Dr. Jason Fung
Intermittent Fasting Diet Hacks (Top 6) | Jason Fung
Hacks are quick tricks to make a fasting diet easier, and I present my top 6 hacks as well as my #1 Rule for Fasting. Always be safe while fasting. There is always another day to fast, so if you are not feeling like it's quite right, then you should stop fasting and get some help. Hacks can make fasting diets a lot more successful and let you lose weight. Check out my blog at https://medium.com/@drjasonfung
More Information:
BOOKS:
The Obesity Code – Reviewing underlying physiology of weight loss and how low carb diets and fasting can help. https://www.amazon.com/dp/1771641258?ref=exp_jasonfung_dp_vv_d
The Diabetes Code – Reviewing how type 2 diabetes is a reversible disease and dietary strategies. https://www.amazon.com/dp/B0795BLS8D?ref=exp_jasonfung_dp_vv_d
The Cancer Code – Scientific exploration of how cancer develops – https://www.amazon.com/dp/0062894005?ref=exp_jasonfung_dp_vv_d
Amazon:
USA – https://www.amazon.com/shop/jasonfung
Canada – https://www.amazon.ca/shop/jasonfung
**Fasting Aids**
Pique Fasting Tea (recommended)
https://www.piquetea.com/drjasonfung
Fasting Community and Coaching:
https://www.thefastingmethod.com/
YouTube Medical Lectures (for specialist physicians):
1. The Roots of the Obesity Epidemic – https://youtu.be/q8BGYhreaco
2. Therapeutic Fasting – The Two Compartment Problem: https://youtu.be/ETkwZIi3R7w
3. Does Calorie Counting work? https://youtu.be/5F5o0a4p_3U
4. Two Big Lies of Type 2 Diabetes – https://youtu.be/FcLoaVNQ3rc
5. Reversing Type 2 Diabetes Naturally – https://youtu.be/mAwgdX5VxGc
6. Insulin Toxicity – https://youtu.be/4oZ4UqtbB_g
7. Saturated Fat – Friend or Foe? https://youtu.be/QetsIU-3k7Y
8. Diet and Disease – https://youtu.be/2yoOx_7MLn0
9. Dangers of Fructose – https://youtu.be/pG89j432w-Y
10. Insulin Resistance – https://youtu.be/dimP7IdM2Og
11. Role of Hormones in Weight Loss – https://youtu.be/ZbnshVO4PRM
12. The Obesity Code Lecture 1 – https://youtu.be/YpllomiDMX0
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today I'm going to give you my top eight hacks for intermittent fasting and stick around to the end I'm going to share Fred's story and how he used intermittent fasting and his regimen that he used to lose 170 lbs and reverses type two [Music] diabetes just remember whatever you do when you're fasting always be safe that's my number one rule for fasting you have to learn what to expect when fasting and you can check out my other video but if you're not feeling well and it's something that you can't figure out then stop and find out get some help talk to a doctor so for example if you feel hungry that's completely to be expected even sometimes a bit of headache a bit of GI upset or diarrhea that can be normal other people had the same issue but if you're feeling very weak if you can't get out of bed if you're having severe pains well that's not normal and you shouldn't try to push through because that's how you get uh really into trouble you always have to be safe when fasting because there's always going to be another time you can stop now and figure out what's going on and then do it tomorrow or the next day you don't have to jump right into a long fast you can build yourself up slowly so there's always ways that you can do it in a safer manner but always be safe talk to your doctor try and find out more information that's the number one rule Bar None this is especially true if you're doing longer fast than you're used to fasting is like a double-edged sword it has incredible powers to make you better to make you lose weight to control your blood sugars and all those other benefits like autophagy and so on but on the other hand it has a lot of power to hurt just like a knife you wouldn't say we should never use knives because it can cut because it can also heal if you use it like a scalpel fasting can be very powerful for good can also be very powerful in terms of problems so you have to make sure that you know what you're doing you're getting the proper medical help you're talking to your doctor if you're taking medications then you should always talk to your doctor to make sure that it's safe to do the fasting hacks are tips or shortcuts that you can use to make fasting easier or more effective and I'm going to give you my top six hacks that we've used at the fasting method.com here's number one try using natural appetite suppressants during a fast you know that you're going to get hungry during fasting so you have to be prepared for for how to deal with it what we found is that using something like a pinch of salt to water is really effective to suppress those hunger pangs you can also use something such as pickle juice which is sugarfree instead it has also very much the same effect or mix a little apple cider vinegar in water green tea and mint tea and other herbal teas often do the trick by the time you finish them often the hunger starts to subside and then you can get on with the fasting hack number two try gentle movement when you're fasting try scheduling a period of time when you would normally eat say lunchtime and do some gentle movement such as a walk or for indoors what's really good is a rebounder you can just jump up and down and do that for 15 or 20 minutes or go for a walk as you start to move move or when you're using your rebounder you're starting to jump up and down the hunger is naturally going to go away because the blood is going to go into the muscles and you're going to forget about what you're doing it'll be even better if you take your mind off of it for example when you're doing your rebounder and you're jumping up and down you can listen to some music or you can watch some TV if you're going for a walk you can easily go for a walk with somebody and by the time you talk it over the hunger will have subsided and that'll get you through hack number three try fat fasting fat fasting is a variation where you eat very high fat foods going into a fast and the idea is to get your body used to using fat as a fuel so that when you go into the fasting your body is using body fat instead of dietary fat so for the day before you might take a lot of bacon and avocados for example during the fast you can use a little bit of MCT oil or coconut oil or something like that to get you through those hunger pangs but that fat can provide a lot of satiety to take the edge off the hunger hack number four take care of your stress levels when you get stressed this can be a real deterrent to weight loss and also fasting try to schedule during the time you might be eating something like breathing EXC exercises or yoga or meditation those are great ways to deal with the stresses of everyday life but also during that period of time you're going to take your mind off of your hunger and be able to concentrate on something else the exercises that you do doesn't really matter but you just want to make sure it's something that's calming and that you can do it on a regular basis hack number five sleep hack sleeping is extremely important we've seen many times where people are not able to lose weight because they've been sleep deprived when you're sleep deprived your stress levels go up cortisol goes up and your body tends to respond by holding on to that weight some people use sleep aids such as melatonin or magnesium and that can be very effective try taking half the dose a little bit earlier around 6:00 p.m. and then take the rest of it just before bed dozing it like this really seems to improve sleep especially during those fasting days when it may be difficult to sleep I have a bonus hack here's hack number six if you're doing a 24-hour fast try starting it from lunch to lunch instead of dinner to dinner when you eat later at night a lot of those calories are going to be stored as fat because you're not able to use them when you eat earlier in the day such as at lunchtime or in the early afternoon you still have a lot of time for your body to use up those calories so try moving the fast up during the day and you might find it makes a big difference to your weight loss Fred is in his mid 50s he had been morbidly obese for most of his adult life he tried everything mostly he went with the mainstream medical advice to eat less and move more and unfortunately like almost everybody else it didn't work when he developed type 2 diabetes he started to do a little bit of research and by reading some of the books like the Obesity code and the diabetes code he recognized that a lot of what he was taught was probably not correct he started fasting and before he knew it he had lost 170 lbs he had gotten rid of his type 2 diabetes as well as his high cholesterol and his sleep apnea that's great news what is his best advice start slow cut out all the sugar and refine carbohydrates because they can really make it difficult to do the fasting his fasting regimen is 3 36h hour fast per week so for the entire day uh for three days he will not eat he'll only eat four days of the week and the other three he's going to fast and by doing that he allows his body to use up those stores of body fat and that's what allowed him to get so healthy great job Fred I wish you all the best thanks for watching I hope you learned something if you did maybe share it with a friend they might learn something too and maybe you might help them with weight loss or reversing their type two diabetes and if you enjoyed it make sure you hit that like button and I'll see you see you next week
#Intermittent #Fasting #Diet #Hacks #Top #Jason #Fung
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Check out my video on how to lose that vacation weight – https://youtu.be/r1pYdK8T-po
Can i drink water during my 16h fasting time?
During my fast i eat spoon of butter
Half twice a day
Thank you Dr. Fung. I learned so much from you
Thank you Dr Fung- you are a blessing!
I've lost close to 150 pounds in the last 3 years. and now I eat 2 to 3 meals a week and constantly do 48 hrs and 72 hrs fast. I've reversed my diabetes as my HbA1C was a range between 12- 15 and my fasting sugars were 345 mg/dl , and my pp sugars were 600 mg/dl . Now my hba1c is 5.6 and my fasting sugars are down to 73 mg/dl . Jason fung has been my initial guide and I've been inspired by his discussions and theory . 🙏
The Buddha advised Buddist monks to contineusly do 18:6 fasting as a lifestyle about 2600 years ago. What do you think of the Buddha
Fasting isn't that difficult, but how to stop eating after you start, that is what i struggle with!
I’ll be posting my update soon as I lose 65lbs. ❤ fasting
please comment for a reminder
But feeling “bad” at the beginning of fasting is precisely the normal symptoms of the body… it is completely normal to feel bad af when you fast, it is exactly how the body detox… and it’s always safe… at least for me… it will only last for the first day… but I understand your concerns… you clearly know what you’re talking about.
if u fasting come see jason fung
video
I used to get severe headaches, and they disappeared once I started intermittent fasting. My body adjusted very quickly to one meal a day and sometimes even skipping a day, as I have less appetite.
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Wanna know more who is Fred and his life right now for study purpose
Dr. Fung I need to lose 110 lbs, when Fred lost his weight thru IF, on the days that he ate how many meals did he have and what did he eat?
Why don't we see this doctor interviewed by Dr. Berry, Dr. Berg, Dr. Lyon and misc vlogers? His expertise extends well beyond 10 years and simply resolves and simplifies all the unaddressed solutions. Binge watching….getting so much help.
Thank you. You are my favorite 'fasting nerd' — a total compliment. You know what you are about and explain so nicely. Well done. I am a fan of OMAD and I am what I call "no carb/lo carb" – an its working for me.
Thankyou Dr. Fung for releasing your knowledge to the public on this platform. Since my husband and I learned about keto and intermittent fasting thru you and others testimonials and then applying this info, has helped my PCOS symptoms soooooo much and Ive almost lost 30 pds. I feel so much better. My husband also lost 30 pds. My quality of life has improved I'm so grateful. Both gynecologist and chiropractor were not able to help me like you were. You seem to be a doctor that actually cares and wants to help people. Not just push medication and surgical procedures. 🥲
I've found a little fat in my coffee is helpful at the beginning of a fast when grelan is peaking in the morning. Dr Fungs' approach to weight loss is so common sense and has been beneficial in putting my T2D in remission. It's all about pursuing an optimal quality of life. Fasting is a tool that is helpful, beneficial, and hormonialy sound for the human body. I'm thankful for the internet that has allowed for this information to become available, and I am thankful for Dr. Fung sharing his research, findings, and knowledge. Once again, a Canadian physician/ scientist is breaking ground in metabolic health. Thank you, Dr. Fung!!!
Clean your teeth, really!
Coffee, Green Tea & Psyllium Husk combo is insane! I don't feel like I need food amymore.
Coffeeeeeeeeeeee!
You lost me at three, thirty-six hour fasts per week. From what you said in the video you said specifically he would not eat for three days. A day is 24hours. So you basically said he wouldn't eat for a 72-hour period.
Wanted to clarify this with you. Did you mean for 12hours out of the day over a period of three days he would not eat for a total of 36hours?
You can also do deep breathing exercises to make minor hunger pains subside. It works!
On the last day of a 7 water fast and not even hungry. Wish i could go longer but not safe, only been drinking ACV Thanks Jason for the advice
I am 190 I always been 145 my whole life at one point lower than that I've gained over 50 lbs in the last 4 years and now that I am engaged I am wanting more to be healthy again. https://www.youtube.com/post/Ugkx5VQ5nUzHu6i0O5_u7ipyLnCz0lbsSvr0 I am not fat but I am thick and have muscle. I am very close to how you were but a lil smaller but I am so sick people making comments to me like I'm huge or like you said having shorts that used to be so cute on me and now I can't even find a pair to fit me. I used to love shopping now I don't even want to go to the store and if I do I pick the biggest size don't even try it on and deal with it. I went from size 5 to size idk because I don't even want to know the real number. I hate looking at pics of myself now or me before. thank you for your video it's time to make a change.
I lost 60lbs with the methods suggested by Dr. Fung. I read The Obesity Code and I followed the methods in the book. I never lost weight trying all the other methods suggested by dieticians and medical professionals. Fasting and cutting out sugar and processed foods did it for me. I was borderline Type 2 DM. I am now healthy and my blood numbers are amazing. My doctor was blown away. Thank you Jason Fung, MD. Thank you for your determination, perseverance and time. Your videos, books and hard work are all of great benefit to mankind- I sincerely mean it! 😊
Wow, 170 lbs weight loss, should have been ashamed way before gaining all that weight. That's just living a hog's life.
Any thought anyone on electrolyte packets added in water while or during fasting. Its my first time to comment and would just like some insights as i have been preparing to take the plunge on my longest fasting ever. Diabetes runs in my family but after 3 9 pounder children out of me , my gestational diabetes became type 2 and to add insult to injury , i have developed fibroids that complicated my diabetes while my fibroid was growing so is my weight and my A1c. Until i realized that my fibroids growing in my belly isnt just my fibroid but is also my excuse to cover my ongoing depression and frustration of my declining health motivation. Fast forward to present, i started fasting. No medications was lowering my morning glucose readings until i started eating dinner really early and fast 16 hours daily. My glucose normalized , my post fibroid embolization procedure side effect was poor appetite so i took advantage of it to fast for 24 hours and its my longest and gave me inspiration and motivation that i think im ready to fast longer. Thank you for reading my story. Just being here to sing to the choir and motivate each other. I read all comments while im on my bike to get my motivation. Keep your journey to great health.health is wealth!
Salt, Salt and Salt… Did I mention Salt?
Does CBD sugar free gummies break a fast?
Does miso soup break your fast
hi how about for someone who has Gers or hyper acidity? is I.F. safe?
Drink lots of water
Thanks for the tips! I'm on my fourth week of ADF. I jumped straight in to it and was difficult the first week or two, but gets much easier each time. I don't know what my weight was when I started, but the last time I was at the doctor (a few months ago) I was 387 pounds. I still haven't weighed myself but I know I'm losing weight and feeling better. I've totally altered my diet as well.
My question, for anyone that can answer, is what is the best way to get plenty of fiber while fasting? After a stapled hemorrhoidectomy the doctor suggested that as a preventative measure against future problems. After going through that surgery I will do anything to stop it from happening again. It's worked great! I switched to the capsules to get away from sweeteners but they just don't work as well, especially with fasting and diet changes. I know I'm a little paranoid about it, but still… Are there other good solutions that will soften your stool and help make it easier to pass? TIA!
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I put raw onion in my mouth when hungry is bad. The stomach not know what really happen. The Camomile tee help to very bad feeling.
Thanks for the video Dr. Fung. I will try the 3-36hr fasting method that the other gentleman did, since he and I are similar. I wanted to avoid doing long term fasting or work up to it. My goal is to lower my weight, BP and I hope to rid myself of sleep apnea that I have. Oh and of course improve my general health. Thanks.
Thanks!
You should have indented "Vinegar" – it looked like you were suggesting "Apple Cider" and "Vinegar"
I don’t understand the “three 36 hour fast in three days.” Wouldn’t that be a 72 hour fast?
Eating carbs and I’m constantly hangry (hungry angry) and need to eat every 2-3 hours. On keto, I loose my appetite and intermittent fasting is easy. Around lunch time when I start to feel a little faint, I know that means I physically need to eat. So I eat. Then nothing until around dinner time. I eat. Then repeat the next day. So easy. Could never fast if eating carbs.
Hi! Dr. Jason Fung, how can I maintain my desired weight, I am on an Intermittent fasting 18/6 sometimes 16/8 , observing low carb & sweets, I keep on losing weights, I am worried, my weight is 102 lbs. from 120 lbs. 4'11" in height. But I feel great no pains & inflammation, I am 62 yrs. Old.
why you take a deep sigh after each sentence??
3 x 36 hours fast per week can be considered as an additional tip / hack as well.