The Obesity Code
Dr. Jason Fung is a Canadian kidney specialist and expert on intermittent fasting and low-carb diets, especially for treating people with type 2 diabetes. His book, Obesity Code, provide evidence-based advice for losing weight and managing your blood sugar by focusing on two main techniques: intermittent fasting & a low carb diet.
Fasting is when you restrict your intake of food and drink for a period of time. It’s a common part of some religious beliefs, but even if you’re not religious, you’ve probably practiced it at least a few times in your life without really thinking about it. For instance, your healthcare provider has likely told you to fast before having a medical procedure or blood test. Intermittent fasting can help promote your sensitivity to insulin by helping you restrict calories. While fasting, you don’t eat any food, but you can drink unlimited amounts of fluids with no added sugar, such as water, coffee, tea, and bone broth. The exact length of time that you fast for depends on your preferences and needs but can be anywhere from 16 hours to a few days.
Fasting has been shown to provide health benefits and improve markers of health in your body, such as:
- blood pressure
- Insulin sensitivity
- Cholesterol levels
- Body fat
Low carb diets help with weight loss by reducing levels of insulin. Insulin lowers your blood sugar, but it can also cause your body to store more fat. Studies have shown low-carb diets to work better than other dietary methods in producing rapid weight loss for the first 6–12 months. During your eating (feasting) periods, you’re encouraged to consume foods low in sugar and refined carbohydrates. This lowers your blood sugar and the amount of insulin that your pancreas releases. Snacking is discouraged.
The pros of choosing a low-carb diet with intermittent fasting are that it’s a noninvasive option, is low cost, and you can customize a fasting schedule that meets your needs. However, like most diets, the Obesity Code diet can be challenging to maintain long term and it may not be appropriate for everybody. As mentioned above, there are also no set meal plans for your feast times, which can be difficult if you want to be told precisely what to eat and when. Our nutritionist can help you modify this diet as needed based on your medical history, underlying conditions, allergies and preferences.