The weight loss solution from Dr. Jason Fung’s book The Obesity Code in 5 easy steps. The first step is the reduce added sugars. Be careful of hidden sugars in processed foods and sauces. The second step is to reduce refined carbohydrates. These processed foods are easy to overeat. The third step is to eat moderate protein and don’t fear dietary fat. The fourth step is to eat natural, unprocessed foods. These contain natural satiety signals that tell us when to stop eating. The fifth step in this weight loss solution is the do intermittent fasting. Check out my blog at
More Information:
BOOKS:
The Obesity Code – Reviewing underlying physiology of weight loss and how low carb diets and fasting can help.
The Diabetes Code – Reviewing how type 2 diabetes is a reversible disease and dietary strategies.
The Cancer Code – Scientific exploration of how cancer develops –
Amazon:
USA –
Canada –
**Fasting Aids**
Pique Fasting Tea (recommended)
Fasting Community and Coaching:
YouTube Medical Lectures (for specialist physicians):
1. The Roots of the Obesity Epidemic –
2. Therapeutic Fasting – The Two Compartment Problem:
3. Does Calorie Counting work?
4. Two Big Lies of Type 2 Diabetes –
5. Reversing Type 2 Diabetes Naturally –
6. Insulin Toxicity –
7. Saturated Fat – Friend or Foe?
8. Diet and Disease –
9. Dangers of Fructose –
10. Insulin Resistance –
11. Role of Hormones in Weight Loss –
12. The Obesity Code Lecture 1 –
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Timestamps:
0:00 Introduction
0:20 5 Step Weight Loss Solution
0:51 Step 1 Reduce Added Sugars
5:22 Step 2 Reduce Refined Grains
6:56 Step 3 Moderate Protein, Don’t Fear Natural Fat
9:35 Step 4 Eat Natural Unprocessed Foods
10:49 Step 5 Intermittent Fasting
To learn more about "How fasting Works for Weight Loss" see https://youtu.be/DzFpMpi58mY
I did all that and still weigh the same after 9 mos. I did Carnivore. No weight loss. I ate once a day, nothing lost. If I don't watch my calories I gain. I have to stay under 900 to lose. FACTS. I have hypothyroidism and I'm 61. When I say I tried EVERYTHING I mean it. Scale goes up a pound down a pound. I want to get it all removed surgically. Tired of this struggle. You won't answer me because you don't have an answer either.
I admire Dr Fung ! So grateful to see him winning the battle against western food industry ! Thank you for your common sense , humility and your drive to improve the human conditions , dear Doctor <3
Somehow I find it difficult to listen because he sounds out of breath. Interesting information tho thank you
Refined olive oil is by no means healthy. It's highly processed and is the most calorie dense liquid you can consume.
The fact that Dr Fung advocates avoiding liquid sugars yet promotes liquid fat is completely void of logic and sense.
Olive oil contains no nutritional value and nothing like it is found is nature.
"But the Mediterranean diet!!"
Yeah, the Mediterranean diet is high in high fibre whole plant foods, that's why it has been shown to promote health, not because of the olive oil.
It's a big fat myth that olive oil is healthy, it's not. Find me a study that isn't funded by interested corporations that says otherwise.
https://youtu.be/A4WD8Bm7s_I?si=CFGgQBLdHx9HbBxh
If you like olive oil eat olives!
I learned that one has to eat breakfast within 2 hours waking up in the morning. It is good for the heart. And i find this is true. I feel better after i eat healthy breakfast.
Second question is : if one do not eat after 12 hours fast from sleeping at night, his or her blood sugar goes down and he might pass out. So fasting is dangerous for diabetic. Right or wrong? Thank you.
He lies at every turn. Calorie free sweeteners vs eating real sugar is a great way to reduce caloric intake. If you have a choice between a zero calorie fake sugar sweetened drink vs a a full on sugar sweetened drink, pick the zero calorie option every time.
American doctors and our food industry want our money. Big pharmacy relies on these partners to keep you fat and broke walmartians.
00:56 🍬 Added sugars, different from natural sugars, are hidden in various foods under different names like sucrose, glucose, fructose, and more, contributing to excessive sugar consumption.
03:29 💧 Beverages like sodas, fruit juices, iced teas, and even seemingly healthy smoothies often contain hidden sugars, so opt for water or unsweetened beverages.
04:10 🍹 Artificial sweeteners might not aid weight loss as expected; they could trigger cravings, increase insulin levels, and stimulate hunger, similar to regular sweeteners.
05:32 🌾 Refined grains, such as white flour, white potatoes, and white rice, cause quick spikes in blood glucose levels, potentially leading to increased hunger and cravings.
07:09 🥩 Adequate protein intake aids in feeling full; prioritize foods high in protein to boost satiety and assist in weight loss.
08:45 🥑 Natural, unprocessed foods like vegetables, meat, nuts, and seafood offer better satiety signals, helping control overeating compared to heavily processed foods.
10:49 ⏰ Balancing feeding and fasting is crucial; allowing adequate fasting periods enables the body to utilize stored calories, aiding in weight loss.
This was great.
I've lIstened to him for 2yrs and lost 52lbs
Thanks so much
Sneakiest word is dextrose! Lunch meats!!! Only one I found without any sugar is roast beef.
Definitely cutting out refined and added sugars is the KEY to weight loss. I have always been active but struggled with weight, mostly due to eating a lot of refined sugar while trying to counting calories. It has never worked for long. When I cut that out, weight loss was easy and consistent. Also, your appetite diminishes a lot. Try it!
According to u guys everything has bad effect .please tell me what to eat .
learn a lot, Thank you very much Dr
I am trying to drink water but I find I only drink lots of water when there is Mio in there. Mio is 0cals and 0 sugar. Is that still ok to put in my water or do I need to “grow up” and just learn to like plain filtered water
Thanks a lot Dr. J. Fung. You are the best of all Doctors.Thanks Loving God. 🤟💖👍
On another video you said protein does nothing for the body.
“You don’t see a package of granola bars growing on a tree.” 😂, he’s the best!
What would be considered moderate protein? As comments are made that you should at least eat 1g protein x ideal body weight in pounds or in our case 2g protein per kg.
Thank you. Your approach resonates as 1) very reasonable and logical, and 2) really achievable without the stress of having to overthink every step of dieting in order to get rid of weight/ body fat. Once we integrate the idea of foods that are actually really sabotaging our health and weight, I think we can start to have a much smoother sailing on our journey to good health and weight. Really, thanks a lot for your work 🥇
I drink a lot of sweet coffee but that's right before I go to the gym because I work it off I need the energy I need that boost or I will be very sluggish so I need really really sweet coffee mixed with expresso and a lot of sweet creamer
THANK YOU !!!!!
Protect this man at all cost!!!!
Thank you very much Doc and God bless you abundantly 🙏
🙌
Just doing 14 to 22 hr fasts for 1.5 months I've lost 30lbs 🎉. I am 40 and will now fast at least 5 to 7 days a week for life now. So many benefits why would you stop! Thank you so much for all your content online Dr Fung. 😊
I fell off the wagon but I did this a couple years on the advice from several YouTube videos but mostly Dr. Fung. I felt so in control. My longest fast was 3 days. I felt like a million dollars! Mostly I ate two meals a day. At noon and 6pm. Healthy foods. You can't eat junk food and expect to not eat again for 18 hours. Go for it! Do it! (I must be trying to encourage myself. Here I go again!)
Thanks
Meat isn't the only source of protein. Some plant foods a very high in protein and then you don't consume the Saturated & Trans fats plus all of the cholesterol associated with animal products. Plus, the animals will appreciate not being murdered. 😉
I wish someone would make a video on the FOODS to eat because a lot of stuff has sugar
I love how he hates muffins so much.. love you dr fung 🔥
Finding a Doctor that actually cares about helping people to have a healthier life on You tube giving you all the info that you need without selling you anything makes him a Messiah ❤ Thank you 🙏
1. Reduce added sugars
2. Reduce refined grains
3. Eat moderate protein
4. Eat natural, unprocessed food
5. Balance feeding and fasting
Difficult 😢 difficult
I disagree with you wholeheartedly concerning artificial sweeteners. It has no effect on blood glucose levels.
It took me almost an hour to eat an 84g of grilled chicken breast n was tired just eating it. However, I need my protein since I am a heavy weight lifter n need to eat protein for muscle. Any idea on how to get my protein in n much faster
You guys 7 days of water fasting just get me where I want to be since 06.2023 just 7 days 🙌🥹
5 more to go…
How do you deal with it , the hunger. ?
I lose 6kg in month by 20-4 fasting along with 5,000 step morning and 5,000 step in evening.
I made my goal weight today! Thank you so much! And slowly but surely my blood sugar is going down.
I started eating like this and intermittent fasting 16/8 about 6 weeks ago. Within three weeks, I lowered by blood sugars from 287 to 129, and my triglycerides from 1023 to 452, and I dropped 10 lbs from 232 to 222.
Since then, I have started working out 3 days a week – but my weight is hovering. My goal was to lower my triglycerides and blood sugars, but losing weight was a nice perk… so I'm pretty bummed that I'm not losing any more. 😢
in other words, don't eat anything that gives you pleasure, just eat plain food for calories so you can work.