5-Day Fasting Mimicking Diet Plan | Do It Yourself
Dr. Khansa December 26, 2024
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5-Day Fasting Mimicking Diet Plan | Do It Yourself

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? 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 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? 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? 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.

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7 Days 1200 Calorie Diet Plan| Written by a Dietitian
Dr. Khansa August 31, 2024
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7 Days 1200 Calorie Diet Plan| Written by a Dietitian

Let’s understand why a 1200 calorie diet plan is important. The answer is when we talk about fat loss healthily, then 1200 calories for a normal healthy person is excellent. The best way to reduce the extra fat is to include a high-protein, low carb and low-fat diet. Why a high-protein diet to lose fat? A high-protein meal helps to reduce the chances of loss of muscle mass. Our target is to reduce extra fat. So, a combination of low-calorie and high-protein meal plans helps people lose weight without deficiency of essential nutrients. Key Components of Meal Menu Sample 7-Day 1200 Calorie Meal Plan Here, is the 7-day diet plan. it contains a 1200 calorie meal menu. A professional dietitian designed This diet plan with calories and macronutrients mentioned in it. A healthy and normal person can enjoy it to lose weight and for fitness. Day 1 Smoked Trout with salad and mixed greens Ingredients: Recipe:Combine the smoked trout, cherry tomatoes, cucumber, red onion, capers, and mixed greens in a big bowl. Mix the olive oil, lemon juice, salt, and pepper in a small bowl.Pour the salad dressing over it and toss to mix it in. Top with a scattering of freshly chopped dill. Serve right away and savour! Oatmeal with Cheddar Ingredients: Recipe:Heat 1/2 tbsp oil in a large saucepan over medium heat. Add shallot and cook, stirring occasionally, until softened, 1 to 2 minutes. Then add oats and stir for 1 minute. Add water salt and pepper. Bring to a boil, then reduce heat to a simmer. Cook, stirring often, until creamy, 10 to 12 minutes.Meanwhile, heat the remaining oil in a large skillet over medium-high heat. Add collards along with the remaining water and each salt and pepper. Cook, stirring occasionally, until tender, 5 to 7 minutes. Stir cheese and salsa into the oatmeal. Serve with the collards, eggs and more salsa, if desired. Day 2 Egg Salad Sandwich Ingredients: Recipe:In a small bowl, mix the mustard and olive oil. Chop the boiled egg whites and whole eggs, and add to the mustard mixture. Spread the egg salad mixture on the bread to serve open-faced or as a sandwich. Enjoy this easy 1200 calorie diet plan. Day 3 Avocado Toast Ingredients: Recipe:Mash your avocado, and add salt and lemon. Add a layer of cottage cheese on the toast. Garnish with chopped green onion and fresh pepper. Enjoy this 1200 calorie diet plan. Day 4 Chicken Omelette Ingredients: Recipe:In a small bowl, whisk the eggs together until they are smooth. Place a large pan on the stove on low heat and add the coconut oil. Once the coconut oil is melted, pour the eggs into the pan. Sprinkle the eggs with salt and pepper and let the eggs cook for a few minutes until the edges start to brown.Add the chicken, cheese, tomato and spinach to half of the omelette and allow it to cook for a few more minutes. Fold the omelette in half using a spatula and cook for a few more minutes until the omelette is golden and cooked through. Strawberry Coconut Smoothie Ingredients: Recipe:Blend strawberries, coconut milk, protein powder, water, and honey until creamy. Add ice and serve it. Enjoy this 7-day 1200 calorie diet plan. Day 5 Baked Chicken Ingredient: Recipe:Set oven temperature to 400°F. Chicken breasts should be pressed to a 1-inch thickness and put in a casserole dish coated with non-stick cooking spray. On each chicken breast, spread a little basil pesto sauce. Bake for about 15 minutes, uncovered.After taking the chicken out of the oven, top each breast with a thinly sliced tomato and mozzarella cheese. Return to the oven and sit for 5 to 7 minutes until the cheese has melted. Take pleasure in this simple 1200 calorie diet. Day 6 Roasted Chickpeas Ingredients: Recipe:Preheat oven to 400°F (204°C). Line a large baking sheet with a silicone baking mat. Set baking sheet aside. Use cold water to rinse and drain the chickpeas in a large strainer. Spread them out onto a prepared baking sheet and pat dry.Once 100% dry, place chickpeas into the oven and bake for 15 minutes. Remove chickpeas from the oven, but keep the oven on. Drizzle chickpeas with olive oil—evenly coated chickpea with a large spatula.Mix the cinnamon and sugar, then sprinkle over chickpeas and stir to coat them evenly. Place coated chickpeas back in the oven and bake for another 15 minutes.After chickpeas are done, please keep them in the oven. Turn the oven off and slightly crack open the oven door. Allow the chickpeas to sit inside as the oven cools down for 30 minutes. Remove from the oven. Day 7 Honey Salmon Ingredients: Recipe:Combine the sauce ingredients and divide the sauce in half. Marinate the salmon in half of the sauce for 15-30 minutes. Arrange salmon on a foil-lined and bake at 350°F for 15-20 minutes, depending on the thickness of the salmon.Pour the salmon with the leftover marinade halfway through. Dish and serve the salmon hot drizzled with the remaining sauce. Enjoy this 1200 calorie diet plan. Conclusion A 7-day, 1200 calorie diet plan can be an effective short-term strategy for weight loss, especially when written by a dietitian to ensure you’re getting essential nutrients. This plan will start your journey by focusing on portion control and nutrient-rich foods. However, it’s important to note that such a low-calorie diet is unsuitable for everyone. Always consult with a healthcare professional before starting any diet, and remember that sustainable weight loss involves a balanced diet, regular exercise, and healthy lifestyle changes. FAQs What is the 7-day 1200 calorie diet plan challenge diet? According to science, if you properly follow a 7-day calorie meal plan then you will quickly lose your body fat. How to get super slim in 7 days? If you follow the meal properly avoid fast and junk food and take green tea daily, then you will see clear results. How much weight can I lose on a 1200 calorie

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