Fasting Mimicking Diet Meal Plan - A Detailed Guide

An Overview of the Fasting Mimicking Diet Meal Plan

The fasting mimicking diet (FMD) is an innovative approach to fasting developed by Dr. Valter Longo. It offers the health and longevity benefits of fasting while still providing nutrition to the body. The FMD meal plan is low in calories, sugars, and proteins, but contains healthy fats and micronutrients.

What is the Fasting Mimicking Diet?

The fasting mimicking diet is a 5-day structured eating plan scientifically designed to achieve fasting-like effects on the body, while providing some food intake for nourishment. It tricks your body into thinking it's fasting through precise macronutrient ratios and timed eating periods.

Developed by longevity researcher Dr. Valter Longo, the FMD has been shown to regenerate the immune system, stimulate cellular cleanup and autophagy, deplete insulin-producing cells, and cause beneficial metabolic switches similar to water-only therapeutic fasting.

However, it does this in a safer way than total fasting, providing between 800-1100 calories per day from plant-based foods and fats. The FMD plan is followed for 5 consecutive days, done monthly or a few times per year.

Benefits of the Fasting Mimicking Diet

Research by Dr. Longo and others has uncovered multiple health benefits of following the FMD meal plan:

• Promotes healthy weight loss and body fat reduction
• Lowers markers for diabetes, cardiovascular disease and cancer risk
• Stimulates stem cell-based renewal and regeneration
• Clears away damaged cells through autophagy
• Rejuvenates the immune system
• Improves cognitive function and memory
• Increases stress resistance and resilience

The FMD provides these regenerative fasting effects while reducing risks and side effects associated with water-only fasting like fatigue and hunger.

Who Should Do the Fasting Mimicking Diet?

The FMD is considered generally safe for most healthy adults. As with any fasting regimen, it should be undertaken with medical guidance for those with chronic conditions or on medications.

The FMD may provide particular benefits for those seeking to:

• Lose weight or body fat
• Prevent age-related chronic disease
• Reduce diabetes or cardiovascular risk factors
• Improve cognitive function or reduce Alzheimer's risk
• Enhance stem cell function for regeneration
• Boost immune function

However, anyone can follow the FMD safely under medical supervision to improve general wellness and vitality.

Overview of the 5 Day Fasting Mimicking Diet Plan

The FMD program lasts for 5 consecutive days every 1-6 months. During the 5 days you consume:

• Days 1-5: 800-1100 calories per day
• 11.7% protein days 1-5
• 56% fat days 1-5
• 32.3% carbohydrates days 1-5

The calorie and macronutrient composition is precisely formulated each day to activate pathways similar to water-fasting. The diet includes plant-based soups, natural fats like nuts and olive oil, herbal teas, and supplements.

Foods to Eat and Avoid on the FMD

Allowed foods:

• Vegetable soups and broths
• Herbal tea
• Plant-based oils like olive and flaxseed oil
• Nuts like walnuts, almonds and hazelnuts
• Seeds
• Minimal amounts of fruit
• Small amounts of whole grain bread
• Plant-based protein powder
• Mineral supplements like selenium

Avoid:

• Calorie-containing beverages
• Refined sugars and sweets
• Processed grains like white pasta and bread
• Alcohol
• Meat, poultry, eggs and fish
• Dairy products
• Solid fats like butter and margarine
• Processed foods and fast food

Sample Meal Plan for the 5 Day FMD

Here is an example meal plan for each day of the fasting mimicking diet:

Day 1

• Breakfast: FMD tea, 2 tablespoons walnuts
• Lunch: Minestrone soup, 1/4 avocado, herbal tea
• Dinner: Vegetable broth soup, 10 almonds, 1/2 cup blueberries

Day 2

• Breakfast: FMD tea, 1 tablespoon flax oil
• Lunch: Kale and white bean soup, 2 tablespoons sunflower seeds, herbal tea
• Dinner: Ratatouille veggies, 10 hazelnuts, herbal tea

Day 3

• Breakfast: FMD tea, 1 tablespoon almond butter
• Lunch: Vegetable soup, 5 olives, herbal tea
• Dinner: Tomato basil soup, 1⁄2 apple, herbal tea

Days 4-5

Repeat daily meal plans from days 1-3, avoiding repetition of the same meals on subsequent days.

The ProLon FMD offers prepackaged prepared meals for convenience. But the FMD can be followed with regular grocery ingredients based on the protocol.

Tips for Success on the Fasting Mimicking Diet

Here are some tips to help you complete the 5-day FMD successfully:

• Drink plenty of unsweetened herbal tea or water to stay hydrated.
• Follow the diet closely - don't overeat allowed foods.
• Take mineral supplements as recommended.
• Avoid strenuous exercise, but light walking is fine.
• Plan for day 5 to be the most difficult in terms of hunger.
• Rest as needed and don't schedule stressful events.
• You may experience some fatigue, headaches, or irritability as your body adjusts.

Safety Tips for the Fasting Mimicking Diet

While considered safe for most healthy adults, there are some precautions to keep in mind:

• Consult your doctor before starting, especially if you have medical conditions or take prescription medications.
• Closely follow the diet’s macronutrient ratios and calorie recommendations.
• Stay well hydrated by drinking herbal tea, broth, or water.
• Take mineral supplements to prevent deficiencies.
• Don't drive or operate heavy machinery if you feel lightheaded.
• Stop the diet immediately if you experience adverse effects and seek medical advice as needed.

Following an FMD Meal Plan for Health

The fasting mimicking diet offers evidence-based health and longevity benefits by combining periodic fasting with strategic low-calorie eating. Follow the FMD meal plan closely for 5 days under medical guidance to experience the regenerative effects of fasting while supported with nourishing foods.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.