally only take them with meals. So in practice that means I don’t take multivitamins whilst fasting – but that’s just a personal preference.

      Reply

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

    Reply

    1. Alex

      Hi Liliana. Of course, ideally you avoid coffee + cream whilst doing your fast. But, if that’s not an option, then yeah – absolutely, go for it with the coffee + cream. You will still attain many of the sought after benefits.

      The fact that the FMD diet works, where participants consume calories for 5 days, suggests that going zero calories is not absolutely necessary.

      Reply

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

    Reply

    1. Alex

      Hi Tina, thanks for the message. Glad you found it helpful!

      Reply

  4. 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.

    Reply

    1. Alex

      Hi Elizabeth, thanks for your message.

      With regards to meal timings, I believe they can be flexible. The core thing to focus on is the fasting length, and making sure that from your last bite in the evening, to the next bite 24-36 hours later, you are fasting.

      Other than that, it won’t make a huge difference if you have your meals at 9am, 1pm & 7pm… or indeed you squeeze 3 meals into the space of just a couple of hours. As long as your fasting period is upheld.

      Reply

  5. Carole Sanders August 8, 2018 at 2:41 pm

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

    Reply

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