The fast-mimicking diet provides the benefits of fasting without the need for complete food restriction. Consider consulting a nutritionist or doctor to determine if this is a safe option for you.
Fasting is the practice of not eating food for a period of time and has been used for thousands of years for religious, spiritual and health reasons. Ancient physicians such as Hippocrates often prescribed fasting for cleansing and healing.
Fasting is believed to provide many health benefits. It helps in weight loss by reducing calorie intake and improving metabolism. It can also induce cellular repair, improve insulin sensitivity and reduce inflammation.
The fast-mimicking diet (FMD), developed by biogerontologist Valter Longo, mimics the effects of fasting but still allows for small food portions.
How does it work and which foods are allowed? Let’s explore FMD to uncover its benefits and potential risks.
The FMD is designed to mimic the effects of fasting on the body without actually requiring complete food restriction.
It involves consuming a plant-based diet for a set period of time, usually 5 days. This diet also consists of consuming:
- a low amount of calories, about 700 calories per day
- low sugars
- low proteins
- rich in unsaturated fats
Unlike daily or weekly fasting diets, the FMD works on a monthly cycle.
The idea is to provide the body with enough nutrients to function while also inducing some of the beneficial effects of fasting, such as cellular rejuvenation and metabolic changes.
The FMD is monitored for 5 days and has a specific breakdown of macronutrients (proteins, fats and carbohydrates):
- Day 1: Consume 1,100 calories, of which 11% come from protein (121 calories from protein), 46% from fat (506 calories from fat) and 43% from carbohydrates (473 calories from carbohydrates).
- Days 2 to 5: Consume only 725 calories per day, with a breakdown of 9% protein (65 calories from protein), 44% fat (319 calories from fat) and 47% carbohydrates (341 calories from carbohydrates).
Here is an example of foods you can eat on the FMD:
- Healthy fats: olive oil, avocados, nuts, seeds
- Vegetable protein sources: legumes, lentils, beans
- Fruits: berries, apples, oranges and other non-starchy fruits
- Whole grain: brown rice, quinoa, oats, whole grain products
- Caffeine-free herbal tea: chamomile, peppermint, hibiscus
- Vegetables: leafy greens, cruciferous vegetables, tomatoes, carrots, peppers
It is also important to drink at least 70 ounces of water every day.
FMD has been
- protect healthy cells
- eliminate damaged cells (including cancer cells)
- reduce inflammation
- improve overall health
Similarly, in humans, FMD was associated with:
Fasting-like diets have also shown promise in activating protective processes in cells, which could be beneficial
How often should you follow the FMD diet?
The FMD is typically monitored for 5 consecutive days, once a month, for 3 months.
If you have achieved your goals within 3 months, you can stop or adjust the FMD. If you are using it for your long-term health or to manage a condition, you can continue with changes as needed based on your progress and health.
Here are some potential benefits of a fasting-mimicking diet, based on research:
- Weight loss: FMD can lead to a reduction in body weight and body fat.
- Improved Metabolic Health: FMD can improve markers of metabolic health such as blood pressure, fasting glucose levels and insulin sensitivity.
- Reduced inflammation: FMD has been shown to reduce levels of inflammatory markers such as C-reactive protein (CRP).
- Reduced risk factors for age-related diseases: FMD can reduce risk factors for diseases associated with aging, such as cardiovascular disease and diabetes.
- Cellular Rejuvenation: FMD can activate cellular stress response pathways and autophagy, which can promote cellular repair and rejuvenation.
- Improved cognitive function: FMD may improve cognitive function, which could be beneficial for brain health and the prevention of Alzheimer’s disease.
The FMD is generally considered safe for healthy individuals if the instructions are followed. Here are some of the more well-known side effects:
- Hunger and discomfort: The low-calorie nature of the diet can lead to increased hunger, which can be uncomfortable.
- Fatigue and weakness: Some people may experience fatigue or weakness as a result of the reduced calorie intake.
- Potential for disordered eating: Following a restrictive diet such as the FMD can potentially worsen unhealthy or disordered eating patterns in people with eating disorders.
- Adverse effects on certain medical conditions: People with certain medical conditions, such as diabetes, may experience negative effects on blood sugar levels.
In a study of 100 generally healthy participants who tried the FMD,
The most common self-reported symptoms were mild to moderate fatigue, weakness and headache. No serious side effects have been reported. Overall, participants reported only mild to moderate side effects after three cycles of FMD.
Overall, the diet resulted in a reduction in:
- body weight
- body fat
- blood pressure
- insulin-like growth factor 1 (IGF-1)
The FMD was found to be safe, feasible and beneficial for participants at risk of disease, with improvements in several health markers.
The FMD offers a unique approach to improving health by mimicking the effects of fasting while still providing essential nutrients. Although more robust research is warranted, potential benefits have been shown, such as:
- weight loss
- reduced inflammation
- increased insulin sensitivity
When performed properly and under supervision, FMD can be a valuable tool for improving overall health and well-being.