FMD: The Fasting Mimicking Diet Is What’s On the Menu This Week

If you have followed my blog, you know that I am always experimenting.  Add this, take away that.  This week I am going to try Dr. Valter Longo’s Fasting Mimicking Diet after reading about it in his book call The Longevity Diet:  Discover the New Science Behind Stem Cell Activation and Regeneration to Slow Aging, Fight Disease, and Optimize Weight (2018).  In his book Longo writes about the benefit of a fasting mimicking diet in weight management, healthy longevity, cancer, diabetes, cardiovascular disease, Alzheimer’s, inflammatory, and autoimmune disease prevention and treatment.

Valter Longo, PhD is the director of The Longevity Institute, USC, author of The Longevity Diet:  Discover the New Science Behind Stem Cell Activation and Regeneration to Slow Aging, Fight Disease, and Optimize Weight (2018), and founder of CreateCures.org.  In his book, Longo writes about his longevity diet and a fasting mimicking diet.

The fasting mimicking diet is what caught my attention.

It was developed with the following goals:

  1. “To provide sufficient calories to be safe outside a clinic.
  2. To provide a variety of components that most people can enjoy.
  3. To be 100 percent plant-based
  4. To be equally effective as fasting, if not more so.

The FMD, as demonstrated in our animal studies, treat aging and promotes healthy longevity using the following processes;

  • Switching all cells to a protected anti-aging mode
  • Promoting autophagy (self-eating of parts of the cell) and replacing damaged cell components with newly generated functional ones
  • Killing damaged cells in may organs and systems and replacing them with newly regenerated cells from activated stem cells
  • Shifting the body into abdominal//visceral fat-burning mode, which continues after returning to a normal diet (probably due to epigenitic changes, which are modifications of DNA and proteins that bind DNA)

One randomized study of one hundred patients carried out at the USC medical center yielded impressive results.  Participants who adopted an FTM for five days a month over a period of three months showed remarkable outcomes in the areas of weight loss, muscle mass, glucose, blood pressure, cholesterol, IGF-1 (associated with a high cancer risk), C-reactive protein (CRP; a risk factor for cardiovascular disease, and triglycerides.” (The Longevity Diet, p. 102-103)

The benefit that I am looking for this week is, as usual, weight loss.  I have until Friday morning to safely take off a pound or so more prior to the final weigh in for our district’s weight loss challenge, and since I wanted to try Longo’s FTM diet anyways, I thought that this would be a great week to do so.

Here is Vondo’s FMD:

“Day 1 (1,100 calories):

  • 500 calories from complex carbohydrates (vegetables such as broccoli, tomatoes, carrots, pumpkin, mushrooms, etc.)
  • 500 calories from healthy fats like nuts and olive oil
  • 1 multivitamin and mineral supplement
  • 1 omega 3 supplement
  • sugarless tea (3-4 cups)
  • 25 grams of plant-based protein, mainly from nuts
  • unlimited water

Days 2-5 (800 calories):

  • 400 calories from complex carbohydrates (vegetables such as broccoli, tomatoes, carrots, pumpkin, mushrooms, etc.)
  • 400 calories from healthy fats like nuts and olive oil
  • 1 multivitamin and mineral supplement
  • 1 omega 3 supplement
  • sugarless tea (3-4 cups)
  • unlimited water

The above components can be divided between breakfast, lunch, and dinner, or they can be taken as two meals and a snack.

Day 6 (transition day)

  • For 24 hours following the end of the five-day FMD, follow a diet based on complex carbohydrates and healthy fats while minimizing the consumption of fish, meat, saturated fats, cheese, etc.”

This morning, I prepped this week’s meals for my family and myself.  Here is my FMD plan for the week.

Snack at 10 am: 

1 oz. of pecans (200 calories healthy fat) that I weigh out and place in small condiment cups that I buy from Smart and Final

Click here for a video on how to soak and dry nuts to get the most nutrients out of the nuts.  I have a batch of pecans in the oven right now.

Lunch:

3 cups of baby spinach, 1/2 cup bell peppers, 1/4 cup broccoli, 1 Roma tomato, 1/2 avocado, 2 tablespoons of balsamic vinegar (263 calories from complex carbs and the fat calories in the avocado),

1 tablespoon MCT oil (130 calories from healthy fat), if you are not used to using MCT oil, I would stick to Extra Virgin Olive Oil for digestive purposes

Dinner:

1/2 cup of zucchini, 1/2 cup onion, 1/2 cup red pepper, 1/3 cup canned diced tomatoes, 1 cup riced cauliflower (116 calories from complex carbohydrates) sauteed in 1 tablespoon of olive oil (120 calories from fat)

My totals for the day are:

379 calories from complex carbohydrates and fat from avocado (I know, I know, this is not the 400 prescribed calories from only complex carbs, but did you see the volume of vegetables I have planned?  I want to stay with my routine of eating a snack at 10 am making my first meal at lunchtime, so I am going to experiment with this menu for this round of FMD.

446 calories from healthy fat

During the summer of 2016 when I was in the thick of my weight loss push, I water fasted for 72 hours.  That was tough.  I am hoping that this fasting mimicking diet with its promise of similar results while still being able to eat a restricted diet will be a success.  I have chosen to eat the same foods everyday for this “fast”.  For me, it is the easiest approach as I don’t have to think about what to eat and it is already prepped.  And, since I get to eat as opposed to just drinking water, why not?   I will let you know how it goes in next week’s blog post.

How can you be your keenest this week?  Why not try my salad for lunch one day this week?  Or, try my combination of vegetables as a meal or side dish with a small portion of wild caught fish or organic chicken?

 

 

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1 Response

  1. Noah says:

    I am always in awe of your resolve and willpower!