The Fasting Mimicking Diet (FMD) has been making waves in the health and wellness community, and for good reason. This innovative approach to nutrition offers numerous benefits while being more accessible and sustainable than traditional fasting methods. Let's dive into what FMD is, its benefits, and who should consider trying it.
What is FMD?
The Fasting Mimicking Diet is a five-day plan that's high in healthy fats but low in calories, proteins, and carbohydrates. Designed by Dr. Valter Longo, it aims to:
1. Provide enough calories to be done without medical supervision
2. Offer sufficient variety to be enjoyable
3. Be 100% plant-based
4. Achieve at least equal effectiveness to classical water-based fasting regimens
Benefits of FMD
Dr. Longo's book "The Longevity Diet" describes a randomized study conducted at the USC medical center. Participants followed the FMD for one week per month for three consecutive months, with impressive results:
- Weight loss: Obese patients lost more than 8 pounds, primarily abdominal fat
- Increased muscle mass relative to body weight
- Normalized glucose levels in pre-diabetic patients
- Decreased blood pressure (6 mm Hg) in hypertensive patients
- Reduced cholesterol (20 mg/dl) in patients with high cholesterol
- Lowered triglycerides (25 mg/dl) in patients with elevated levels
- Decreased IGF-1 (55 ng/ml) in high cancer-risk groups
- Slight decrease in CRP overall, with normalization in patients with elevated levels (marker of cardiovascular risk)
Who is FMD For?
1. Healthy adults aged 18-70 in the normal weight range
2. Adults at risk for chronic disorders like diabetes, cardiovascular disease, cancer, dementia, or autoimmune disorders (including those with elevated body weight)
3. Adults with chronic disorders, but ONLY with prior approval from their treating physician
Who Should Not Do FMD?
While FMD can be beneficial for many, it's not suitable for everyone. The following groups should avoid FMD:
1. Pregnant women
2. Underweight individuals or those with anorexia
3. People over 70, unless in excellent health and cleared by a physician
4. Anyone who identifies as fragile
5. Those with chronic conditions not cleared by their physician
6. Patients on active medication without physician approval
7. Individuals with low blood pressure
8. Patients with genetic disorders associated with low blood sugar
9. Athletes during training or competition
10. Patients on insulin or glucose-lowering medication (absolute contraindication)
A Personal Experience with FMD
As someone who has tried the Fasting Mimicking Diet, I can attest to its transformative effects. Here's what I experienced:
- I completed three rounds of FMD while leading a support group of eight women
- We combined it with daily 30 min special mindfulness practice called PQ reps
- I tried both the ProLon kit (great for busy people) and preparing meals myself
- After three rounds, I lost 10.5 kg, following a year of unsuccessful weight loss attempts
- My eating habits changed dramatically, shifting from a predominantly meat-based diet to a vegetarian one with occasional fish/seafood
- I noticed improved skin, better sleep, better physical condition and a more relaxed state of mind
- Bothersome symptoms associated with monthly periods improved
- Cravings for sweets, coffee, and unhealthy foods diminished significantly
In conclusion, the Fasting Mimicking Diet offers a highly promising approach to improving health and longevity, with great scientific data to back-it up.
While it's not suitable for everyone, and it requires some prior considerations and preparation, those who can safely undertake FMD may experience significant benefits, as detailed in the body of research published by dr. Valter Longo and other scientists, and as personally experienced by me and by my support group members.
As always, consult with your healthcare provider before starting any new diet regimen, especially if you have pre-existing health conditions.
If you are interested in being supported to start your own journey doing the Fasting Mimicking Diet, feel free to contact me and I will be more than happy to guide you through the necessary steps, be your cheerleader and accountability partner.
Reference: The Longevity Diet - Dr. Valter Longo
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