The Obesity Code Cookbook: recipes to help you manage your insulin, lose weight, and improve your health

by Jason Fung

By the 500,000-copy bestselling author of The Obesity Code

Recipes to revolutionalise the way you cook, eat, and live.

In The Obesity Code, Dr Jason Fung introduced the idea that obesity is caused by our hormones, specifically insulin, and offered practical, easy-to-follow advice on how to lose weight for good. Now, The Obesity Code Cookbook makes it easier than ever to follow his methods.

Over 90 mouth-watering recipes — from slow-roasted pork shoulder to chia pudding and almond cake — showcase healthy fats, nutrient-dense foods, and low or no carbs, with diet plans to help balance your nutrition and energy requirements with your long-term health objectives.

The Obesity Code Cookbook is an indispensable tool for home cooks looking to lower insulin, lose weight, or simply lead a healthy, longer life.

Genres: Cookbooks, Health, Cooking, Nonfiction, Food, Self Help, Reference

219 pages, Kindle Edition

Published January 7, 2020

Reviews

[Tess · Rating 4 out of 5]

I love that the beginning part of the book includes essentially a summary of the Obesity Code book. These recipes are designed to keep insulin levels low. This is not a low-carb cookbook, but it is a whole, real foods, cookbook. These do not include highly refined things like table sugar or wheat.

I am excited to try some of these recipes!

Well organized and includes some sample menu plans along with some sample intermittent fasting schedules.

[Craig · Rating 3 out of 5]

He makes some interesting points about intermittent fasting and how that works with insulin sensitivity. Then, he provides recipes/foods that contradict what and how insulin would be released in the body. Plus the recipes didn't do anything for me anyway but that is personal pref.

[Heather-Lin · Rating 2 out of 5]

As an overview for the various components that contribute to our weight and health, this was absolutely excellent. I would imagine the book The Obesity Code would be the more comprehensive version of this. So this cookbook might be valuable as a nice summary, since Library wait lists for the original book are crazy long.

As a cookbook, this was mediocre at best.

I suppose these recipes would be most appealing to folks that lean toward less adventurous eating or cooking, as they were extremely simple. Then again newbie cooks really need comprehensive recipes... and a couple gave me pause, as I wasn't confident that they were well tested.

In any case, I found only a handful of recipes I was interested in trying, until the final section which was focused on making bone broths and pho (!), which got me super excited.

Honestly, for meal inspiration and recipes, I am most likely to go to Reddit and YouTube!

⭐⭐⭐⭐⭐ 5 Stars for introduction
⭐⭐ 2 Stars for recipes
⭐⭐ 2 Stars for meal plans - only bc those are never relevant to the way I eat

***

GR Personal Rating System:
5 ~ LOVED
4 ~ ENJOYED
3 ~ LIKED
2 ~ MEH
1 ~ NOPE

[Steph's Romance Book Talk · Rating 3 out of 5]

2.5 Stars / 0 Steam Fans

Not enough pictures or tasty sounding recipes.

Video review available in Week 5: Jan 29 – Feb 4, 2023, weekly book reviews on Steph's Romance Book Talk (https://www.youtube.com/@stephsromanc...)

[Bruin Mccon · Rating 5 out of 5]

I don’t like diets and I don’t even like fiction novels that focus too much on cooking. However, The Obesity Code Cookbook is awesome in spite of these two big reasons I never would have normally picked it up. I’m a big fan of the author, so that helped me get over my phobia of diet books. I loved that this book summed up the entire philosophy pretty quickly (in about 30 pages) and then got to the recipes. I like that you can be on whatever eating plan you please and just follow the overall rules to fight insulin resistance. And I liked that most of the recipes were pretty easy. I read the whole thing yesterday and got all the ingredients I needed this morning. So far today, I waited to eat until I’d fasted 16 hours and then made two recipes from the book. My meals today were relatively easy (one took 10 minutes, other about 30 minutes) and super filling.

4.5 ⭐️s for a great cookbook.

[❀ Susan · Rating 4 out of 5]

This book is a great descriptor of the benefits of intermittent fasting and debunks the myths about nutrition that many of us have learned. It is unfortunate that it has a poor choice of titles as it will benefit everyone and is not specific for obesity. There are quite a few recipes that we will like to try as we endeavour to eat less sugar!

[Bookworm Bethany · Rating 2 out of 5]

Maybe my tastes are too bland but some of the seasonings were a little exotic for me. Also, he spoke about lower carbs yet many of the recipes had potatoes in them. I was confused. I was also upset that none of the recipes had the nutritional information provided. If this is a healthy cookbook I would expect this.

[Colleen H. · Rating 4 out of 5]

The Introduction was the best part. Makes me want to read The Obesity Code.
The recipes however... aren't really things that interest me, and some I'm not sure where to even find the ingredients. Lol I will use a small few of the recipes found though ♡

[Tanya · Rating 2 out of 5]

I dislike recipes that have items that are not easy to find. I only found a handful of recipes I will actually try.

[Angie Carter · Rating 1 out of 5]

Too many egg recipes and a lot of oil. If you've read The Obesity Code, this book does not follow it. I'm thinking the author's publisher said hey, put out a cookbook and just had some random chef write out a bunch of recipes and stick them in a book to sell yet another book.

[Marek Kędzierski · Rating 1 out of 5]

I am very dissatisfied with this book. The recipes have nothing at all to do with what is written in this or the previous book (The Obesity Code). The ingredients are used, such as potatoes, which he had previously told us to exclude from the diet.
Secondly, many recipes require ingredients that are difficult to access. At least I would like to be encouraged to diet in this way to get simple recipes for everyday life.
About 1/3 of the book is a summary of what we had in The Obesity Code - as it was unnecessary for me, but if you haven't read this item you can have something like two in one.
I regret buying this book all the more because it cost quite a lot.
I do not recommend it.

[Sarah · Rating 4 out of 5]

I stumbled across this book when looking for books to study the thought pattern in regards to intermittent fasting and the general "positive" side to doing so. The first 35 pages of this book is mostly a general how-to guide for intermittent fasting for weight loss. Starts by talking about how obesity is becoming a huge problem that is leading to even more problems (diabetes and such) then transfers into the explanation of yoyo dieting with diets that aren't sustainable and a quick gloss over how getting weight off and keeping the weight of is a multifaceted problem. He admits his solution is targeted primarily at reducing insulin levels and he sees no reason why you can't do a low card, low calorie solution mixed with intermittent fasting.

He wants you to reduce your added sugar. He opts for pure maple syrup or honey, which I have read many other people argue against (unless it unaltered honey straight from the hive). So that was interesting. While he says this he does make allowances for the occasional use of sugar, he tells you to stay away as much as possible and keep your intact under a certain number I already forget...and he says dark chocolate is not a terrible thing (thank god!).

Blah blah blah, yada yada yada...stay away from sweetened drinks. Pure tea, pure coffee (okay, you're allowed unsweetened milk), home made broths, water and sparkling water seems to be his only acceptable drinks. Resist processed grains (pasta is my kyptonite for carbs), moderate your protein, increase your good fat intake. Increase your fiber and drink your vinegar (yes you read that right). Eat only when you are hungry (unless you are in a fasting period then he says to 'ride the wave' of hunger).

From what I gathered the 24 hour intermittent fasting is how he is reducing your calories quite severely (as well is taking away your processed grain carbs, sugar and whatever else) as he seems have readers down to a 2-3 meal a day plan with 2-3 24 hour fasting periods plugged in there a week. The last chapter are example charts showing when to fast and when to eat throughout the day along with which recipe to use where. He has 16 and 36 hour fasting charts available as well.

All in all, while I found this diet book highly interesting and do-able for someone with far greater willpower than me, this is not for me. I did like the broth recipes and a few of the meat and salad recipes which I will be trying in the future. But be warned, if you have somewhat limited experience with cheese and spices, you might not know exactly what some of the ingredients are or where to get them.

While 'riding the wave' of hunger for 24-36 hours is not something I want to try while working (I get hangry), I plan on giving the 16 hour intermittent fasting thing a real go once I finish all my research. I will, however, be listening to someone else's advise on how to get there. Fasting AND severely limiting calories, sugars and carbs sounds like a recipe for me to rip some poor person's face off at work. BUT I might be plugging some of his recipes into my repertoire as they sound delicious. Just not all of them at once.

[John Hardy · Rating 3 out of 5]

I read "The Obesity Code" by this author, which was a heavily scientific presentation. As this cookbook was available in the library I decided to check it out. The first part is basically a highly simplified summary of his ideas about nutrition and fasting, and as such was a useful review. Then follow the recipes, and at first let me say that a recipe book without pictures of the completed dishes is a lazy presentation. This one has a picture in about one out of five examples, so big markdown from me. I have read various negative comments by other readers, and don't wish to comment too much on negative aspects of the recipes. The author is not against carbohydrates, only against the refined ones. Added sugar is a no-no. Healthy oils are fine. I can't say I saw anything out of place in the recipes, but really there weren't too many that I would bother making.
Rating 2.8.

[Ursula S · Rating 3 out of 5]

I am a big fan of Dr. Fung and the information in this book is consistent with his message. My reason for the lower rating is that I'm not a foodie and the bulk of this book focuses on recipes and the feeding after fasting. Concerns I had were that the proposed fasting schedule in the back of the book includes quite a lot of food-centric ideas. This book is catering to an audience that is still fixated on food. Beautiful photography, great binding, and quality paper were all pluses for this book.

Since I'm rapidly becoming a fasting purist, I wasn't thrilled with the emphasis on food. And the rating reflects that.

[MJ · Rating 3 out of 5]

We received this cookbook for Christmas. While it makes a great coffee table book, the binding of this makes it nearly impossible to actively use it in the kitchen. The publishers should have made this a lay-flat publication to make it more user-friendly. The introduction was a solid recount of Dr Fung’s book “The Obesity Code” but the recipes are pretty standard fare - nothing too innovative. I had expected the recipes to have more in depth explanations as to how they can actually help with the maintenance of blood sugar. My
Advice - stick to his original book & use the internet to obtain recipes.

[Mark Watson · Rating 5 out of 5]

From the perspective of this being a recipe book, I was mildly impressed by the quality of information in regards to how the ingredients are so important for metabolic health…
Yes, all manner of different diets can work, yet? I do see how too much of the ostensibly ‘good thing?’ being sugars and starches in carbohydrates is so detrimental to longer term health. Similarly the extremely recently developed and introduced into our food supply, fatty oils that once were of industrial use, are increasingly being found to have a strong association with and maybe even causal links to inflammation and oxidative stress.

[Lacy · Rating 3 out of 5]

The introduction is brief but highly informative. I recommend this cookbook for the introduction!

Most recipes are low carb. I was surprised to see that some recipes call for potatoes, sweet potatoes, or honey.

At the risk of sounding like I live under a rock, I find the recipes to be exotic, calling for ingredients I have never heard of: brocconcini, burrata, pecorino, gai lan, etc. I already make my own versions of some of the recipes. There are one or two I might try out. Most are out of my comfort zone.

The seven-day meal plans in the back give clear visuals on what different fast lengths look like.

[Helen · Rating 5 out of 5]

Great recipes that are easy-to-make with ingredients you'll have no problem finding. I particularly liked the Turkey Chili, Roasted Cauliflower with Tumeric and Tahini Sauce, Seedy Crackers and the Almond Fig Cake.
There is some good advice in the introduction such as skip the snacks, eat only when you're hungry and fast intermittently. I'm now going to read Jason Fung's "The Obesity Code" book from which this cookbook is based.

...Constant stimulation of insulin eventually leads to insulin resistance. Are snacks necessary? No.

[Cathleen Adams · Rating 4 out of 5]

Funny how a number of other reviewers think this is too focused on food. It's a cookbook! I really enjoyed both the summary of the obesity code information as well as highlights on how eating after a fast can help the body continue to keep insulin in appropriate balance. I am going to grab some apple cider vinegar at the supermarket and start splashing on it and lemon juice more liberally. I'm Canadian too (Go Dr. Fung!) and appreciate that the book isn't full of pantry items only available in the US (which is a real thing in other books). I have already earmarked what I am going to try.

[George · Rating 4 out of 5]

Exactly what it says it is - a complement to the obesity code main text. But not some hastily put together flimsy thing. It is actually full of fantastic and simple home cooking ideas including ricotta-pesto dip, and home made bacon (incidentally nitrate-free, even though he doesn't go there). Takes inspiration from Julia Child and Jamie Kennedy. I like.

[Vicky Thompson · Rating 1 out of 5]

This book recommends grape seed oil. Which is an industrial oil. It also promotes quinoa & lentils & other high carb beans. This will not help you lower your insulin levels if you are trying to control this for weight loss or good health. This book is now very dated 😡😡 I was very disappointed. Oh & dried dates or any dried fruits are full of concentrated sugar.

[Laurie · Rating 5 out of 5]

I really loved the fact that most of the recipes were quick and easy to pull together (or to modify if I didn’t have the ingredients). I made many of the recipes and all of them were big hits with my family. I plan on trying all of the recipes at least once. The recipes aren’t fancy, but that’s exactly why I liked them. Simple, healthy, and delicious!

[Al · Rating 2 out of 5]

The recipes didn't seem to fit the proposed diet. You were not supposed to eat much protein but most of the recipes were meat. This would not be a good book for a vegetarian. However I do like the fasting diet.

[Karen · Rating 4 out of 5]

The introduction is simple and clear. A good place to start before reading The Obesities Code: Unlocking the secrets of Weight Loss. Will be helpful to anyone who may be insulin resistant or pre-diabetic. I do not care for the recipes at all!! Rating is based on introduction!

[Joseph Miklovic · Rating 1 out of 5]

Didn't care for this cookbook at all. Had a random mix of recipes and the instructions weren't very good. Wouldn't recommend buying this, get it from the library if you really want it, but prepare to be disappointed.

[Rebecca · Rating 3 out of 5]

It’s fine but nothing stood out to me. Prob great if you need a starting point for cooking after reading The Obesity Code but I already knew to cook from scratch and have a pretty good stash of solid meals.

[Mskychick · Rating 1 out of 5]

Flummoxed that there is no nutritional information supplied for these recipes, thus the 1 star rating. For an author who is all about fasting and eating healthy, nutrition data should be an obvious item to be included for recipes

[juniper · Rating 5 out of 5]

Rich, fresh, whole foods are featured. I've tried several recipes and they've all been so so good. Nourishing, filling, and so flavorful. No calorie counts or nutritional info is included -- and that's on purpose. Meant to be savored.

[Soulfire · Rating 1 out of 5]

Basically, do 2-3 twenty-four or thirty-six hour fasts a week. When you can eat, eat seeds, nuts, and lean fats. The recipes in here were nothing that isn't already in every other diet cookbook. Just, don't eat, it's that simple! 🙄

[Stephanie Jackson · Rating 3 out of 5]

Meh. The intro was a nice summary of the main book, but most of the recipes didn't fit what I was looking for. I was hoping for some vegetarian/vegan/beans/legume heavy recipes that would be good for blood sugar/insulin/glucose response.