Fasting 101: Dr. Jason Fung’s Step-by-Step Guide
Fasting might seem like a big leap at first, but after diving into Dr. Jason Fung’s book The Complete Guide to Fasting, I realized it’s not about extreme measures. It’s about giving your body the break it needs to reset and heal. I’ve had an incredible experience with fasting, and I’m here to share the essentials so you can give it a try with confidence.
Here’s the key: fasting doesn’t have to be complicated. Dr. Fung lays it out in simple, doable steps that can fit into anyone’s routine. If you’ve ever been curious about fasting but didn’t know where to begin, let me walk you through it—step by step.
1. Start with Intermittent Fasting
You don’t have to dive into long fasts right away. Dr. Fung recommends starting with Intermittent Fasting (IF). The idea is to fast for a portion of the day and eat during a set window, like 16 hours of fasting followed by 8 hours of eating (16:8 method). For example, you could eat between noon and 8 p.m., then fast until noon the next day. It’s a gentle way to let your body adjust and start experiencing the benefits without feeling like you’re going too far, too fast.
2. Pick the Right Fasting Schedule for You
You have options when it comes to how often you fast:
Daily Intermittent Fasting: This could mean fasting every day for 16 hours (or a similar ratio that works for you).
Alternate-Day Fasting: You fast every other day, either with a full fast or by eating a small, nutrient-rich meal (around 500 calories) on fasting days.
24-Hour Fasts: For deeper results, try fasting from dinner one day to dinner the next day, about 24 hours total. Start small, and as you get used to it, you can experiment with longer fasts.
3. Focus on Nutrient-Dense, Low-Carb Foods
One of the most important things I learned is that fasting isn’t just about when you eat, but what you eat when you break your fast. Dr. Fung emphasizes eating whole, nutrient-dense foods. I personally recommend focusing on low-carb options with no processed foods, no grains, and no sugar. Some of my favorites include:
Eggs: They’re an excellent source of protein that keeps you full and nourished.
Avocados: These are a great source of healthy fats, perfect for sustaining your energy without spiking blood sugar.
When you break your fast, you want to fuel your body with foods that help it thrive, not ones that drag it down.
4. Stay Hydrated
Hydration is key to making fasting feel good, not overwhelming. Drink plenty of water throughout your fasting window. Black coffee, tea, and herbal teas are great too—they won’t break your fast. If you’re doing longer fasts, keeping your electrolytes in balance is important. A pinch of salt in your water can help prevent any headaches or dips in energy.
5. Slowly Increase Fasting Time
Once you’re comfortable with shorter fasting windows, you can extend the time you fast to 24 hours or even longer if it feels right for you. Dr. Fung suggests gradually increasing your fasting time as your body adjusts, but there’s no rush. Listen to your body and take it one step at a time.
6. Listen to Your Body
Speaking of listening to your body, it’s important to remember that fasting isn’t about forcing yourself into discomfort. If you feel weak, lightheaded, or just off, it’s okay to break your fast and eat something. Fasting should feel natural over time, and hunger often comes in waves, but never ignore how your body is reacting.
7. Keep It Flexible
Dr. Fung stresses that fasting should be flexible. You don’t need to fast every day or even at the same times each week. Adjust your schedule to fit your lifestyle and what works for you. The key is making fasting work with your life, not against it. If there’s a special occasion or a social event, enjoy it—fasting isn’t all or nothing.
8. Explore Extended Fasting
For those ready for a deeper reset, extended fasting (48 hours or longer) can provide even more health benefits, such as improved insulin sensitivity and enhanced fat burning. But it’s important to do this cautiously and consider checking with a healthcare professional, especially if you’re fasting beyond 48 hours.
9. Mindset Matters
Finally, the mindset around fasting is crucial. This isn’t about restricting yourself—it’s about giving your body the opportunity to thrive. Fasting allows you to step away from constantly thinking about food, and it can bring a sense of balance and freedom. Over time, you’ll feel empowered by how much control you have over your hunger and health.
Fasting has changed the way I think about food and health. If you’re curious about giving it a try, start slow, be patient with yourself, and listen to your body. And don’t forget—when you do eat, focus on low-carb, nutrient-dense foods that will keep you feeling strong and energized.
Have you tried fasting? What’s worked for you? Let me know in the comments!
This content is never meant to serve as medical advice.
In writing this blog post, I aimed to share the key points of my research in a way that is easy to read while encouraging thoughtful reflection and informed choices.
