A VERY EASY VERSION OF THE FASTING MIMICKING DIET ––– by NILS OSMAR

  • Fasting Mimicking Diets ––– FMDs ––– have been around for decades.
  • Spinning off of Longo’s ideas, some people have developed alternative versions. To be clear, Longo does not endorse any of them. The only one he endorses is the one which is sold by ProLon. 
  • The best-know version was developed by Dr. Valter Longo, a professor of gerontology and biological sciences and Director of the Longevity Institute at the University of Southern California.
  • FMDs that are well-designed promote autophagy and apoptosis. They lower insulin and blood glucose, lower IGF-1, crank up the metabolism, and increase our natural levels of growth hormone, clear out senescent cells and clean out debris out of our cells. At the end of a 5 day FMD, when you resume eating, your body will create a flood of new stem cells and, according to Longo, regenerate your immune system.

ALL FASTING MIMICKING DIETS ARE:

  • HIGH IN FAT
  • LOW IN CARBS
  • EXTREMELY LOW IN PROTEIN

ONE EASY FASTING MIMICKING DIET:

This is one I’ve done a few times. It restricts protein and carbs but not fat. Surprisingly, it can still sometimes result in the loss of excess body fat.

LIMIT PROTEIN to 15 grams/day.

  • Eating MORE than 15 grams shuts down autophagy, a beneficial metabolic process that cleans debris out of your cells and, as the fast progresses, removes senescent cells from your body.
  • You must avoid animal protein during the FMD as it has amino acids in it which switch off autopagy.

LIMIT NET CARBOHYDRATES to 50 grams/day.

  • If you’re used to ketogenic eating, you may want to go lower than 50 grams.
  • This version let you eat things like broccoli, mushrooms, cauliflower, celery, pickles, iceberg lettuce, sauerkraut, and other low carb, almost zero-protein foods.
  • You don’t have to restrict portions. You can eat a huge green salad for lunch or dinner as long as you make sure to stay within these macros. A whole cup of iceberg lettuce has only 1 gram of net carbs. 

EAT AS MUCH FAT AS YOU WANT

  • Some people think this must be typo. But it’s not. This version of the FMD does not restrict calories.
  • The reason is that fats have almost no impact on insulin (which directs your body to store energy in the form of fat) and let you feel full and satiated while eating hardly any protein or carbs.
  • For example, you might eat an avocado or two… put some heavy cream, coconut oil or MCT oil in your coffee.) (Avoid inflammatory fats like soy oil and corn oil.)
  • Don’t deliberately overdose on fat, just eat a little fat when you’re hungry. If your goal is to lose weight, you may need to restrict fat to 80 grams/day. But many people find they lose body fat even when they don’t restrict fat at all on an FMD. 

SAMPLE MEAL:

  • A huge green salad with some tomatoes and avocados.
  • A large bowl of vegetable soup

WHAT TO DRINK ON THIS VERSION

  • WATER
  • SPARKLING WATER (unflavored and unsweetened)
  • COFFEE (with or without cream) (I’ll sometimes have coffee with whipped cream sweetened with allulose, which further lowers blood glucose. And –– yup –– I lose weight.)
  • GREEN TEA
  • MINT TEA
  • CITRUS BERGAMOT TEA
  • ALOE VERA JUICE (inner leaf only; the outer leaf is toxic)
  • ALOE VERA GEL (inner leaf only; the outer leaf is toxic)
  • PICKLE JUICE
  • WATER with a dash of vinegar 

To make the diet more ketogenic, if that’s your goal, you could cut the carbs down to 20 or 30 grams/day, and up the fat levels if you feel the need for more calories. 

WHAT ABOUT SUPPLEMENTS?

  • It’s fine to take NMN, resveratrol, and other NAD boosters and sirtuin activator
  • Avoid supplements containing leucine and methionine
  • A good FMD will remove senescent cells from your body. Adaptogenic herbs mend the telomeres on senescent cells, making it impossible for the body to find and remove them. So you should avoid adaptogenic herbs like ashwagandha and astragalus when doing this type of FMD.

REMINDER: FMDs are NOT diets you can follow for the rest of your life.

  • They TEMPORARY diets designed to promote HEALTH AND LONGEVITY.
  • By limiting PROTEIN, it promotes AUTOPHAGY (deep cleaning of body cells) and APOPTOSIS (getting rid of senescent cells).
  • Some people do a fasting mimicking diet once a month. Others, once every three months. If you did it full time, you would not be getting enough protein to live on, and would die.
  • Not sure if you should fast or do an FMD? Check with a health care practitioner. I’m not advising you to fast, I’m telling you how to do a particular type of fast (or FMD) if you make the decision to do it.