The Fasting Mimicking Diet (FMD) is a scientifically designed diet that offers the benefits of fasting without complete food deprivation. It limits calorie intake while maintaining essential nutrients that help the body reach a fasting state. Dr Valter Longo developed the FMD, which supports longevity, cellular repair and overall health improvement. Unlike traditional fasting, which involves extended periods without food, this diet allows small, nutrient-dense meals that trick the body into thinking it is fasting.
The FMD is beneficial for individuals who find complete fasting difficult. Let’s explore the FMD in detail, including its benefits, mimic fasting diet plan, and useful tips.
What is Fasting Mimicking Diet?
The Fasting Mimicking Diet plan is a well-structured eating plan, typically for five days, that provides a low amount of calories while maintaining important and necessary nutrients. It is designed to mimic the effects of fasting.
Key aspects:
- Caloric restriction: The diet provides around 1,100 calories on the first day and approximately 750 calories per day for the next four days.
- Macronutrient balance: It focuses on healthy fats, limited proteins and low carbohydrates.
- Autophagy activation: The body undergoes a process of cellular cleaning and repair, and removing damaged cells.
- Ketosis: The body shifts to a fat-burning mode like traditional fasting with reduced carbohydrates.
Benefits of Fasting Mimicking Diet
The FMD offers several health benefits, many of which are supported by scientific research.
- Cellular rejuvenation: The diet activates autophagy where the body regenerates new cells and removes damaged cells, potentially reducing the risk of chronic diseases.
- Weight management: Ketosis helps the body burn fat, which leads to easy weight management.
- Improved metabolic health: The FMD may regulate blood sugar levels, improve insulin sensitivity and support cardiovascular health.
- Reduced inflammation: Many chronic conditions are linked to inflammation, and this diet may help reduce inflammatory markers.
- Brain health support: The diet promotes the production of brain-derived neurotrophic factor (BDNF), which may reduce the risk of neurodegenerative diseases by improving cognitive function.
Meal plans for Fasting Mimicking Diet
The FMD diet includes nutrient-dense, plant-based meals. Here’s a sample fasting-mimicking diet plan:
|
Breakfast
|
Lunch
|
Dinner
|
Snacks
|
|
Nut-based bar and herbal tea
|
Lentil soup with olives
|
Steamed vegetables with avocado
|
Handful of nuts
|
|
Green smoothie with almond butter
|
Vegetable broth with chickpeas
|
Zucchini noodles with olive oil
|
Seaweed crisps
|
|
Chia seed pudding with coconut milk
|
Miso soup with mushrooms
|
Steamed greens with walnuts
|
Handful of olives
|
|
Herbal tea and handful of nuts
|
Tomato and spinach soup
|
Roasted cauliflower with tahini
|
Seed crackers
|
|
Almond milk with flaxseeds
|
Pumpkin soup
|
Steamed asparagus with olive oil
|
Avocado slices
|
Foods list in Fasting Mimicking Diet
Below is a categorised list of recommended fasting mimicking diet food list:
- Healthy fats: Olive oil, avocado, coconut oil, nuts, seeds, and nut butter.
- Low-carb vegetables: Spinach, kale, broccoli, zucchini, cauliflower, and asparagus.
- Plant-based proteins: Lentils, chickpeas, tofu, and tempeh (in limited amounts).
- Herbal teas: Green tea, chamomile tea, and other caffeine-free herbal infusions.
- Soups and broths: Vegetable broths, miso soup, and low-calorie soups made with mushrooms or tomatoes.
- Fermented foods: Sauerkraut, kimchi, and pickled vegetables to support gut health.
- Berries and low-sugar fruits: Blueberries, raspberries, and small portions of apples.
- Avoid highly processed foods, refined sugars, dairy, and high-protein animal products.
Tips for following Fasting Mimicking Diet
To successfully follow the FMD and gain maximum benefits, consider these tips:
- Plan ahead: Preparing meals in advance ensures you stick to the recommended foods and portion sizes.
- Stay hydrated: Drink enough water and herbal teas to stay hydrated.
- Avoid strenuous exercise: While mild activities like yoga and walking are fine, avoid intense workouts.
- Listen to your body: Some fatigue is normal, but consider adjusting the plan if dizziness or extreme weakness occurs.
- Ease back into regular eating: Transition to a balanced diet once the five-day cycle is complete.
Conclusion
The Fasting Mimicking Diet offers a structured way to achieve the benefits of fasting without complete food deprivation. However, following it correctly is essential to maximise its effectiveness.
For long-term health and financial security, it is also crucial to have reliable health insurance plans. Individual health insurance policies cover medical expenses and ensure access to quality healthcare in case of emergencies. With a balanced lifestyle, healthy diet and proper healthcare insurance plans, you can take a proactive approach towards long-term well-being.
Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis, or treatment. Please consult your general physician or another certified medical professional for any questions regarding a medical condition. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.