Fast Mimicking Foods: What to Eat & Avoid (2024)

In recent years, the Fasting Mimicking Diet (FMD) has garnered attention due to its potential health benefits, which include promoting longevity, protecting against diseases, and supporting weight loss.

The diet is designed to trick the body into a fasting state while still providing essential nutrients.

At the heart of FMD lies a category of nourishment known as fast-mimicking foods.

Key Takeaways:

• Restricts calories to 34-54% of normal intake for 5 days
• Focuses on plant-based, nutrient-dense foods like vegetables, nuts, seeds
• Limits protein, moderate fat and carbs to mimic fasting
• Follows a structured calorie plan: 1100 day 1, 725 days 2-5
• Avoids processed foods and requires weighing and tracking intake
• DIY approach vs. pre-packaged programs for FMD.

Foods Used in a Fasting-Mimicking Diet

A fasting-mimicking diet typically involves consuming very low-calorie, plant-based foods for a period of 5 days once per month. The diet aims to provide nutrients while still tricking the body into a fasting state.

Day 1 (about 1100 calories)

• Clear broths and vegetable soups
• Small amounts of nuts like almonds and walnuts
• Olive oil and coconut oil for healthy fats
• Olives
• Herbal teas
• Vegetables including leafy greens, broccoli, cucumbers

Days 2-5 (about 725 calories per day)

• Vegetable soups
• Nut bars with almonds, macadamia nuts, pecans
• Plant-based proteins like tofu and beans  
• Non-starchy vegetables like cauliflower, peppers, tomatoes
• Legumes including chickpeas, lentils
• Plant-based milk like soy or almond milk
• Herbal teas
• Snacks like kale crackers

Foods to avoid:

• Animal proteins
• Starchy vegetables
• Fruit
• Dairy products
• Processed foods

The fasting mimicking diet provides calories and nutrients while still inducing ketosis and other benefits of fasting. Consuming very low calorie, plant-based foods seems to be key to tricking the body into a fasting state.

Understanding Fasting Mimicking Diet (FMD)

The fasting mimicking diet (FMD) is a type of short-term, low-calorie diet that is meant to mimic the effects of fasting while still allowing the consumption of some food. It was developed by Dr. Valter Longo, director of the Longevity Institute at the University of Southern California.

The FMD lasts for 5 days and involves significantly reducing calorie intake while maintaining specific macronutrient ratios.

• On day 1, calories are restricted to about 1,090 and the macronutrient ratio is: 10% protein, 56% fat, 34% carbs
• On days 2-5, calories are further reduced to about 725 calories per day with a ratio of: 9% protein, 44% fat, 47% carbs

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During the FMD, all foods consumed should be plant-based. The allowed foods include:

• Soups: Vegetable broths, clear broths
• Snacks: Olives, nuts, seeds
• Beverages: Herbal teas, water
• Bars: Nut bars with ingredients like nuts, coconut, honey
• Crackers: Kale crackers, vegetable crackers
• Oils: Olive oil, coconut oil
• Supplements: Vitamins, minerals, omega-3s

Foods to avoid on the FMD:

• Animal proteins: Meat, fish, eggs
• Starchy vegetables: Potatoes, corn
• Fruit
• Dairy products
• Processed foods

Preparation for the Diet

The FMD should be done in cycles, with 3-6 cycles recommended for optimal results. After finishing the 5 days of restricted calories, normal eating is resumed before starting another round. Some key tips when following the FMD:

• Prepare meals in advance based on calorie targets
• Drink plenty of water (at least 70 oz per day)
• Take supplements as needed
• Avoid caffeine
• Follow the diet closely without making substitutions

Definition and Origins

The Fasting Mimicking Diet is a scientifically designed eating pattern that mimics the effects of fasting on the body while allowing for the consumption of specific nutrients. This diet was developed by Dr. Valter Longo and his team at the University of Southern California.

Benefits of FMD

The FMD has been associated with various health benefits such as:

• Promoting cellular rejuvenation and longevity.
• Enhancing cognitive function.
• Supporting weight loss and metabolic health.
• Reducing risk factors for common diseases like diabetes and cardiovascular disease.

Key Principles of FMD

Calorie Restriction and Macronutrient Composition

The FMD is typically a 5-day regimen where caloric intake is significantly reduced. The diet comprises plant-based foods, rich in healthy fats, but low in carbohydrates and proteins.

Types of Foods to Include and Avoid

The primary foods recommended include:

• Healthy fats: Avocados, nuts, and olive oil.
• Vegetables: Leafy greens, broccoli, carrots.
• Complex carbohydrates: Quinoa, sweet potatoes.
• Protein sources: Plant-based protein from legumes and nuts.

Foods to avoid include:

• Animal-based proteins
• Processed foods
• Sugary beverages

Transitioning into Ketosis

Transitioning into ketosis is a crucial aspect of FMD, helping the body to utilize fat as a fuel source, promoting fat loss, and triggering cellular autophagy.

Implementing FMD

Preparing for the Diet

Before embarking on the FMD, it’s advisable to consult with a healthcare professional, especially for individuals with pre-existing medical conditions or those on medication.

Core Fast Mimicking Foods

When it comes to the Fasting Mimicking Diet (FMD), the emphasis is on selecting foods that are high in fats, moderate in complex carbohydrates, and low in proteins, as these macronutrient ratios are essential in triggering the body's fasting mode while still supplying necessary nutrients.

Avocados and Nuts as Primary Sources of Healthy Fats

Both avocados and nuts are cornerstone foods in the FMD due to their high healthy fat content, which is vital for providing energy during the calorie-restricted period of this diet. Here's a breakdown of the nutritional values:

Importance of Plant-Based Foods

Plant-based foods are a crucial component of the FMD as they provide essential nutrients while keeping the calorie count low. The emphasis is on whole foods that are minimally processed.

Structuring Your FMD Meals

Effective meal planning is paramount for the success of the FMD. This section delves into how to structure meals to meet the diet's requirements while ensuring nutritional adequacy.

Meal Planning and Preparation

Planning your meals in advance helps in adhering to the diet's strict caloric and macronutrient guidelines. Here are some steps to consider:

1. Calculate Daily Caloric Needs: Determine the caloric distribution for each day of the FMD.
2. Select Appropriate Foods: Choose foods that align with the FMD's macronutrient ratios.
3. Prepare Meals in Advance: Having meals prepared ahead of time aids in staying on track.

Portion Control and Calorie Tracking

Monitoring portion sizes and tracking calorie intake are crucial to ensure you are adhering to the diet's guidelines.

Supplements and FMD

The fasting mimicking diet typically involves taking vitamin, mineral, and omega-3 supplements. These supplements help provide essential micronutrients and support the metabolic effects of fasting during the low-calorie diet. By supplying key nutrients while restricting calories, the supplements enable the diet to achieve reductions in IGF-1, glucose, inflammation and other fasting-like effects in a practical and safe way. In summary, the supplements are crucial for supporting and enabling the fasting-mimicking effects of the diet.

Role of Supplements in FMD

Supplements like algal oil and multivitamins are incorporated to compensate for any nutritional deficiencies.

Recommended Supplements

It's advisable to consult with a healthcare professional to determine the appropriate supplements.

https://www.youtube.com/watch?v=video

DIY FMD vs. Pre-packaged Programs

Exploring the pros and cons of a DIY FMD approach as compared to opting for pre-packaged programs like ProLon.

Cost Comparison

An analysis of the cost involved in both approaches, factoring in the price of foods, supplements, and any additional resources needed.

Frequently Asked Questions

What are the main objectives of the Fasting Mimicking Diet?

The FMD aims to promote cellular rejuvenation, support metabolic health, and reduce risk factors for various diseases.

Which foods are considered fast mimicking?

Foods high in healthy fats, moderate in carbohydrates, and low in proteins like avocados, nuts, and olives are considered fast mimicking.

Can I exercise during the FMD?

Yes, you can exercise during the Fast Mimicking Diet (FMD). In fact, moderate exercise is generally encouraged during the FMD to help maintain muscle mass and overall physical fitness. However, it is important to listen to your body and not push yourself too hard, especially if you feel weak or dizzy. Adjust the intensity and duration of your workouts as needed.

What are the benefits of fasting?

Fasting has been shown to have numerous health benefits. It can promote weight loss, improve insulin sensitivity, lower blood sugar levels, reduce inflammation, and increase longevity. Fasting may also help with cellular repair and autophagy, the process by which the body removes damaged cells and replaces them with new ones. However, it is important to note that fasting may not be suitable for everyone, especially those with certain medical conditions or those who are pregnant or breastfeeding.

Can the FMD be combined with other fasting methods?

Yes, the FMD can be combined with other fasting methods if desired. Some people choose to follow a more traditional fasting schedule, such as intermittent fasting or prolonged fasting, while still incorporating the FMD meal plan. However, it is important to consult with a healthcare professional before combining different fasting protocols to ensure it is safe and appropriate for your individual circumstances.

Can the FMD be used for fat loss?

Yes, the FMD can potentially aid in fat loss. During the five-day period of the FMD, the body is in a fasting state and may utilize stored fat as an energy source. However, it is important to note that the primary goal of the FMD is not solely focused on weight or fat loss, but rather on providing various health benefits and promoting overall well-being.

Can I follow a ketogenic diet while doing the FMD?

The FMD is a plant-based meal plan that provides specific nutrient ratios to help mimic the effects of fasting. It is not designed to be followed in conjunction with a ketogenic diet, which typically requires a high-fat.

What foods are in a fast mimicking diet?

• Soups: quinoa, mushroom, tomato, butternut squash, etc.
• Nut bars: almonds, macadamia nuts, pecans, cashews
• Avocados
• Greens powder supplements
• Olives, kale crackers
• Vegetables: like spinach, broccoli, carrots
• Whole grains: like oats or sweet potatoes
• Seeds: like chia, pumpkin, sunflower
• Herbal teas

Can you do the fasting mimicking diet on your own?

Yes, you can create your own fasting mimicking diet plan using whole foods like avocados, vegetables, nuts, seeds, and herbal teas.

• You need to carefully calculate macros and calories for each day. Days 1-5 have different calorie goals.
• Use a food scale and tracking app like Cronometer to ensure you meet the calorie and macro goals.

What is the avocado fast mimicking diet?

It involves eating only 2 avocados and 2 green drinks per day for 5 days. The green drink provides nutrition with minimal carbs.

What can I eat on a mimicking fast diet?

• Soups, nut bars, avocados, olives, kale crackers, vegetables, whole grains, seeds, herbal teas.
• Focus on nutrient-dense whole foods that are low in calories, protein, sugar, and carbs.

What are the rules for fasting mimicking diet?

• 5 days of restricted calories (about 34-54% of normal intake)
• Plant-based foods only
• Limit protein intake, moderate fat and carbs
• 1100 calories on day 1, 725 calories days 2-5
• No heavily processed or high fat foods
• Weigh and track all food
• Supplements may be included