Valter Longo Diy Fast Mimicking Diet Guide
The idea of a fast mimicking diet, developed by Valter Longo and his colleagues, has been clinically proven to provide many of the same benefits of a water fast, without requiring participants to abstain from food entirely.
The diet has been clinically tested and commercialized by a company called L-Nutra, with the goal to take this from a fringe idea, to something that can be used in many different clinical settings.
Their product is called ProLon, and for safety and efficacy reasons they strongly recommend not to make a homemade version of this diet, which could be ineffective and potentially harmful.
I 100% agree with their cautionary stance, because there are many situations in which a fast mimicking diet could be dangerous and below well discuss these situations more.
I would re-iterate L-Nutras warning by requesting readers exercise extreme caution around a DIY fast mimicking diet, and if they are going to do it, they read this article completely , and ensure they fully understand the risks. Including whether or not theyre in an at risk category .
That being said, there are a number of reasons that someone may wish to create their own version, including:
In that vein, this post is a continuation of that discussion Valter himself started, and hopefully fills in some blanks.
Modified Fasting Vs Intermittent Fasting
You may decide to do a modified fast rather than intermittent fasting for a few reasons:
- It allows you to reap the benefits of prolonged fasting. Prolonged fasting offers more significant potential for cellular repair.
- Fasting mimicking is a type of nutritional phasing, which means your bodys metabolism is less likely to slow down and adjust to the new cycle of eating/not eating.
- A modified fast is ideal for women over 40, who want to enhance their metabolism while avoiding the possible negative impact that intermittent fasting can have.
- A modified fast is a way to reset your body and start burning belly fat, log after the diet is over. In the FMD study, we learned that subjects mostly lost weight in the abdominal region. You may know that abdominal fat is a precursor to many metabolic diseases.
Or you may decide to combine both! Remember, you only need to do a modified fast a few times a year.
Oh, and if you would like more guidance to lose weight, reset your hormones, and get fit, check out my 30-Day Intermittent Fasting Transformation, where you will find a Fasting Mimicking Diet Recipe Book, another meal plan, and a Macro/Calorie Tracking Spreadsheet.
Different Types Of Fasting: The Basics
There is a lot of misinformation on the internet and elsewhere about fasting: what it is, what it isnt, and how to go about it. As fasting has gained popularity, it has also become less correctly understood. Dr. Longo is one of the worlds top experts on the subject of fasting.
Dr. Longos biggest fasting truth is that fasting in and of itself doesnt mean anything. You can say eating and it doesnt actually tell anyone anything about your diet. The same is true for fasting because there are so many different ways and types to go about it.
Fasting in many forms almost always means calorie restriction in some way. Many types of fasting will induce ketosis due to lower caloric intake and often lower carbohydrates.
Some types of fasting include:
- Water fasting: the name pretty much says it all you just drink water for a period of time. You can read about my experience about water fasting here.
- Alternate day fasting: not eating any food every other day
- 16/8: time-restricted fasting: eating is limited to only 8 hours during the day, sometimes known as intermittent fasting
- 5:2 fasting: a fasting approach where 2 days a week only 500 calories are consumed
- Fasting mimicking diets: a protocol where, for 3-7 days, anywhere from 300 to 1,100 calories are eaten on a specific protocol to mimic the benefits of fasting without total deprivation
Read Also: Best Supplements For Intermittent Fasting
Fasting Mimicking Diet Results
Over the last few months, I have been using various fasting-mimicking diet meal plans to decrease inflammation and lose weight I did not regain. I lost more weight than that in total but gained some back. I lost my belly fat and have found more food freedom. Read more about my experience in I Went On My DIY Version of the Fasting Mimicking Diet and Heres What Happened. Fasting does get easier with practice! However, you will not need to do the fasting-mimicking diet more than 2 or 3 times if you practice intermittent fasting. I use the fasting mimicking diet to spread the healing process and become metabolically flexible before starting intermittent fasting.
May Reduce Blood Sugar And Cholesterol Levels
The same small study led by Dr. Longo that linked fast mimicking to fat loss also observed that the Fasting Mimicking Diet group experienced a significant drop in blood sugar and cholesterol levels.
Cholesterol was reduced by 20 mg/dl in those with high cholesterol levels, while blood sugar levels dropped into the normal range in participants who had high blood sugar at the beginning of the study .
These results were also demonstrated in animal studies.
Four days of the diet every week for 60 days prompted regeneration of damaged pancreatic cells, promoted healthy insulin production, reduced insulin resistance, and led to more stable levels of blood glucose in mice with diabetes .
Although these results are promising, more human studies are needed to determine the diets impact on blood sugar.
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Who Can Follow A Fasting Mimicking Diet Plan
Its clear that a Fasting Mimicking Diet has a lot of potential benefits! Whether or not it is right for you depends on several factors. Checking with your personal healthcare provider is step one.
If your doctor gives the all-clear, following a Fasting Mimicking diet plan might help:
- Reduce risk for heart disease, diabetes, autoimmunity, or other chronic health problems
- Manage a condition that FMD has been shown to be helpful for
- Live a long life and promoting healthy aging
A Fasting Mimicking Diet is more of a lifestyle shift with two parts: the 3-7 day fasts where youre taking in fewer calories for a set amount of time, and the other days where you should be eating with health in mind.
Dr. Longo isnt a legalist when it comes to this. As he explains, its about the majority of what youre doing. If you want a small bit of sugar in your coffee, its such a small amount that its not going to rewrite your genetic code. But the cumulative effect of several sugary sodas, desserts, and high-carb, refined foods on a daily basisthose will add up to negatively impact the longevity of your genes.
Learn more from 466: Cynthia Thurlow on What Makes Fasting Unique for Women in this podcast episode.
Counting Calories For The 5
For me, this was the most annoying part of this 5-day fast-mimicking diet meal plan. I never count calories, and in general, Im not advising anyone to do so however, there is no way around it when you have to follow a calorie-restricted meal plan.
One thing I noticed is that we tend to underestimate the number of calories we are eating, so to keep it under 900 a day, I had to be very strict with my portions and especially with the use of oils.
NOTE: In my everyday life, I follow the plant paradox principles of eating, and for the past years my weight has been stable despite me eating way above the number of calories suggested in the mainstream channels. Thats mainly due to eating a lot of extra virgin olive oil Dr. Gundry advises 12 tablespoons a day, which means over 1200 calories only from oil. I dont eat that much, but still quite a lot. So, all this to say, if you do follow the plant paradox eating principles, you will have to be careful with the use of oils as they tend to be the most caloric in this plan.
Also Check: Does Fasting Help Burn Fat
Tools To Use For Your Diy Fasting Mimicking Diet Plan
Your DIY fasting-mimicking diet plan doesnt have to be complicated. You can have two avocados and a green drink, and thats it! Or you can have fun and play with your favorite vegan foods and recipes. Here are some tools that you can use:
- My Fitness Pal or Cronometer: These tools will allow you to calculate calories and macros. I prefer using My Fitness Pal even though it isnt as accurate as Cronometer. My Fitness Pal has more food options that you can select, so its less work to enter your data.
- Reddit FMD: Reddit has a whole board about the fasting-mimicking diet, including some recipes.
- FMD Log: You can use this tool to enter your foods. It will tell you what percentage of your macros you have remaining to comply with the FMD guidelines.
Getting Started With Diy Fasting Mimicking Diet
The benefit of the ProLon FMD is that its clinically tested and proven, and its so convenient. No counting calories and no shopping.
Image courtesy of ProLon
It is an investment, though. Five days of food will cost you up to $250. But, as I pointed out on my ProLon FMD review, $250 every six months is a little over $40 per month. Which really isnt much for cellular rejuvenation. To get a special ProLon discount for Foodzie.com readers click here.
If you want to DIY a fasting mimicking diet, though, you can. The fasting mimicking menus here will get you through a fast for much less than the ProLon diet.
If you dont have any health concerns, start by checking your calendar and talking to a loved one about what youre planning!
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Fast Mimicking And Ketosis
Fast mimicking is a great preface to a ketogenic diet. Thats because it can help you get into ketosis faster. Plus, eating keto foods helps you stay in ketosis the whole time.
With ketogenic fast mimicking, youll want to keep your macros within the proper range of 5-10% carbs, 20-25% protein, and 70-80% fat. If in doubt, always choose something with more fat.
When youre fast mimicking on keto, youll want to eat extra low carb and high fat. Avoid choosing foods that are low-protein since that protein will give you energy and help sustain your muscles.
Prolon Fasting Mimicking Diet: Here Is What’s Included:
Note: this represents EVERYTHING you’d eat during your 5-day fast. The cost is not cheap at a regular price of about $250. However, they do offer occasional discounts such as this one: ProLon® Discount
This protocol has been studied extensively and is widely accepted as a safe and effective way of gaining the benefits of a true fast without the taxing demands.
But yes, it’s expensive. And there are ways that the same results can be achieved with ingredients found at the supermarket or healthcare store. Below are some suggestions for creating your own Fasting Mimicking Diet at home at a fraction of the cost.
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Potential Side Effects Of The Fasting Mimicking Diet
By the second or third day on the diet, you may experience symptoms frequently seen with other prolonged fasting or ketogenic diets. These include fatigue, headache, dizziness, and weakness.
Most people feel hungry during the first few days of the FMD, but this is reduced by day 4 or 5 and on all days during the second and third cycles. Some people also suffer a slight backache that disappears once a normal diet is resumed. Following the tips above can help to minimize these potential side effects.
Once your body adapts to using ketones for fuel by day 3, you will have less hunger and cravings and feel more mentally alert. These ketones are now being used as fuel which drives down inflammation and improves your health significantly.
How Often To Do The Fast Mimicking Diet
This is a decision that ideally should be made with input from a doctor or registered dietitian, but broad guidelines are as follows:
- 1x 6 months = For healthy patients with ideal diet who engage in regular physical activity
- 1x every 4 months = For healthy patients with a normal diet who are not physically active
- 1x every 3 months = For average-weight patients with at least one risk factor*
- 1x every 2 months = For average-weight patients with at least two risk factors*
- 1x month = For overweight or obese patients with at least two risk factors*
*Risk factors are in respect to diabetes, cancer, cardiovascular or neurodegenerative disease. Examples of risk factors include pre-existing illness, blood biomarkers, family history and genetic mutations.
Read Also: How To Accelerate Weight Loss On Intermittent Fasting
Here Are The Health Benefits Of The Fasting Mimicking Diet Plan:
- Killing damaged cells and replacing with newly regenerated cells from activated stem cells
I am especially interested in the visceral fat part.
Im close to 50 and the older I get the more fat my body likes to store on my midsection compared to everywhere else.
All of my friends who are the same age are seeing this as well.
Fasting for 5 days is a way to directly target this stubborn belly fat.
but not eating anything for 5 days sounds nutty.
Dr. Longos studies showed impressive benefits of 5-day fasts.
He even found that fasting for 5 days, was one way to stop the spread of cancer, but the cancer community did NOT want to do this.
He realized that fasting with only water had a 95% failure rate.
People couldnt do it.
The National Cancer Institute believed that Dr. Longos findings were so promising they gave him grants to develop a 5-day diet that could mimic fasting.
Over a period of time, the 5-Day FMD plan was developed.
The benefit that jumped out at me was this
The body continues to focus on burning belly fat, long AFTER returning to a normal diet.
Shifting the body into an abdominal/visceral fat-burning mode, which continues after returning to a normal diet
So the Fasting Mimicking Diet Plan is like hitting the reset button.
This diet is a way of killing damaged cells and replacing with new healthier cells.
Your body also switches to target belly fat even after this 5-day period.
Dr. Valter Longo has some controversial viewpoints.
BUT
Felt More Focused And Energized
Unfortunately, we cant accurately measure the other benefits, but we certainly felt more focused and energized. We didnt feel hungry at all, but I felt a need to load on carbs at the end of the five days.
My mom had all the signs of ketosis. However, she didnt experience the keto flu, which I think was pretty cool. She was just very thirsty and had a headache one day. She was astonished that she didnt feel hungry at all, and she had no cravings or sugar withdrawals.
My mom felt full of energy and worked full time, as usual. She didnt have any other pains other than the headache. When I asked her what she thinks it went so well, she said, jokingly, that she has a strong mind. I have to agree. When she makes up her mind about something, nothing stands in her way.
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Beans And Legumes Preparation And Storage
In the case of beans and legumes, if you include them, remember they have to be soaked and pressure cooked to reduce the content of harmful lectins. In my cleanse, I use chickpeas and lentils.
While I dont soak lentils because theyll go mushy, I wash them well, pressure cook for 15 minutes, and discard the water.
As for chickpeas, I soak them overnight, change the water about three times, and pressure cook for 23-25 minutes. I do not add salt to the water when cooking, as some say it interferes with the cooking process.
Black beans are also excellent to use during this cleanse. I do the same as with chickpeas, but the pressure cooking time is 25 minutes. You find a guideline on how to pressure cook beans/legumes in The Plant Paradox Family Cookbook by Dr. Steven Gundry.
Fasting Mimicking Diet Do It Yourself: Can You Do It At Home
Fasting mimicking diet do it yourself may seem like an interesting idea. If you are generally healthy and have no chronic health problems, you may go ahead with FMD DIY. Start with moderate calorie restriction and mostly consume plant-based foods. You may create your eating plan based on the principles of FMD. The principles include eating:
- Plenty of whole grains, vegetables, and beans. They are the sources of complex carbs.
- Plant-based protein foods. For example, beans, seeds, and nuts. You may occasionally consume protein from animal sources, fish or seafood.
- Foods that contain very little saturated fats.
That said, avoid starting the FMD program on your own if you:
- Have chronic illness
- Take medications
- Are underweight
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Fasting Mimicking Diet: Benefits And How To Do It
The Fasting Mimicking Diet®, or FMD®, is a high nutrition, low protein, low carbohydrate meal plan in which calories are restricted for five days out of a month. The fasting mimicking diet has the benefits of fasting without depriving the body of food. This diet has been proven to beneficially change biomarkers associated with aging, inflammation, and poor health.
As rates of disease continue to rise, people are taking charge of their health and turning to non-conventional therapies for healing. One of the oldest and most effective strategies you can implement to improve your health and heal your body is fasting.
For many people, the idea of prolonged fasting is very intimidating. They are concerned that they will be hungry and weak without solid foods. Fortunately, there is a way to gain many of the benefits of extended fasting without eliminating all food. FMD is what we consider a partial fast and the research is demonstrating profound benefits from this healing tool.
