Obesity Code Meal Plan – Printable PDF

I think it’s fair to say that high intensity exercise whilst fasted is difficult. Both because you might come into it with low energy, and because after you’ll likely feel a lot more hungry than you would be otherwise.

In terms of options, you can reduce consumption of glucose containing foods, and eat within a shorter eating window. Both should lower your glucose level, which will in turn lower your insulin. Also worth thinking about whether your sleep quality and duration is optimal, and if it’s not, take steps to improve it.

Bran buds contain sugar as the second ingredient, so you’d ideally want to minimize consumption, or even better – replace with a sugar free option. Pears, as in the fruit? Fruit is ok in moderation – too much and you’re just consuming excess sugar.

Hey. Congrats on your first 24 hour fasting cycle.

Generally speaking pure stevia will be the “lesser of evils” compared to sugar or artificial sweeteners.

That said, it’s worth being aware of research showing sweeteners can increase insulin response (study link) and affect the gut biome (study link).

Hi Bernadette, congrats on the weight loss. How does your evening blood glucose level (2+ hours after your last meal) compare to your blood glucose level the next morning?

Hi Ronald, yes, intermittent fasting is a good strategy for general health. It doesn’t even need to be as extreme as 16/8 to see benefits. For many people, even 14/10 would be an improvement.

Hi, FYI I’m not a doctor. In regards to switching back to a normal regime, you could look at intermittent fasting – something in the region 16/8 or 14/10.

I think it really comes down to experimentation for the individual. Based on your own biology, lifestyle and goals.

What works for me (relatively young, low bodyfat %, active lifestyle), may not work for someone else. We also all react very differently to fasting, so that should be taken into account too.

Hi Stefanie. Yeah, absolutely pescatarians could follow this plan. Substituting out the meat for fish or eggs shouldn’t be an issue.

Hi Haruni. Certainly diabetes can complicate dietary interventions such as fasting. For example, if it’s type 1 diabetes (or type 2 and you take insulin), then you may need to adjust your insulin dosage when fasting. You can imagine that if you’re not consuming food, you don’t need the normal insulin load to clear the glucose from the blood (because you haven’t consumed anything to cause a glucose spike). If you took insulin in that scenario it could make you hypoglycemic, which is dangerous. If it’s type 2 diabetes (and you’re not taking insulin), then that makes things a bit… Read more »

Thanks Molly, good spot! I’ll change that when I get a moment.

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.

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.

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

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.