Fasting Mimicking Diet (FMD)

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Fasting Mimicking Diet (FMD) originally developed by Dr. Valter Longo is a 5-day structured, low-calorie, plant-based meal protocol. It tricks the body into entering a fasting state (inducing cellular autophagy, lowering blood glucose, and decreasing IGF-1) while still providing enough nutrients and calories to remain safe and mitigate severe hunger. '''The basic structure''' * Day 1: about 1,100 calories, or roughly 55% of your usual intake * Days 2-5: about 700-800 calories, or roughly 35-40% of your usual intake '''Macros:''' low protein (about 10%), low carbohydrate (about 40-45%), and high in healthy fats (about 45-50%) '''Frequency:''' typically once a month for 3 months, then once every 3 months for maintenance '''Comprising...''' * Vegetable soups (minestrone-style, tomato, mushroom, or similar) * Small amounts of nuts, olives, and olive oil for fat * Herbal teas, plus water throughout the day * Minimal sugar and refined carbs * No animal protein, dairy, or alcohol * Little to no caffeine, though some versions allow small amounts of coffee or tea ---- {html} <h2>Fasting Mimicking Diet: DIY 5-Day Meal Plan</h2> <p>This plan follows the structure of Valter Longo's fasting mimicking diet. Calorie numbers are approximate and it won't match the exact formulation of the commercial Prolon kit, so use a food tracker for the first day or two to stay near the targets.</p> <h3>Day 1 (~1,100 kcal)</h3> <ul> <li><strong>Breakfast:</strong> Herbal tea and 1 bowl (about 1.5 cups) of vegetable soup with 1 tsp olive oil (~200 kcal)</li> <li><strong>Snack:</strong> 20 g walnuts or almonds (~120 kcal)</li> <li><strong>Lunch:</strong> 2 cups vegetable soup with 1 tbsp olive oil, plus 6-8 olives (~350 kcal)</li> <li><strong>Snack:</strong> Raw veggies (celery, cucumber, peppers) with 1 tbsp tahini or a few olives (~100 kcal)</li> <li><strong>Dinner:</strong> 2 cups soup, &frac12; cup cooked brown rice or quinoa, and a side of steamed greens with 1 tsp olive oil (~330 kcal)</li> </ul> <h3>Days 2-5 (~700-800 kcal each)</h3> <ul> <li><strong>Morning:</strong> Herbal tea and 1.5 cups vegetable soup with 1 tsp olive oil (~170 kcal)</li> <li><strong>Midday:</strong> 2 cups vegetable soup with 1 tbsp olive oil (~250 kcal)</li> <li><strong>Snack:</strong> 20-25 g nuts (walnuts, almonds, or macadamias) plus 4-5 olives (~170 kcal)</li> <li><strong>Evening:</strong> 1.5 cups soup, steamed or saut&eacute;ed greens, and 1 tsp olive oil (~180 kcal)</li> <li><strong>Throughout the day:</strong> Water, herbal tea, and a little black coffee if you need it</li> </ul> <p>Rotate the soup flavors (tomato, mushroom, minestrone, leek and potato) so it doesn't get monotonous.</p> <h3>Base Soup Recipe</h3> <p>Makes about 6 cups, ~100-120 kcal per cup before added oil.</p> <ul> <li>1 onion</li> <li>2 carrots</li> <li>2 celery stalks</li> <li>2 zucchini</li> <li>1 cup chopped tomatoes</li> <li>2 cups greens (kale, spinach, or chard)</li> <li>1 small potato</li> <li>2 garlic cloves</li> </ul> <p>Simmer everything in 6 cups of water or low-sodium vegetable broth for 30 minutes, then season with salt, pepper, herbs, and a squeeze of lemon.</p> <h3>Day 6 (Refeeding)</h3> <p>Go gently with small portions: broth, soup, and cooked vegetables, then add whole grains and legumes in the evening. Wait until day 7 to resume your normal diet, including animal protein.</p> <h3>Tips</h3> <ul> <li>Salt your soup a bit more than usual to help prevent lightheadedness, and sip fluids all day.</li> <li>Keep activity light, with walking and stretching only.</li> <li>Stop and eat normally if you feel dizzy, faint, or unwell.</li> </ul> {/html}
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