The Fasting Mimicking Diet (FMD) is a diet protocol that mimics the effects of fasting while still allowing some food intake. The diet developed by Dr. Valter Longo and his team at the University of Southern California is low-calorie, low-protein, and plant-based. This protocol is followed for five days with specific guidelines on what to eat and drink each day to maintain a fasting state.
We'll dive into this in more detail, but some benefits of the FMD include:
Improved cognitive function and mood. In a randomized controlled study, participants had improved depression symptoms after the FMD protocol. (1)
Reduced risk of age-related diseases. FMD may lower risk factors for cancer, diabetes, heart disease, and other age-related diseases. It is also found to increase longevity and turn back biological age an average of 2.5 years. (2)
Improved metabolism and weight loss. Studies have shown that FMD can help reduce body weight, trunk fat, and total body fat. Some people may lose up to 10 pounds over the course of three months. (3)
Maintained lean muscle mass. The FMD is carefully designed to help you maintain lean muscle mass while losing weight. (4)
As a Dietitian, I work closely with clients before, during, and after a fasting protocol. You should also consult with your doctor before starting a fasting regimen and/or adjusting your diet, especially if you are taking medications or have a medical condition.
What is the Fasting Mimicking Diet?
The fasting mimicking diet is a clinically studied low-calorie, low-protein, plant-based diet that you follow over a five-day period once a month. There are currently 32 clinical studies showing benefits and uses for the FMD when followed consecutively for three months.
Dr. Longo developed the ProLon Meal Kit to allow easy adherence to the five-day diet. This kit is specifically designed to keep the body in a fasting state. So even though you are eating small things throughout the day, you are not triggering the body's nutrient sensing pathways and therefore your body will remain in a fasting state and reap those benefits of autophagy (clean-up).
What's Included During The 5-day Fast?
The ProLon meal kit comes packaged in five individual boxes marked for each day of the fast. They are slightly different each day, so it is important to follow correctly.
What's Included in Each Day's Kit?
Herbal Teas
L-Drink - glycerol based drink you sip throughout the day to preserve lean muscle mass
Nut-based L bar
Soups - different flavors in newer kits
Almond Kale Crackers or a Crisp Bar
In this clinically designed low calorie, low protein diet you will get around 720 calories, 35 grams of fat,17 grams of protein, and 80 grams of carbs each day.
Sample FMD Day
Breakfast: Nut-based L-bar, herbal tea, 1 packet of algal oil
Lunch: Carrot ginger soup, 1 packet of NR-1, almond and kale crackers
Afternoon: Herbal tea
Dinner: Lentil curry soup
Throughout the day you will also sip on an L-Drink, which is a low-calorie glycerol mix designed to provide energy and protect muscles during the fast.
Benefits of the FMD Protocol
Dr. Longo's patented 5-day Meal Kit (ProLon) has been tested independently in over 32 human trials conducted at 18 university research centers such as Stanford, Mayo Clinic, University of Miami, University of Indiana, and many others.
The benefits range from longevity (increasing lifespan and quality of life) to prevention and disease remission for:
Diabetes
Cancer
Cardiovascular Disease
Inflammation
And others
Most of the clinical trials included a protocol of three to six Prolon 5-Day FMD protocols per year. Dr. Longo recommends three consecutive months of completing the 5-day FMD protocol for optimal cellular health and longevity.
You can read more on the research and clinical studies using ProLon's FMD here.
If you're interested in trying the 5-day Fasting Mimicking Diet, you can order and learn more here.
Please let me know any questions you have and remember to always talk with your doctor before implementing a fast, especially if you are taking any medications or have medical conditions.
Wondering about weight loss with this protocol? Keep reading.
Will I lose weight on the Fasting Mimicking Diet?
The fasting mimicking diet is not developed for weight loss, but weight loss is a common result after completing three rounds of the 5-day FMD Prolon kit.
One study of 100 participants with the average age of 42 assessed markers for aging, diabetes, cardiovascular disease, and cancer after three rounds of FMD. The participants lost an average of 5.7 pounds, with some losing more. Other participants report losing up to 15 pounds over the course of three months. It all depends on your health and how much weight you have to lose.
What I believe to be an even larger benefit to the FMD protocol is the effect on aging and cellular health. When measuring biological age, it was found that the median biological age of those completing three rounds of FMD saw a decrease of 2.5 years. Meaning your biological age went backwards 2.5 years!
Autophagy and Longevity Benefits of FMD
Autophagy is a process that can only be completed within the body during a fasting state. The importance of autophagy is that it is the body's "clean-up" mode and in our high-stress and increasingly toxic environment our bodies need more clean-up than ever before!
Autophagy is a natural process that recycles damaged cell parts to help cells survive and function.
It helps suppress tumor formation and growth by eliminating toxic substances.
It improves immune function and resist pathogens.
Decreases oxidative stress and inflammation.
Increases longevity and overall quality of life.
And much more, but all of these things are issues that can stand in the way of successful weight loss. The body's fat stores are like the dirty closet that no one wants to open because they have just filled it with junk over the years.
You have to provide a safe and supportive environment in the body and you have to allow for enough time in a fasting state for the body to effectively target fat stores for energy. This is what the FMD is able to accomplish within the five day protocol.
Who Should Not Try FMD?
Anyone with an eating disorder or history of disordered eating as any type of restrictive diet can trigger behaviors.
Anyone who is underweight or at risk of nutrient deficiencies. This is not designed to be a weight loss diet, but as mentioned earlier, weight loss is a common result. You need to be working with a dietitian or health professional if you are underweight but want to incorporate fasting into your lifestyle.
Anyone who is pregnant or breastfeeding as there is not enough calories to support.
Anyone under 18 years old.
Make sure to talk with your doctor before implementing any fasting techniques and/or change to diet. I also recommend working with a dietitian to make sure you are completing the protocol correctly and getting all the essential nutrients necessary.
If you have any questions or would like to talk more about the option of the 5-day FMD, please reach out to me at info@lizriesen.com
Where Can You Order ProLon 5-day FMD Kit?
You can look at the different kit options and order through the link here.
If you are not a current client of mine I will reach out to make sure you have supportive materials and information and remind you to talk with your doctor prior to starting the fast. You can also contact me directly at info@lizriesen.com with any questions.
ProLon also has a wide array of support, health coaches, webinars, and a free support group on Facebook that you can join here. They are quick to respond to questions and you can read others comments, tips, and results from their FMD journey.
For tips, live videos, and to keep learning about nutrition and hormones, follow me @moms.hormone.dietitian
Liz Riesen, RD
Registered Dietitian and Hormone Health Coach working with women to increase energy, manage stress, and balance hormones through her Foundations of Hormone Balance Method.
Feel confident and comfortable in your body! Ditch symptoms of fatigue, bloating, weight gain, anxiety, mood swings, irregular cycles, and inflammation. Follow me @moms.hormone.dietitian
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