What Can I Eat On A Fasting Mimicking Diet
There appears to be two options used in research with fasting mimicking diets. Either a diet of permitted fresh foods or a pre-prepared FMD formula. Here are some examples for the current research studies, along with the reference clinicaltrials.gov trial number.
- Fresh Food Protocol Milan:
- 600 kcal on day 1, and about 300 kcals on days 2-5.
- Patients choose from a list of permitted fresh foods and beverages that are low carbohydrate and low protein
Metabolic Disorders And Diabetes
In one mouse study, FMD cycles had profound effects on visceral fat, glucose, and IGF-1 levels. IGF-1 is an endocrine hormone produced primarily in the liver. IGF-1 signaling has been associated with biological aging in some organisms, but whether high levels are good or bad is somewhat controversial . After return to an ad libitum diet, both glucose and IGF-1 levels returned to baseline, but visceral fat remained lower. Mice also showed evidence of significant liver and muscle regeneration as a result of FMD . In another study published in February 2017, FMD cycles were shown to reverse late stage Type 2 and even Type 1 diabetes! The FMD triggered epigenetic changes that resulted in expression of prenatal development genes in the adult pancreas. This led to pancreatic cell regeneration and the return of insulin secretion 30130-7″ rel=”nofollow”> 6).
The Prolon Meal Kit Is Plant
There are both meals and snacks. During the five days, only the foods in the kit are eaten.
The first day of the 5-day plan contains approximately 1,100 calories, with plant-based protein, healthy fats, and low carbohydrate food sources. The mail-order FMD kit available for purchase without a prescription and delivered to your door. It includes vegetable soups, bars, crackers, olives, and herbal teas.
The plan is five days long and is intended to be done once a month for a minimum of three months. Days two through five contain similar foods as day one but in smaller quantities. The goal for days 2-5 is to consume about 725 calories each day. But this isnt just 725 random calories the foods and nutrients are specifically formulated to increase autophagy/housecleaning. They do this by their effect on the nutrient-sensing pathways mentioned earlier.
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What Is The Prolon Fasting Mimicking Diet
The Fasting Mimicking Diet is a low-calorie, low-protein, low-carbohydrate, high-fat, 5-day plant-based meal plan that tricks your body into thinking it is fasting so that it may enter a cellular protection and regeneration mode while still receiving all of the essential nutrients.
While the diet is intended to produce a state of nutritional ketosis, it differs from your typical Ketogenic Diet in that it is not just low in carbohydrates but also low in protein . As noted above, a reduction in protein is necessary in order to reduce IGF-1 and trigger regenerative cellular effects .
The diet comes in a box with all of the food you are to eat for the five day period, including soups, nut bars, tea, kale crackers , olives, algae oil, an energy drink , and micronutrient supplements.
The diet ranges in caloric content from about 1100 calories the first day to 700-800 the next four days.
Save Even More Money On A Fasting Mimicking Diet
The fasting mimicking menus here were designed to create some variety, because fasting is hard enough as it is. But if you want to save even more money, simply repeat soups and snacks.
A box of Imagine Organic soup, for example, has at least two or three FMD meals in it. So if you can handle the same soup for two days, youll save some money. Similarly, one small tub of hummus and one cucumber can be a 75 calorie snack a few times, one box of tea is cheaper than three, etc.
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Fasting Mimicking Diet For Weight Loss
When you follow the fasting mimicking diet, you consume only small amounts of carbs. Carbs are the primary source of energy for the body. Thus, depriving your body of carbs causes it to use other sources to fulfill its energy requirements. These include glycogen and noncarbohydrate molecules such as glycerol and amino acids. This partially explains how the FMD meal could promote weight loss.
Furthermore, one study suggests that people following the FMD program typically consume 3454% of their normal calorie requirements. This creates a calorie deficit, which is the key to losing weight.
In a 2017 study, researchers found that by following the FMD program for three months, participants were able to shrink their waist and lose weight. Moreover, they also had healthy blood pressure.
Eating While Fasting How Does That Work
The fasting-mimicking diet is the newest form of the ancient practice of fasting. But what exactly is it?
For centuries, fasting has been used to promote mental clarity, physical rejuvenation, and spiritual awakening. Today, fasting is a diet darling, currently being researched in over 2800 clinical trials. Some of the questions being posed include:
Does fasting slow aging?
Is fasting beneficial for weight loss?
Can it be used to help manage illnesses, including autoimmune diseases, depression, and cancer?
There are several ways to fast, some forms of fasting exclude food for certain hours in a day, others eliminate food completely.
The newest form of fasting, known as the Fasting Mimicking Diet , is now in the mix. It is an approach to fasting that effectively tricks your body into thinking it is fasting while allowing some food intake. A fasting-mimicking diet aims to reap the benefits of fasting while minimizing the challenging parts of fasting, such as hunger, fatigue, and headaches.
Sounds too good to be true? There is actually solid science behind the claims and more studies in progress. Lets look into what the fasting-mimicking diet is and what the research says so far.
*Dr. Burkhart has no financial affiliation with Prolon. She is receiving no financial or product compensation for this article.
Benefits Of Fasting
The Fasting Mimicking Diet Do
Anne put together four great DIY hacks for a fasting mimicking diet, but the Foodzie team recently agreed we want to do more for our readers. So here is our five-day, total DIY fasting mimicking diet plan.
A few notes first:
Extended Data Fig 4 Stress
Extended Data Fig. related to Fig. . Stress-echocardiography analysis during the 12th cycle of FMD. a) Recovery time from the stress echocardiography measured in min . One-way ANOVA, p=0.4641ns. b) End Diastolic Volume . One-way ANOVA, p=0.8580ns. c) Left ventricle internal diameter-diastolic . One-way ANOVA, p=0.8683ns. d) Interventricular septal thickness-diastolic. One-way ANOVA, p=0.7956ns. e) Left ventricle posterior wall thickness-diastolic . One-way ANOVA, p=0.4899ns. f) Left ventricle mass . One-way ANOVA, p=0.9459ns. Data are shown as mean±SEM, n=6 mice per group.
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.
First What Is The Fasting Mimicking Diet
The FMD is the evolution of decades of pioneering work on longevity by Valter Longo, M.D., and his team at the University of South California. Longo is recognized as a leading expert on longevity, and has done great work in describing the basic biochemical pathways by which cells age. The FMD program was patented by Longo after years of basic and preliminary research in yeast and animal models.
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How Much Does Prolon Cost
The ProLon meal kit costs between $225 $249 depending upon how many meal kits you buy at one time. If you buy 1-2 boxes, you pay $249 per box. If you order 3 or more boxes, you pay $225 per box. There is also an option to get subscribe to an auto-ship for $225 per box.
If you break it down by day, your cost is about $50 per day.
That is a bit steep, but since this lasts only 5 days and is to be done only once every 6 months it could be a good option.
For those who like the idea but want to do this with food from the grocery store, Ill outline a do-it-yourself version.
Calories On A Fasting Mimicking Diet
The typical recommended caloric intake throughout the 5-day period is as follows:
- Day 1: 1,090 kcal
- Days 2-5: 725 kcal .
It’s important to note that the FMD is not designed to be a long-term diet plan.
Its meant to be performed anywhere from once a month for obese patients looking to lose weight for health reasons , and 2-3 times per year for health-conscious individuals looking to reap the potential longevity benefits.
If you are interested in experimenting with the FMD, its important you consult a medical practitioner to determine if it is suitable for you.
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Find Out Why Everyones Talking About The Prolon Fasting Mimicking Diet
ProLon® Fasting Mimicking Diet® is a 5-day program of scientifically designed, delicious food. The nutrients in the food nourish you, but dont alert your bodys internal food sensing system, so your cells think youre fasting. In other words, its a fast with food!
Harnessing the power of fasting is an integral part of the ProLon mission: to help people live healthier, all the way to 100.
The cell rejuvenation process, or autophagy, is one of the most profound benefits of ProLon because it can help people live healthier for longer.
ProLon can trigger cell rejuvenation because it is stealth to your bodys food sensing pathways and causes your cells to think theyre in a prolonged fast. This usually occurs on Day 3 of the diet. Thats the point when cells turn to themselves for nourishment. They gather their old, worn-out parts that are dragging on their inner workings, break them down, and recycle them. The end result is rejuvenated cells.
ProLon is more than a diet. It will help your body rejuvenate for healthy aging.
Healthier Eating Habits
These days, its harder to stay on track with healthy eating habits. Why? Because were all at home more, which means that we have constant access to our pantries. We snack when were hungry, we snack when were not hungry, we snack when were bored.
Yes, we snack a lot these days. And, because most gyms still are still closed, we cant work out like we used to.
Healthier eating habits
The Results From This Diet Plan
First, lets talk about the results of the Fasting Mimicking Diet study.
Fasting-mimicking Diet and Markers/risk factors for Aging, Diabetes, Cancer, and Cardiovascular Disease.
- 100 people were involved in the study
- 50 subjects ate normally for 3 months
- 50 subjects did 3 5-day rounds of the fasting mimicking diet
The subjects who followed the fasting mimicking lost an average of 5 pounds and the majority of this weight loss came from abdominal fat.
They also lost 1 inch off of their waist on average.
Here are the results of a woman who used the 5-day ProLon Fast.
- When she started the fast, she was 165.2 pounds.
- At the end of the fast, she was 158.8 pounds.
- So she lost around 7 pounds in 5 days.
Like the subjects in the experiment, it also seems that the majority of her weight came off from the abdominal region.
For people who have stubborn belly fat, this could be something that they should try.
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References For Fasting Mimicking Diets
Brandhorst S, Choi IY, Wei M, et al. A Periodic Diet that Mimics Fasting Promotes Multi-System Regeneration, Enhanced Cognitive Performance, and Healthspan. Cell Metab. 2015 22:86-99. doi:10.1016/j.cmet.2015.05.012
Clinical Trials dot Gov. search results for Fasting Mimicking Diets and Cancer. Accessed Nov 28, 2020.
de Groot S, Lugtenberg RT, Cohen D, Welters MJP, Ehsan I, Vreeswijk MPG, Smit VTHBM, de Graaf H, Heijns JB, Portielje JEA, van de Wouw AJ, Imholz ALT, Kessels LW, Vrijaldenhoven S, Baars A, Kranenbarg EM, Carpentier MD, Putter H, van der Hoeven JJM, Nortier JWR, Longo VD, Pijl H, Kroep JR Dutch Breast Cancer Research Group . Fasting mimicking diet as an adjunct toneoadjuvant chemotherapy for breast cancer in the multicentre randomized phase 2 DIRECT trial. Nat Commun. 2020 11:3083. Published 2020 Jun 23. doi:10.1038/s41467-020-16138-3
de Groot S, Pijl H, van der Hoeven JJM, Kroep JR. Effects of short-term fasting on cancer treatment. J Exp Clin Cancer Res. 2019 38:209. Published 2019 May 22. doi:10.1186/s13046-019-1189-9
Nencioni A, Caffa I, Cortellino S, Longo VD. Fasting and cancer: molecular mechanisms and clinical application. Nat Rev Cancer. 2018 18:707-719. doi:10.1038/s41568-018-0061-0
Vernieri C, Ligorio F, Zattarin E, Rivoltini L, de Braud F. Fasting-mimicking diet plus chemotherapy in breast cancer treatment. Nat Commun. 2020 Aug 26 11:4274. doi: 10.1038/s41467-020-18194-1. PMID: 32848145 PMCID: PMC7450058.
Terminology: Fmd Vs If
Before we dive into the evidence, lets clear up some terminology. My guess is that youve probably heard of intermittent fasting but are less familiar with the concept of a fasting mimicking diet . Intermittent fasting is a general term used to describe various approaches that use short-term fasting with the overall goal of improving health. Examples of IF approaches include skipping one meal a day, shrinking the eating window , or alternate-day fasting.
Under this loose definition, fasting mimicking diets can be considered a type of IF. However, FMDs are much more detailed than most IF approaches and are designed in order to achieve specific biological outcomes. Researchers have developed a very-low-calorie, low-protein diet that causes changes in markers associated with stress resistance and longevity in a similar manner to prolonged fasting. One FMD cycle on this diet usually lasts for several days and cycles are fairly infrequent . Between cycles, eating resumes as usual without any restrictions .
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What Is The Fasting Mimicking Diet
The Fasting Mimicking Diet was created by Dr. Valter Longo, an Italian biologist and researcher.
He sought to replicate the benefits of fasting while still providing the body with nutrition. His modifications avoid the calorie deprivation associated with other types of fasting.
The Fasting Mimicking Diet or fast mimicking is a type of intermittent fasting. However, it differs from more traditional types, such as the 16/8 method.
The Fasting Mimicking protocol is based on decades of research, including several clinical studies.
Though anyone can follow the principles of fast mimicking, Dr. Longo sells a five-day weight loss program called the ProLon Fasting Mimicking Diet through L-Nutra, a nutrition technology company that he started .
Final Thoughts On Fasting Mimicking Diets
I notice that while there are several studies on fasting mimicking diets, its the same researchers conducting this research and this makes me wonder why the topic doesnt have broader appeal. Many of these same researchers have financial interest in one of the prepared fasting mimicking diet products, which makes we wonder about potential bias in the research.
All and all, its a fascinating topic. As a registered dietitian, I definitely believe in the power or food, eating to help heal the body. Ill be watching this topic and writing more as more research becomes available.
To read more about intermittent fasting, diet for cancer therapy, check out the other Cancer Bites blogs:
To read more about Intermittent Fasting and enjoy 50 delicious recipes, you can purchase my book Complete Intermittent Fasting
Also Check: What Is Better Keto Diet Or Intermittent Fasting