Unlock Dr. Jason Fung’s Secrets: What to Eat, What to Avoid + Sample 7-Day Diet Plan Inside
If you’ve ever wondered how to reset your eating habits and feel your best, Dr. Jason Fung’s approach offers a clear path. His guidance on what to eat and what to avoid cuts through the confusion of trendy diets and complicated rules.
You’ll discover how simple food choices can make a big difference in your health and energy. Whether you’re looking to lose weight or just want to eat smarter, a practical 7-day diet plan inspired by Dr. Fung can help you get started with confidence.
Understanding Jason Fung’s Dietary Principles
Dr. Jason Fung’s eating guidelines focus on hormonal balance, natural foods, and meal timing. You find these core beliefs shape every aspect of his recommended strategies.
- Prioritizing Natural, Unprocessed Foods
Fung's plan prioritizes whole foods like eggs, leafy greens, fish, and avocados. Processed options—such as packaged snacks, sugary cereals, and sweetened beverages—don’t meet these criteria.
- Emphasizing Low-Carbohydrate Choices
Fung’s research often highlights how refined carbs, such as white bread and pasta, spike insulin more than proteins or fats like steak and butter. Complex carbs from sources like non-starchy vegetables and seeds fit his protocols in controlled amounts.
- Supporting Intermittent Fasting Windows
Fung incorporates fasting routines where you alternate eating and fasting periods, for example 16:8 or 24-hour intervals. This approach looks to minimize constant insulin stimulation and support fat metabolism.
- Minimizing Sugar and Artificial Sweeteners
His methodology restricts refined sugar found in desserts, sodas, and processed sauces, as well as artificial sweeteners like aspartame and sucralose, since they may impact cravings and overall metabolic health.
- Encouraging Healthy Fats and Satiating Proteins
He encourages dietary fats like olive oil, nuts, and fatty fish, in combination with protein from poultry, eggs, beef, and legumes, to help you feel full and maintain muscle mass.
| Principle | Examples | Objective |
|---|---|---|
| Whole unprocessed foods | Spinach, eggs, salmon | Stabilize blood sugar |
| Low carbohydrate intake | Zucchini, almonds, lean meats | Lower insulin response |
| Regular fasting periods | 18:6 fasting, one meal a day (OMAD) | Promote fat oxidation |
| Sugar/artificial sweetener avoidance | Eliminate candy, soda, diet drinks | Reduce cravings, improve metabolism |
| Healthy fats, protein prioritization | Olive oil, avocado, chicken breast | Enhance satiety, protect lean tissue |
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What to Eat on the Jason Fung Diet
Jason Fung's diet centers around whole foods that stabilize insulin and support fat loss. You prioritize nutrient-rich, minimally processed options for each meal.
Recommended Foods
You eat a variety of whole, unprocessed foods on the Jason Fung diet:
- Proteins: Choose pasture-raised eggs, wild-caught fish, grass-fed beef, and skinless poultry, as they deliver complete amino acids and support muscle retention (National Institutes of Health, 2022).
- Fats: Include avocados, extra virgin olive oil, coconut oil, grass-fed butter, and nuts like macadamias, all of which supply essential fatty acids for hormonal balance.
- Low-Carb Vegetables: Load up on non-starchy types like leafy greens (spinach, kale), zucchini, cabbage, and broccoli, since they keep carbs low and provide fiber for satiety.
- Fermented Foods: Incorporate kimchi, sauerkraut, or unsweetened Greek yogurt to nourish your gut microbiome.
- Herbs and Spices: Use choices like turmeric, garlic, and rosemary for flavor and enhanced antioxidant support.
Foods to Enjoy in Moderation
You moderate these foods on the Jason Fung diet for best results:
- Fruits: Use berries, cherries, and apples sparingly, since higher fruit sugar content can impede weight loss when overconsumed.
- Dairy: Limit hard cheeses or full-fat milk, as dairy may boost insulin for certain individuals.
- Seeds and Legumes: Include options like lentils and chia seeds, but control serving sizes due to higher carbohydrate levels.
- Root Vegetables: Prefer carrots or beets in limited amounts, as their starch can quickly add up.
- Dark Chocolate: Choose varieties with over 70% cocoa and treat as an occasional dessert.
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What to Avoid on the Jason Fung Diet
Following the Jason Fung diet involves removing specific foods that disrupt insulin balance or contribute to weight gain. Eliminate ultra-processed items and closely check labels for hidden sugars and additives.
Foods to Eliminate
Cutting certain items helps stabilize your metabolism and align with Dr. Fung’s guidance. Exclude these foods from your regular meals:
- Refined carbohydrates
Bread, pasta, white rice, and breakfast cereals rapidly increase insulin, slowing fat loss.
- Added sugars
Sodas, pastries, candy, and fruit-flavored yogurts drive cravings, causing frequent energy crashes.
- Processed snacks
Potato chips, crackers, and protein bars contain additives and excessive carbohydrates that sabotage metabolic health.
- Sweetened beverages
Fruit juice, sports drinks, and bottled teas provide high amounts of sugar without essential nutrients.
- Vegetable oils
Soybean, canola, and corn oils promote inflammation and disrupt hormone signaling.
Hidden Ingredients to Watch Out For
Scan product labels even on foods marketed as “healthy.” Detect problematic additives with these strategies:
- Check for alternative sweeteners
Sucralose, aspartame, and acesulfame potassium often replace sugar in “sugar-free” products yet still spike your insulin response.
- Identify hidden starches
Maltodextrin, modified food starch, and dextrose appear in packaged sauces, soups, and dressings.
- Spot preservatives and emulsifiers
Ingredients like carrageenan, mono- and diglycerides, and sodium benzoate can irritate the gut or contribute to metabolic resistance.
- Watch for “natural flavors”
Many processed foods use this ambiguous term for compounds that provoke sugar cravings or alter your hunger cues.
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Sample 7-Day Diet Plan
This sample 7-day plan uses Dr. Jason Fung's core diet concepts, including intermittent fasting, low-carb eating, and whole food meals. Cycle varied proteins, vegetables, and healthy fats to help you stay full, energized, and on track.
Daily Meal Breakdown
| Day | Meal 1 | Meal 2 | Meal 3 | Fasting Interval |
|---|---|---|---|---|
| 1 | Black coffee, scrambled eggs | Spinach salad, grilled chicken | Salmon, broccoli | 16:8 (8hr eating) |
| 2 | Herbal tea, hard-boiled eggs | Zucchini noodles, ground turkey | Beef stir-fry | 16:8 (8hr eating) |
| 3 | Water, avocado, egg bowl | Greek yogurt (unsweetened), walnuts | Baked cod, asparagus | 18:6 (6hr eating) |
| 4 | Black coffee, cottage cheese | Tuna salad, mixed greens | Roast chicken, kale | 18:6 (6hr eating) |
| 5 | Green tea, boiled eggs | Eggplant, ground beef casserole | Shrimp, cauliflower | 20:4 (4hr eating) |
| 6 | Bone broth, avocado | Sardines, arugula salad | Pork chops, cabbage | 20:4 (4hr eating) |
| 7 | Water, chia pudding (unsweetened) | Grilled salmon, spinach | Zucchini, chicken | 24hr fast/OMAD |
- Rotate leafy greens, cruciferous vegetables, and fermented foods (e.g., kimchi) daily to diversify nutrients
- Pair healthy fats, such as olive oil, avocado, or ghee, with every meal to support satiety
- Use fasting intervals (16:8, 18:6, 20:4, OMAD) based on experience and comfort level
Tips for Success Throughout the Week
- Plan each meal in advance to avoid impulse eating or processed food choices
- Stay hydrated by drinking water, herbal teas, or mineral-rich broths throughout the fasting window
- Track your hunger and energy levels, not just the clock, to fine-tune your fasting periods
- Use herbs, spices, and natural seasonings (like garlic and turmeric) to boost flavor without sugar or additives
- Include fermented foods, such as sauerkraut or kimchi, several times weekly for gut support
- Prepare proteins (e.g., chicken, fish, beef) in bulk to simplify lunches and dinners
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Common Mistakes to Avoid
Skipping meals inconsistently
Skipping meals disrupts Jason Fung's structured fasting approach if done inconsistently. Stick to scheduled fasting windows to promote stable insulin levels and predictable energy patterns.
Choosing processed “low-carb” foods
Choosing packaged “low-carb” or “keto” products introduces additives, artificial sweeteners, and inflammatory oils that disrupt hormonal balance. Prioritize real, minimally processed foods like whole eggs or salmon.
Overeating on non-fasting days
Overeating on non-fasting days impedes fat adaptation even with intermittent fasting. Maintain portion control, especially with calorie-dense options like nuts or cheese, for optimal metabolic flexibility.
Neglecting hydration and electrolytes
Neglecting water or electrolytes during fasting accelerates fatigue and cramping. Drink water, herbal tea, and add mineral-rich salt to maintain hydration and support muscle and nerve function.
Consuming sugary beverages
Consuming juices, sodas, or sweetened teas interrupts fasting states and spikes insulin even in small amounts. Choose unsweetened drinks or plain sparkling water instead.
Not tracking hunger signals
Ignoring genuine hunger or fullness cues leads to unnecessary eating or undernourishment. Track your body’s signals by monitoring energy, mood, and sleep.
Failing to plan meals
Failing to plan increases the chance of reaching for quick, unhealthy foods. Prepare menus for your week, batch-cook proteins, and pre-chop vegetables to streamline adherence.
Missing out on micronutrients
Missing diverse vegetables, seeds, and fermentable fibers causes micronutrient gaps. Rotate greens, nuts, and probiotic foods for stable gut health and immunity.
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Key Takeaways
- Dr. Jason Fung’s diet emphasizes whole, unprocessed foods, low in refined carbohydrates and added sugars, to stabilize insulin and support fat loss.
- Intermittent fasting is a core component, with structured eating windows (like 16:8 or OMAD) to optimize metabolic health and fat burning.
- Healthy fats (such as olive oil and avocados) and quality proteins (like fish and eggs) are prioritized for satiety and muscle maintenance.
- Processed foods, sugary beverages, artificial sweeteners, and inflammatory oils should be avoided to maintain hormonal balance.
- Planning meals ahead, staying hydrated, and rotating a variety of vegetables and fermented foods boost long-term adherence and nutrient intake.
- Common pitfalls include inconsistency with fasting, overreliance on packaged “low-carb” products, and neglecting hydration or electrolyte balance.
Conclusion
Following Dr. Jason Fung’s diet principles can help you take control of your health and energy levels with straightforward food choices. By focusing on natural foods and mindful meal timing, you’ll set yourself up for lasting results.
Remember to listen to your body, stay consistent, and enjoy the process. Making small changes now can lead to big improvements over time. You’ve got the tools and knowledge to start your journey toward better health today.
Frequently Asked Questions
What is Dr. Jason Fung’s diet approach?
Dr. Jason Fung’s diet focuses on eating natural, whole foods while avoiding processed and sugary items. It emphasizes low-carb choices, healthy fats, and proteins, along with meal timing strategies like intermittent fasting to help balance hormones, reduce cravings, and support weight management.
How does intermittent fasting fit into Dr. Fung’s plan?
Intermittent fasting is a key part of Dr. Fung’s approach. Common routines include fasting for 16 hours and eating within an 8-hour window (16:8), or occasional 24-hour fasts. This helps minimize insulin spikes, promotes fat metabolism, and supports long-term health.
What foods are recommended on the Jason Fung diet?
Recommended foods include eggs, leafy greens, cruciferous vegetables, wild-caught fish, avocados, healthy fats (like olive oil), and meats. Fermented foods and moderate portions of certain fruits and dairy can be included. Dark chocolate is allowed in moderation.
Which foods should be avoided?
Avoid refined carbohydrates, added sugars, ultra-processed foods, sweetened drinks, and artificial sweeteners. These items can spike insulin, cause cravings, and disrupt overall metabolic health.
Can I eat fruit or dairy on this plan?
Yes, but intake should be moderate. Choose lower-sugar fruits (like berries) and consume dairy in small amounts, focusing on full-fat, unprocessed options when possible.
How do I start with a 7-day Jason Fung diet plan?
Begin by following the provided sample 7-day plan: focus on whole meals, practice intermittent fasting, rotate vegetables, and plan your meals in advance. Stay hydrated and track how different foods make you feel.
What are common mistakes to avoid?
Common mistakes include skipping meals inconsistently, eating processed “low-carb” foods, overeating during eating windows, ignoring hydration and electrolytes, drinking sweetened beverages, and failing to track hunger or plan meals.
How do I ensure I get enough nutrients?
Prioritize a variety of vegetables, proteins, and healthy fats. Diversify your diet with cruciferous and leafy greens, include fermented foods for gut health, and consider a multivitamin if needed after consulting with your healthcare provider.
Is the Jason Fung diet suitable for everyone?
The diet can benefit many people, but those with certain medical conditions or taking medications should consult their healthcare provider before making major dietary changes, especially regarding fasting routines.
