Eating to Fast: The DIY Fasting Mimicking Diet That’s Changing Lives

Hey there, health enthusiasts! Have you been hearing a buzz about the Fasting Mimicking Diet (FMD) lately? Well, you’re not alone.

FMD isn’t just a fad; it’s backed by research showing it can help with weight management and may reduce the risk of chronic diseases.

FMD is a scientifically developed eating plan that tricks your body into thinking it’s fasting, even though you’re still eating. It’s a low-calorie, high-nutrition diet that you follow for just a few days each month.

Eating healthier has the potential to reduce the chances of getting conditions like diabetes, heart disease, and certain cancers.

It’s also been proven to help cells regenerate and promote a longer, healthier life. Who wouldn’t want that?

Understanding Fasting Mimicking Diet

The Fasting Mimicking Diet (FMD) is a unique approach to harnessing the potential benefits of fasting without completely abstaining from food.

It essentially aims to trick your body into thinking it’s fasting while still providing some essential nutrients.

Here’s a breakdown of the key features:

What it is:

  • A 4-7 day program involving a strict, low-calorie meal plan consisting of plant-based, whole food products.
  • Developed by Dr. Valter Longo, a gerontologist and cell biologist, based on scientific research into the biological effects of fasting.
  • Currently, the only commercially available FMD program is ProLon, which provides all the required meals, snacks, and supplements in a kit format.

How it works:

  • The diet restricts calories to around 1,100-1,200 per day, with a focus on low protein and low carbohydrates while maintaining healthy fats.
  • This specific calorie range and nutrient composition are designed to trigger metabolic changes similar to those observed during a water fast, like cellular repair and regeneration.
  • Despite limited food intake, FMD avoids triggering starvation responses in the body, potentially minimizing side effects associated with traditional fasting.

Potential benefits:

  • Research suggests FMD may offer various health benefits, including:
    • Weight loss and body fat reduction, particularly visceral fat.
    • Improved metabolic health and reduced risk of chronic diseases like diabetes and heart disease.
    • Enhanced cellular repair and longevity.
    • Potentially beneficial for cancer patients undergoing treatment.

The DIY Approach to FMD

While the ProLon kit provides a convenient and structured way to follow the FMD, it is possible to design your own DIY version of the diet using the core principles.

This can be a more budget-friendly option and allows for greater customization based on your individual preferences and dietary restrictions.

It’s a perfect blend of structure and flexibility, giving you the freedom to adapt the diet to your preferences and goals.

So, what are the basic principles for creating your own FMD plan?

Let’s break it down:

  1. Calorie Restriction: The cornerstone of FMD is reducing your calorie intake for a short period, typically five days. You’ll aim for about 800 to 1,100 calories per day, which is enough to nourish your body while still promoting the fasting state.
  2. Nutrient Balance: While keeping calories in check, it’s crucial to ensure you’re getting a balance of nutrients. Focus on plant-based foods that are rich in vitamins, minerals, and phytonutrients. Think nuts, seeds, legumes, and plenty of veggies.
  3. Low Protein: Keep your protein intake low, no more than 15 grams per day, to maintain the fasting state without triggering growth pathways that could counteract the benefits of fasting.
  4. Hydration and Electrolytes: Drink plenty of water and herbal teas to stay hydrated. You might also want to include electrolytes, especially sodium, to keep your body’s mineral balance in check.

Remember, the goal here isn’t just to cut calories; it’s to provide your body with the right kind of fuel to support the fasting-mimicking process.

And the best part? You can do it all from the comfort of your kitchen.

5-Day FMD Meal Plan

Let’s get cooking with some simple, home-prepped meals that are as delicious as they are nutritious.

But before we jump in, a quick reminder: always chat with your healthcare provider before starting any new diet, especially one that involves fasting. Safety first!

Here’s a sample meal plan to get you started on your FMD journey:

Day 1:

  • Breakfast: Almond butter bar & herbal tea.
  • Lunch: Small serving of vegetable soup with kale crackers.
  • Snack: A handful of olives.
  • Dinner: Another small bowl of your favorite homemade vegetable soup.

Day 2:

  • Breakfast: Nut bar & decaf herbal tea.
  • Lunch: Mixed greens salad with nuts and a drizzle of olive oil.
  • Snack: A few slices of cucumber and a small avocado.
  • Dinner: Broccoli and spinach soup with a sprinkle of seeds.

Day 3:

  • Breakfast: Chia seed pudding with a dash of cinnamon.
  • Lunch: Cauliflower rice stir-fry with mixed veggies.
  • Snack: A small portion of mixed berries.
  • Dinner: Lentil and tomato soup with a side of steamed kale.

Day 4:

  • Breakfast: Coconut yogurt with a sprinkle of flaxseeds.
  • Lunch: Zucchini noodles with pesto sauce.
  • Snack: A couple of macadamia nuts.
  • Dinner: Mushroom and leek soup with a slice of gluten-free toast.

Day 5:

  • Breakfast: Green smoothie with spinach, cucumber, and a slice of ginger.
  • Lunch: Quinoa salad with roasted veggies.
  • Snack: A small apple with a teaspoon of almond butter.
  • Dinner: Carrot and ginger soup with a side of sautéed bok choy.

Remember, these are just ideas to inspire your own FMD creations. Feel free to mix and match ingredients based on what’s available and what you enjoy.

The key is to keep it plant-based, nutrient-dense, and within the calorie limits of the FMD protocol.

Tips for Success

Here are some practical tips to keep you on track and turn this into a sustainable part of your healthy lifestyle.

Meal Prep Mastery

  • Plan Ahead: Sketch out your meals and snacks for the 5 days. This way, you’ll have all the right foods at your fingertips.
  • Keep It Simple: Choose recipes that are easy to make and can be prepared in batches. Think soups, salads, and stir-fries.
  • Embrace Variety: Stock up on a variety of healthy fats, lean proteins, and colorful fruits and veggies to keep things interesting and nutritious.

Managing Hunger Like a Pro

  • Stay Hydrated: Drink plenty of water and herbal teas throughout the day to help curb hunger.
  • Mindful Eating: Eat slowly and savor each bite. This can help you feel more satisfied with smaller portions.
  • Distraction Techniques: Keep busy with activities you enjoy to take your mind off food during the tougher moments.

Incorporating FMD into Your Lifestyle

  • Listen to Your Body: Pay attention to how you feel during and after the FMD. Adjust future cycles based on your experiences.
  • Regular Cycles: Consider doing FMD cycles two to three times a year to maintain the benefits over the long term.
  • Balance Is Key: Outside of FMD cycles, focus on a balanced diet rich in whole foods to support overall health and well-being.

Remember, the goal of FMD is not just about short-term gains; it’s about enhancing your health for years to come.

By following these tips and incorporating FMD into your lifestyle thoughtfully, you’ll be well on your way to a healthier, happier you.

Potential Challenges and Solutions

Embarking on the Fasting Mimicking Diet (FMD) journey can be as rewarding as it is challenging.

Let’s talk about some common hurdles you might encounter and how to leap over them with ease.

Plus, we’ll share some real-life success stories to keep you inspired!

Common Challenges and Solutions

  1. Feeling Fatigued: It’s not uncommon to feel a bit sluggish when you first start FMD. Your body is adjusting to fewer calories, after all. Solution: Make sure you’re getting enough rest and staying hydrated. Also, consider gentle activities like yoga or walking to boost your energy levels.
  2. Managing Hunger: Hunger pangs can be a real test of willpower during FMD. Solution: Keep your mind occupied with activities you enjoy, sip on herbal teas, and remember, it’s temporary. Each day gets easier as your body adapts.
  3. Headaches: Some people experience headaches, possibly due to changes in blood sugar levels or dehydration. Solution: Drink plenty of water and consider adding a pinch of salt to your meals to maintain electrolyte balance.
  4. Social Situations: Dining out or attending events can be tricky when you’re on a specific eating plan. Solution: Plan your FMD during a quieter week, and don’t be shy about bringing your own FMD-friendly snacks to gatherings.

Testimonials from FMD Veterans

  • Dr. Joel Kahn: After two months on FMD, Dr. Kahn reported remarkable results, including weight loss and increased energy. He found the diet simple, tasty, and filling, and he appreciated the mental clarity he experienced during the five days.
  • Empowered Beyond Weight Loss: A blogger shared their three-year journey with FMD, highlighting sustained weight loss and improved metabolic function. They emphasized the lasting benefits and how FMD became a stepping stone for a healthier lifestyle.
  • CleanseJoy Reviewer: One user noted that they were not very hungry until day three and enjoyed having a less full stomach. They chose to stop after day three due to personal weight goals but had a positive experience overall.
  • Kaldzar Review: Another individual found the 5-Day FMD to be a powerful kickstart for their weight loss goals, appreciating the structured meal plan and the results it helped them achieve.

Remember, everyone’s experience with FMD is unique, and these stories are just a few examples of the positive outcomes possible.


Here’s a quick recap of the key points:

  • FMD is a low-calorie, plant-based diet that mimics the effects of fasting while still allowing you to eat.
  • It’s associated with numerous health benefits, including weight management and a reduced risk of chronic diseases.
  • A DIY approach to FMD allows for personalization and flexibility, making it a practical option for many.
  • Success with FMD involves meal planning, managing hunger, and incorporating the diet into a long-term healthy lifestyle.
  • Common challenges like fatigue and hunger can be managed with hydrationmindful eating, and electrolyte balance.
  • Testimonials from individuals who’ve successfully implemented a DIY FMD can inspire and motivate.

So, are you ready to give FMD a try? Consider the benefits, weigh the challenges, and decide if this could be the next step in your health and wellness journey.


Hi there, I'm Pranay, a fitness enthusiast who loves working out regularly and staying in shape. I'm passionate about health and fitness, and I'm always on the lookout for new and exciting ways to stay active and healthy.

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