{"id":1403,"date":"2021-11-22T08:19:17","date_gmt":"2021-11-22T08:19:17","guid":{"rendered":"https:\/\/dofastingblog.kinsta.cloud\/dr-jason-fungs-fasting-methods\/"},"modified":"2023-06-07T11:13:51","modified_gmt":"2023-06-07T11:13:51","slug":"jason-fung-fasting","status":"publish","type":"post","link":"https:\/\/dofasting.com\/blog\/jason-fung-fasting\/","title":{"rendered":"Dr. Jason Fung\u2019s Fasting Methods"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_46 counter-hierarchy ez-toc-counter ez-toc-transparent ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\">Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dofasting.com\/blog\/jason-fung-fasting\/#What_is_intermittent_fasting\" title=\"What is intermittent fasting?\">What is intermittent fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dofasting.com\/blog\/jason-fung-fasting\/#IF_Solution_for_Weight_Loss\" title=\"IF: Solution for Weight Loss?\">IF: Solution for Weight Loss?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dofasting.com\/blog\/jason-fung-fasting\/#Does_science_support_intermittent_fasting\" title=\"Does science support intermittent fasting?\">Does science support intermittent fasting?<\/a><\/li><\/ul><\/nav><\/div>\n\n<h2><span class=\"ez-toc-section\" id=\"What_is_intermittent_fasting\"><\/span>What is intermittent fasting?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>If you&#8217;ve heard of IF but have never fully understood its concept, it&#8217;s merely an eating pattern that cycles between periods of fasting and eating. There\u2019s plenty of flexibility when it comes to practicing IF.<\/p>\n<p>You are allowed to fast for as long or as short as you like. But obviously, for health reasons, longer fasts that last for more than a few days may require health supervision.<\/p>\n<p>Here\u2019s a short guide to some of the most popular eating patterns followed in IF: Short fasts (less than 24 hours)<\/p>\n<ul>\n<li><a href=\"https:\/\/dofasting.com\/types\/16-8-intermittent-fasting\/\">16:8<\/a> \u2013 You get in all your meals within 8 hours and fast for the remaining 16 hours. This pattern of IF is typically practiced daily, or almost daily.<\/li>\n<li><a href=\"https:\/\/dofasting.com\/types\/warrior-diet\/\">20:4<\/a> \u2013 You eat all your meals within 4 hours and fast for the remaining 20 hours. Those following this cycle tend to eat either one meal or two smaller meals during the feeding window.<\/li>\n<\/ul>\n<p>Long fasts (more than 24 hours)<\/p>\n<ul>\n<li><a href=\"https:\/\/dofasting.com\/blog\/24-hour-fast\/\">24-hour<\/a> \u2013 You can choose to fast from dinner to dinner, or from lunch to lunch. Basically, this method only allows you to eat once a day. Generally, this fasting pattern is incorporated two to three times a week.<\/li>\n<li><a href=\"https:\/\/dofasting.com\/blog\/5-2-intermittent-fasting-diet\/\">5:2<\/a> \u2013 You eat as per usual for five days and fast for two days. Don&#8217;t worry: you&#8217;ll not starve on your fasting days \u2013 you&#8217;re allowed to eat 500 calories each day.<\/li>\n<li><a href=\"https:\/\/dofasting.com\/types\/adf\/\">Alternate-day<\/a> \u2013 You practice fasting days where you are only allowed 500 calories daily, every alternate day.<\/li>\n<\/ul>\n\n    <div class=\"cta-shortcode__wrap\">\n        <section class=\"cta-shortcode blue\" >\n\n                            <h3>Take a <br \/>\r\n1-minute quiz<\/h3>\n                                        <h5>and discover how much weight you can lose with DoFasting!<\/h5>\n                                        <div class=\"actions two-buttons\">\n                                                                    <a class=\"btn blue\" href=\"https:\/\/new.dofasting.com\/simple?utm_source=google&utm_medium=organic&utm_campaign=blue_blog_post_cta_male\" target=\"_blank\">MALE<\/a>\n                                                                    <a class=\"btn pink\" href=\"https:\/\/new.dofasting.com\/simple?utm_source=google&utm_medium=organic&utm_campaign=blue_blog_post_cta_female\" target=\"_blank\">FEMALE<\/a>\n                                    <\/div>\n                        <img width=\"326\" height=\"446\" src=\"https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new.png\" class=\"cta-img wp-post-image\" alt=\"\" decoding=\"async\" srcset=\"https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new.png 326w, https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new-219x300.png 219w\" sizes=\"(max-width: 326px) 100vw, 326px\" \/>        <\/section>\n    <\/div>\n\n\n<h2><span class=\"ez-toc-section\" id=\"IF_Solution_for_Weight_Loss\"><\/span>IF: Solution for Weight Loss?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Part of the reason for IF\u2019s widespread acceptance in recent years can be attributed to Dr. Jason Fung\u2019s fasting book \u2013 The Obesity Code: Unlocking the Secrets of Weight Loss.<\/p>\n<p>As can be surmised from the title of his book, Dr. Jason Fung is sure that he\u2019s found the secret to sustainable weight loss: intermittent fasting. How come?<\/p>\n<p>Well, it\u2019s all because of a hormone \u2013 insulin. He believes that sustainable weight loss can only be achieved when insulin is lowered. Or in other words &#8211; when you\u2019re practicing IF.<\/p>\n<h3>It\u2019s all about insulin<\/h3>\n<p>Given that Dr. Jason Fung has based his entire argument on insulin, we think it\u2019s prime time for us to examine what this hormone really is, and the roles it plays in your body. So \u2013 what is insulin?<\/p>\n<p>Insulin is a hormone that enables your body to absorb the sugar in your blood, obtained from the carbohydrates in the food you eat, into your cells for energy. When you have more sugar in your body than it needs, insulin stores the excess amount in your liver and releases it when your blood sugar levels drop, or when you need more sugar.<\/p>\n<p>Insulin is, therefore, a hormone that helps balance out your blood sugar levels and ensures that it stays within a healthy range.<\/p>\n<h3>What is the basis of Jason Fung\u2019s fasting argument?<\/h3>\n<p>The entire basis behind Dr. Jason Fung\u2019s intermittent fasting idea is that the body exists only in two states \u2013 the fed (high insulin levels) and the fasted (low insulin levels) state. He argues that when insulin levels are high, we&#8217;re continually storing food energy, and therefore, fat in our liver and body parts.<\/p>\n<p>On the contrary, when insulin levels are low, he proposes that the body then switches to burning energy stores. Intermittent fasting, in his eyes, enables the body to use its stored energy when insulin levels are low.<\/p>\n<p>Ultimately, he proposes that if you follow a regular eating pattern, your body is continuously overwhelmed by high levels of insulin \u2013 it does not burn body fat. This has led to his argument that you\u2019ll lose weight when you lower your insulin levels (typically achieved through the fasting period during IF).<\/p>\n<h3>What does Jason Fung say about long term fasting (more than 36 hours)?<\/h3>\n<p>While he believes that longer fasting periods can lead to swifter results. But, Dr. Jason Fung advises caution when it comes to extending non-eating periods. He cautions that as you progressively go longer without food consumption, the risk of complications increases.<\/p>\n<p>Also, he discourages people from fasting for more than 14 days; such a long period of fasting can lead to refeeding syndrome \u2013 a dangerous shift in fluids and minerals that might occur when food is re-introduced after a long fast. Dr. Jason Fung instructs for anyone who feels unwell at any point in the diet to stop.<\/p>\n<p>Also, he mentions that those on medications should never try out long fasting periods without first clearing their intentions with their doctor. Obviously, expounding on his advice, you should never follow the methods of Jason Fung\u2019s fasting when ill.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Does_science_support_intermittent_fasting\"><\/span>Does science support intermittent fasting?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>When you think about it, Dr. Jason Fung\u2019s intermittent fasting argument sounds fair and reasonable. But \u2013 does current scientific literature support his view?<\/p>\n<p>Spoiler alert: the answer is yes. Scientific research also investigates other health benefits it has.<\/p>\n<h3>Enhances weight loss<\/h3>\n<p>Turns out, Dr. Jason Fung is right, time-restricted eating can help you lose and keep the weight off. This is extremely heartening to hear, given that many of those who try their hands at intermittent fasting do it to <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25540982\">lose weight<\/a>.<\/p>\n<p>If you\u2019ve been paying attention, you\u2019d know that intermittent fasting regulates the levels of insulin in your body; with lower amounts of the hormone in your body, the breakdown of your body fat is enhanced. Research supports this hypothesis: in fact, short-term fasting has been found to increase metabolic rates by <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/10837292\">as much as 14%<\/a>!<\/p>\n<p>As you know, the more calories you burn, the more weight you lose. Ultimately, current research supports Dr. Jason Fung\u2019s idea that intermittent fasting is an incredibly effective tool for weight and fat loss.<\/p>\n<h3>Lowers risk of type 2 diabetes<\/h3>\n<p>Type 2 diabetes \u2013 a chronic condition which features insulin resistance \u2013 has become increasingly common in recent decades.<\/p>\n<p>Now, what is insulin resistance? It&#8217;s a term given to a process when cells in the body don&#8217;t respond appropriately to insulin. As a result, glucose is more likely to build up in the blood, and this can eventually lead to overly-high blood sugar levels (type 2 diabetes). Thus, anything that minimizes insulin resistance can help lower blood sugar levels and circumvent type 2 diabetes.<\/p>\n<p>And this is where intermittent fasting comes in; the diet has managed to <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S193152441400200X\">demonstrate significant benefits for insulin resistance<\/a>, and lead to impressive reductions in blood glucose levels.<\/p>\n<p>Studies on humans have shown that intermittent fasting can<a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S193152441400200X\"> reduce fasting blood sugar by as much as 6%<\/a>. And that\u2019s not all; fasting insulin was also found to have been lowered by 20% to 31%!<\/p>\n<p>What the above research findings imply is that time-restricted eating can reduce insulin resistance and lower blood sugar levels \u2013 both being incredibly helpful in protecting people from developing type 2 diabetes.<\/p>\n<h3>Fights inflammation<\/h3>\n<p>The development of severe, chronic conditions \u2013 such as heart disease, cancer, and rheumatoid arthritis \u2013 can be <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3492709\/\">partly attributed to inflammation<\/a>. And of course, when you decrease the levels of inflammation present in your body, you can achieve better health.<\/p>\n<p>A <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23244540\">study<\/a> that involved 50 healthy adults found that the month-long practice of intermittent fasting significantly decreased levels of inflammatory markers in subjects. This effect was also <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/17374948\">replicated<\/a> when people fasted for 12 hours daily over one month.<\/p>\n<h3>Promotes cardiovascular health<\/h3>\n<p>Heart disease accounts for nearly one-third of deaths globally; it can, therefore, be considered the <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5408160\/\">leading cause of death<\/a>. If you\u2019ve always been worried that you\u2019d be part of that statistics, you might want to try out intermittent fasting.<\/p>\n<p>In fact, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/20300080\">a small study<\/a> found that just short eight weeks of alternate-day fasting can significantly reduce levels of &#8220;bad&#8221; LDL cholesterol and blood triglycerides.<\/p>\n<p>Also, another more extensive study that involved 4629 people found that fasting is associated with a lower risk of coronary disease, as well as a significantly lower risk of diabetes \u2013 a major risk factor for heart disease.<\/p>\n<h3>Induces autophagy<\/h3>\n<p>Wait \u2013 autophagy? What\u2019s that? Put simply, autophagy is the natural regeneration process that occurs at a cellular level in the body. It can help reduce the likelihood of contracting certain diseases, as well as prolonging lifespan.<\/p>\n<p>And this is where one of the most exciting applications of time-restricted eating reveals itself: the extension of a person\u2019s lifespan. Studies in rats have demonstrated that intermittent fasting can help them live longer.<\/p>\n<p>How much longer, you ask? In one study, rats that fasted on alternate days lived <a href=\"http:\/\/www.karger.com\/Article\/Abstract\/212538\">83% longer<\/a> than rats who didn&#8217;t fast. Read that again: 83%! We can finally understand why intermittent fasting has grown its roots amongst the anti-aging crowd.<\/p>\n\n    <div class=\"cta-shortcode__wrap\">\n        <section class=\"cta-shortcode blue\" >\n\n                            <h3>Take a <br \/>\r\n1-minute quiz<\/h3>\n                                        <h5>and discover how much weight you can lose with DoFasting!<\/h5>\n                                        <div class=\"actions two-buttons\">\n                                                                    <a class=\"btn blue\" href=\"https:\/\/new.dofasting.com\/simple?utm_source=google&utm_medium=organic&utm_campaign=blue_blog_post_cta_male\" target=\"_blank\">MALE<\/a>\n                                                                    <a class=\"btn pink\" href=\"https:\/\/new.dofasting.com\/simple?utm_source=google&utm_medium=organic&utm_campaign=blue_blog_post_cta_female\" target=\"_blank\">FEMALE<\/a>\n                                    <\/div>\n                        <img width=\"326\" height=\"446\" src=\"https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new.png\" class=\"cta-img wp-post-image\" alt=\"\" decoding=\"async\" srcset=\"https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new.png 326w, https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new-219x300.png 219w\" sizes=\"(max-width: 326px) 100vw, 326px\" \/>        <\/section>\n    <\/div>\n\n\n<h2>Bottom Line<\/h2>\n<p>The current scientific literature supports Dr. Jason Fung\u2019s hypothesis that sustained weight loss can be achieved through the mechanism of lowered insulin levels. And undoubtedly, it seems that intermittent fasting is the surest way to achieve this effect.<\/p>\n<p>Furthermore, we find it heartening to see that fasting is also associated with a wide array of health benefits in addition to weight loss \u2013 blood sugar control, heart health, and possible lifespan extension.<\/p>\n<p>Ultimately, intermittent fasting is a powerful tool you can use to stimulate your weight loss and improve your health. To take inspiration from the title of Dr. Jason Fung\u2019s fasting book: we can safely say that he seems like he\u2019s managed to unlock the secret to obesity.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>What is intermittent fasting? If you&#8217;ve heard of IF but have never fully understood its concept, it&#8217;s merely an eating pattern that cycles between periods of fasting and eating. There\u2019s plenty of flexibility when it comes to practicing IF. You are allowed to fast for as long or as short as you like. But obviously, [&hellip;]<\/p>\n","protected":false},"author":16,"featured_media":4173,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[32,99],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.13 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Dr. Jason Fung\u2019s Fasting Methods | DoFasting<\/title>\n<meta name=\"description\" content=\"Dr. Jason Fung makes a strong case for intermittent fasting in his book. Read the article to find out what the expert in the field has to say.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/dofasting.com\/blog\/wp-json\/wp\/v2\/posts\/1403\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Dr. Jason Fung\u2019s Fasting Methods | DoFasting\" \/>\n<meta property=\"og:description\" content=\"Dr. Jason Fung makes a strong case for intermittent fasting in his book. 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