Fasting Mimicking Diet: For Weight Loss And Longevity (2024)
Fasting has been used across cultures for centuries. Prolonged fasting can prove both physically and mentally taxing. The fasting mimicking diet is a calorically restricted, low protein diet lasting 3-5 days a month repeated for 3 months and then once monthly. The rest of the time you maintain your (hopefully) balanced whole foods diet. It’s a great opportunity to jumpstart weight loss and energy levels without the rigors of a water fast or the potential safety concerns of attempting such a fast without medical supervision.
Promote neurogenesis to improve motor learning and memory
Heal autoimmune disease
Decrease cancer risk.
In human studies typically patients received a 34-54% of their usual calorie intake with a macro distribution 9-11 % protein, 43-47 % carbs and 44-46 % fat. Findings in human subjects showed:
Decreased body weight
Decreased total fat
Smaller waist circumference
Lower blood pressure
Lower cholesterol.
Many of these benefits persisted at least 3 months after the last fasting cycle.
FMD diets are a great option for patients who are healthy and trying to optimize longevity, patients with diabetes, who are overweight, or who have autoimmune disease. Fasting is a stressor on the body. If the body is already under significant stress, either emotional or physical then fasting should be avoided. Patient’s who are teens or children, women who are pregnant, who have thyroid disease or have adrenal imbalance aren’t good candidates for fasting.
Prolon is a company which was founded by researcher Dr. Longo which provides prepackaged meals for the FMD. Their link is found on the resources page.
What does a FMD diet look like: Day 1. 1100 calories. Days 2-5 700-800 calories. There are homemade versions of this diet online, but none have been studied. The data on the FMD was done on the proprietary Prolon meals.
I’ve scanned the internet and have found this “homemade” FMD meal plan from Dominick Hussey, a naturopath practicing in Ottawa , Canada. I like the fact that it uses whole foods and the recipes he has created look appealing. Check out the resources page for the link.
The fasting mimicking diet is a calorically restricted, low protein diet
low protein diet
A low-protein diet is a diet in which people decrease their intake of protein. A low-protein diet is used as a therapy for inherited metabolic disorders, such as phenylketonuria and hom*ocystinuria, and can also be used to treat kidney or liver disease.
https://en.wikipedia.org › wiki › Low-protein_diet
Cycles of a diet that mimics fasting reduce signs of immune system aging as well as insulin resistance and liver fat in humans, resulting in a lower biological age, according to a new USC Leonard Davis School of Gerontology-led study.
Typically, practitioners skip breakfast and consume their meals between noon and 8 pm. A study on overweight adults showed that the 16:8 method resulted in reduced caloric intake, weight loss and improved insulin sensitivity, factors associated with increased longevity [1].
The periodic use of a fasting-mimicking diet (FMD; a plant-based, low-calorie and low-protein 5-day lasting dietary intervention) followed by a normal diet has positive effects on both cellular function and healthspan.
The fasting-mimicking program is a five-day fasting program and a specific meal plan based on healthy natural products and ingredients. It was designed to simulate the fasting state while providing nutrients and calories. It tricks your body into thinking it is fasting but, at the same time, it allows some food intake.
Here's an example of foods you can eat on the FMD: Healthy fats: olive oil, avocados, nuts, seeds. Plant-based protein sources: legumes, lentils, beans. Fruits: berries, apples, oranges, other nonstarchy fruits.
Radiant Complexion: Intermittent fasting could contribute to a more radiant complexion. By regulating blood sugar levels and enhancing cellular repair processes during fasting periods, you can boost your skin's natural glow.
The FMD is a 5-day diet high in unsaturated fats and low in overall calories, protein, and carbohydrates and is designed to mimic the effects of a water-only fast while still providing necessary nutrients and making it much easier for people to complete the fast.
Some studies say that caffeine can help achieve weight loss, but caffeine — and coffee — are not part of the Fast Metabolism Diet. You've probably heard that coffee can actually help you lose weight, and there are some studies that seem to back that up. But despite this, I urge you to leave caffeine behind.
Over age 65, you should slightly increase protein intake but also increase consumption of fish, eggs, white meat, and products derived from goats and sheep to preserve muscle mass. Consume beans, chickpeas, green peas, and other legumes as your main source of protein.
In case you have a strong need for coffee, exceptionally, you can have at maximum a small cup of coffee per day to retain your FMT programme, with no sugar, honey, sweeteners, milk or other additives.
A healthy breakfast on the longevity diet might contain whole grains, nuts, and fruit. Longo himself likes to have friselle, a whole-grain bread from Italy, with a nut spread containing almond and cocoa, as well as an apple.
The 5 days of the fasting-mimicking diet focus on low-calorie, low-protein, and high-fat plant-based foods. Unlike intermittent fasting, a person on the fasting-mimicking diet continues to eat during the “fasting” period.
Anti-Aging Benefits: By promoting cell turnover and regeneration, intermittent fasting can have major anti-aging effects on the skin. It helps slow down the aging process and results in skin that looks and feels more youthful.
Aging can't be entirely halted, but it can be slowed. Getting enough sleep, maintaining optimal sex hormone levels, eating a diet rich in plants, and staying physically active all promote healthy aging. The majority of skin aging results from UV damage and can be prevented with the routine use of sunscreen.
Autophagy, as the key nutrient recycling pathway, enables eukaryotic cells to adapt to surging cellular stress during aging and, thereby, delays age-associated deterioration. Autophagic flux declines with age and, in turn, decreases in autophagy contribute to the aging process itself and promote senescence.
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