Are you curious about the benefits of fasting but can’t imagine giving up food entirely? You’re not alone! Most people think of this idea but can’t find a solution. Luckily, there’s a solution that lets you have the best of both worlds: the Fasting Mimicking Diet Plan (FMD).
This revolutionary approach allows you to enjoy real food while tricking your body into a fasted state, giving you all the benefits of the diet without fasting for too long. Sound too good to be true? Let’s start our journey by ourselves without paying a heavy fee to your dietitian.
Fasting Mimicking Diet (FMD) Introduction
Created by renowned nutritionist and ageing expert Dr. Valter Longo, FMD uses purposeful meal planning to simulate the body’s physiological fasting state.
Fasting, mimicking a diet meal plan is unlike traditional dieting, where you must follow a restricted diet throughout the month and a 5-6 day diet restriction in a month.
What Can You Eat on the Fasting Mimicking Diet Plan?
- it includes low caloric almost 800-1100kcal, low protein nutritious diet.
- it is a plant-based diet, meaning only vegetable protein is included and animal-based protein is not added.
- Those plant-based proteins which contain lectin(legumes and beans) will be washed out of lectin by boiling and soaking.
- Processed food is restricted and healthy fat is included.
- Sugar-containing fruits such as mango, grapes and bananas are not allowed.
- A mimicking diet plan is a nutritious low-caloric but nutrient-dense.
How Fasting Mimicking Diet Plan is a different plan
For the five days that you follow the fasting-mimicking diet, your daily caloric intake will not exceed 600kcal. Over five days, your body mass index (BMI) drops by 0.1 to 0.4 points daily, almost 0.5 to 0.9.
You may think it’s not enough for an obese person but if you do it each month you will see clear results within 12 months. Your daily caloric intake will not exceed 600kcal for the five days you follow the fasting-mimicking diet.
With monthly planning, an obese individual could reach normal weight in a year- the goal of mimicking a diet.
Caution
Don’t apply if you are a diabetic patient, cancer patient or have some other medical problems. If you are taking some medication then consult your doctor. Morever if you are 60 plus or underweight then it will not recommended for you.
People with Eating disorders may feel unhealthy after following restrictive diets like FMD or may feel dizziness. Females who are pregnant and breastfeeding should avoid this fasting meal plan.
Results of Fasting Mimicking Diet Plan You Will See
- Because lacking calories causes weight loss, obesity decreases.
- Diabetes: FMDs in type 1 diabetic patients have been shown to restore insulin generation in the islets of the pancreas, improving their type 1 diabetes.
- Reduced high blood pressure: many patients could cut back on or stop using their medications.
- Increased stem cell circulation probably positively impacts autoimmune conditions including rheumatoid arthritis and multiple sclerosis.
- Lowering LDL, triglycerides, and CRP to prevent heart attacks and strokes.
- Cancer cure rates increase by preserving healthy cells, the bone marrow, and boosting immune cells.
- Slow down the ageing process.
Sample for FMD Meal Plan
This Fasting Mimicking Diet Plan is low protein and moderate carbs and healthy fat is added.
Day 1: Around 1,100–1,200 calories.
Days 2–5: Around 700–900 calories. This low-calorie intake triggers the body to enter a fasting-like state, activating processes like autophagy
Day 1
Breakfast: 1/2 Avocado & 1/2 cup of Veggie Soup.
Snack: 7–10 almonds or walnuts.
Lunch: 1 serving Vegetable Salad with Olive Oil Dressing.
Snack:5-6 olives (for healthy fats and sodium) and 5–6 almonds or pumpkin seeds.
Dinner: 1 cup roasted vegetables (e.g., broccoli, cauliflower, or Brussels sprouts) and 1–2 tbsp almond butter.
Day 2
Breakfast: 1- 2 slices of whole wheat bread with a bit of almond butter on it, a cup of coffee or green tea.
Lunch: 8 oz. of homemade vegetable soup without adding pasta or beans.
Dinner: A small bowl of tossed salad with olive oil and vinegar.
Day 3
For breakfast, 1 bowl of Nut Banana oatmeal baked.
Lunch: Homemade vegetable salad 1 bowl with olives.
Dinner: Whole wheat veggie wrap with green tea.
Day 4
For breakfast, 1 cup of nonfat plain Greek yoghurt with fruit (berries, apples) is added with hibiscus tea.
Lunch: Hummus bowl with lemon roasted.
Dinner: 1 serving Butternut Squash & Black Bean Tostadas.
Day 5
For breakfast: Oatmeal with cinnamon, diced apple, and a cup of green tea.
Lunch: Vegetarian tikka masala with 3/4 bowl rice.
Dinner: 1 serving vegan tacos without beef.
Conclusion
The fasting mimicking diet (FMD) for 5 days every month can lower your body mass index (BMI) by 0.4 to 0.9 units. In the long term, this helps you to keep your BMI stable and in the 21.0 to 22.0 range.
Ongoing research explores fasting mimicking diet plan potential to promote longevity and protect from age-related disease. But keep in mind, the advice of your health consultant is required especially if you have some health-related concerns.
FAQs
What foods are included in the 5-Day FMD?
- Plant-based soups.
- Broths, and smoothies.
- Nut and seed-based snacks.
- Low-carbohydrate vegetables.
- Olive oil, avocado, and coconut oil for healthy fats.
- Supplements for micro and macronutrients.
Can I exercise during the Fasting Mimicking Diet?
Yes! You can do light and moderate exercise for 30 min but hard exercise especially on day 2-5 may cause you dizziness.
What can I drink during the Fasting Mimicking Diet?
- Water: Plain water is the best.
- Herbal tea: Unsweetened teas such as chamomile or green tea are suitable.
- Black coffee: If you drink coffee, it should be consumed without sugar or cream.
- Note: Avoid sugary drinks, sodas, or alcohol.
What is the Longo diet breakfast?
The Longo Diet refers to the Fasting Mimicking Diet (FMD) developed by Dr. Valter Longo For the Longo Diet the focus is on foods that are low in protein, low in carbohydrates (mostly from vegetables), and high in healthy fats.
How do I break the fast after completing the FMD?
After completing the 5-day FMD, it’s important to restart with light, easily digestible foods like soups, salads, and steamed vegetables. Avoid heavy, fatty meals immediately after completing the diet.
How much weight can you lose on the fasting mimicking diet plan?
You can reduce 5 pounds in a month easily but it carries from person to person according to metabolism.
