The Core Principle: Meal Sequencing for Insulin Control
Dr. Jason Fung’s approach to nutrition and weight loss is not based on calorie counting but on hormonal regulation, specifically controlling insulin levels. He argues that persistently high insulin levels, caused by frequent consumption of refined carbohydrates and sugars, drive weight gain and metabolic disease. A fundamental and practical strategy he advocates is meal sequencing—the order in which you eat your food.
The food order recommended by Dr. Fung is to eat proteins, healthy fats, and non-starchy vegetables before consuming any carbohydrates. The logic is rooted in digestive science. When you eat carbohydrates on an empty stomach, they are digested quickly, causing a rapid spike in blood glucose and a subsequent surge in insulin. By consuming protein, fat, and fiber (from vegetables) first, you slow down gastric emptying. This creates a buffer that slows the digestion and absorption of carbohydrates, leading to a much smaller and more gradual rise in blood sugar and insulin.
Dr. Fung's Broader Diet Recommendations
The food order is just one component of Dr. Fung's broader strategy. His overall dietary philosophy, often combined with intermittent fasting, emphasizes these key principles:
- Emphasize whole, unprocessed foods: Prioritize foods that are as close to their natural state as possible, avoiding packaged or boxed items with long ingredient lists.
- Increase natural fats: Healthy fats are satiating and do not cause significant insulin spikes. The diet encourages healthy fats from sources like avocados, nuts, seeds, and olive oil.
- Moderate protein consumption: A balanced intake of protein from sources like lean meats, fish, and eggs helps with satiety and muscle preservation.
- Reduce sugars and refined grains: The primary goal is to minimize insulin secretion by drastically cutting back on sugars and highly glycemic refined grains, which are known to trigger significant insulin spikes.
- Avoid snacking: Constant eating, even small snacks, keeps insulin levels elevated. Dr. Fung recommends eliminating snacks between meals.
Practical Application: What to Eat During Eating Windows
During your designated eating window, the focus shifts to consuming high-quality, whole foods. Here is a breakdown of food types to include and avoid.
Foods to Prioritize
- Proteins: Chicken, fish, eggs, and lean beef.
- Healthy Fats: Olive oil, coconut oil, avocados, nuts (macadamia, cashews, walnuts), and seeds.
- Non-Starchy Vegetables: Leafy greens, broccoli, cauliflower, asparagus, and peppers.
- Fermented Foods: Greek yogurt (unsweetened) and sauerkraut for gut health.
- Beverages (During fasting and eating windows): Water, herbal teas, coffee, and bone broth (especially useful during fasting periods).
Foods to Minimize or Avoid
- Sugars and Refined Grains: All added sugars (honey, agave, high-fructose corn syrup) and processed grains like white bread, pasta, and cereals.
- Processed Snacks: Items that come in bags or boxes and contain artificial ingredients.
- Sweet Sauces and Desserts: Commercial sauces like ketchup and BBQ sauce, and most desserts, are high in sugar. Dark chocolate (70%+ cacao) can be an occasional treat.
- Sugary Drinks: Soda and fruit juices.
Comparison of Meal Sequencing
To understand the impact of the food order, consider the metabolic differences between a typical meal and one following Dr. Fung's principles.
| Feature | Typical Meal Order (Carbs First) | Jason Fung's Meal Order (Veggies/Protein First) |
|---|---|---|
| Initial Impact | High glycemic foods like bread or pasta cause a rapid spike in blood glucose and insulin. | Protein and fiber create a buffer, resulting in a slower, more gradual rise in blood glucose. |
| Insulin Response | A large, immediate insulin surge is required to process the glucose, potentially leading to increased fat storage. | A more controlled insulin release, reducing the hormonal drive for fat storage and improving insulin sensitivity. |
| Satiety (Fullness) | Carbs offer quick energy but often lead to a rapid drop in blood sugar, triggering hunger shortly after. | Protein and fiber are more satiating, helping you feel full longer and reducing the urge to overeat. |
| Digestive Process | Carbs are digested quickly. | Fiber and protein slow digestion, leading to a more stable energy release over time. |
How to Break an Extended Fast (24+ hours)
After a prolonged fast, your digestive system needs a gentle reintroduction to food. Breaking a fast improperly can lead to digestive discomfort. The recommended protocol involves:
- Start with Broth: Begin with a nourishing bone or vegetable broth to replenish fluids and electrolytes without shocking your system.
- Add Psyllium Husk: For some, adding a tablespoon of psyllium husk to water 15-30 minutes before eating can aid gut function.
- Introduce Small Portions: Your first meal should be small. Start with cooked non-starchy vegetables and a modest portion of lean protein like chicken or fish.
- Avoid High-Carb or High-Fat Foods: Greasy, sugary, or highly refined foods should be avoided initially as they can cause significant digestive distress.
Conclusion
The food order recommended by Dr. Jason Fung—eating proteins and non-starchy vegetables before carbohydrates—is a simple yet powerful strategy for managing insulin levels. By complementing this approach with intermittent fasting and a whole-foods, low-carb diet, individuals can work towards regulating hormonal imbalances that contribute to weight gain and metabolic disease. This method emphasizes listening to your body's hormonal signals rather than strictly counting calories, offering a sustainable path toward improved metabolic health.
For more resources on intermittent fasting and Dr. Fung's dietary protocols, visit The Fasting Method.
