The Obesity Code Cookbook. Jason Fung

      

      THE

      OBESITY

      CODE

      COOKBOOK

      THE

      OBESITY

      CODE

      COOKBOOK

      Recipes to Help You

      Manage Your Insulin, Lose Weight,

      and Improve Your Health

      DR. JASON FUNG

      Vancouver/Berkeley

      Copyright © 2019 by Jason Fung and Alison Maclean

      19 20 21 22 23 5 4 3 2 1

      All rights reserved. No part of this book may be reproduced, stored in a

      retrieval system or transmitted, in any form or by any means, without

      the prior written consent of the publisher or a license from The Canadian

      Copyright Licensing Agency (Access Copyright). For a copyright license,

      visit accesscopyright.ca or call toll free to 1-800-893-5777.

      Greystone Books Ltd.

       greystonebooks.com

      Cataloguing data available from Library and Archives Canada

      ISBN 978-1-77164-476-1 (cloth)

      ISBN 978-1-77164-477-8 (epub)

      Editing by Lucy Kenward

      Copyediting by Lesley Cameron

      Proofreading by Jennifer Stewart

      Cover and interior design by Nayeli Jimenez

      Cover and interior photographs by Gabriel Cabrera,

      assisted by Marley Hutchinson

      Food styling by Blanka Smekal, assisted by Brianne Beaudoin

      Greystone Books gratefully acknowledges the Musqueam, Squamish,

      and Tsleil-Waututh peoples on whose land our office is located.

      Greystone Books thanks the Canada Council for the Arts,

      the British Columbia Arts Council, the Province of British Columbia

      through the Book Publishing Tax Credit, and the Government of

      Canada for supporting our publishing activities.

      This book is dedicated to my family, who has always helped

      and supported me through my journey in life. I’m blessed to have such

      support. For my parents, Wing and Mui Hun Fung, Michael

      and Margaret Chan, you’ve taught me so much. For my beautiful wife,

      Mina, who means everything to me. For my children, Jonathan

      and Matthew, who bring me such joy.

      Contents

       INTRODUCTION

       • The Obesity Epidemic 9

       • What to Eat 18

       • When to Eat 30

       • Practical Fasting Facts and FAQS 35

       RECIPES

       • Pantry 45

       • Break the Fast 50

       • Significant Salads 68

       • Vegetables 86

       • Poultry: Chicken, Duck, and Turkey 106

       • Fish and Shellfish 122

       • Meats: Beef, Lamb, and Pork 144

       • Treats and Small Bites 166

       • Broths and Other Beverages 184

       APPENDIX

       • Sample Meal Plans for 16-, 24-, 36-hour Fasts 197

       ACKNOWLEDGMENTS 201

       INDEX 202

      ( 9 )

      Introduction

      The ObesiTy epidemic

      I GREW UP in Toronto, Canada, in the early 1970s. My younger self

      would have been utterly shocked if someone had told me then that obe-

      sity would be a rising, unstoppable global phenomenon within only a

      couple of decades. Back then, there were serious Malthusian fears that

      the nutritional needs of the world’s population would soon eclipse the

      world’s capacity for food production and we would face mass starva-

      tion. The major environmental concern was global cooling due to the

      reflection of sunlight off dust particles in the air, which was expected to

      trigger the dawn of a new Ice Age.

      Instead, almost fifty years later, we find ourselves facing exactly the

      opposite problems. Global cooling has long ceased to be a serious con-

      cern, with global warming and melting polar ice caps now dominating

      the news. Instead of global hunger and mass starvation, we face an obe-

      sity epidemic that is unprecedented