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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 few months for maintenance