What Is the Fast-Mimicking Diet

The fast-mimicking diet offers the benefits of fasting without the need for complete food restriction. Consider consulting a nutritionist or doctor to determine if this is a safe option for you.
Fasting is the practice of abstaining from food for a set period and has been used for millennia for religious, spiritual, and health reasons. Ancient physicians like Hippocrates often prescribed fasting for cleansing and healing.
It’s believed fasting offers many health benefits. It aids in weight loss by reducing calorie intake and improving metabolism. It may also trigger cellular repair, improve insulin sensitivity, and reduce inflammation.

How does it work, and what foods are allowed? Let’s explore FMD to uncover its benefits and potential risks.
How does the FMD diet work?
The FMD is designed to mimic the effects of fasting on the body without actually requiring complete food restriction.

It involves consuming a plant-based diet for a specific period, typically 5 days. This diet also consists of consuming:
• a low amount of calories, around 700 calories per day
• low sugars
• low proteins
• high in unsaturated fats

Unlike daily or weekly fasting diets, the FMD operates on a monthly cycle.
The idea is to provide the body with enough nutrients to function while still triggering some of the beneficial effects of fasting, such as cellular rejuvenation and metabolic changes.
What can you eat on the FMD diet?
The FMD is followed for 5 days and has a specific breakdown of macronutrients (protein, fat, and carbohydrates):
• Day 1: Consume 1,100 calories, with 11% from protein (121 calories from protein), 46% from fat (506 calories from fat), and 43% from carbohydrates (473 calories from carbohydrates).
• Days 2 to 5: Consume only 725 calories per day, with a breakdown of 9% protein (65 calories from protein), 44% fat (319 calories from fat), and 47% carbohydrates (341 calories from carbohydrates).

Here’s an example of foods you can eat on the FMD:
• Healthy fats: olive oil, avocados, nuts, seeds
• Plant-based protein sources: legumes, lentils, beans
• Fruits: berries, apples, oranges, other nonstarchy fruits
• Whole grains: brown rice, quinoa, oats, whole wheat products
• Noncaffeinated herbal teas: chamomile, peppermint,
• Vegetables: leafy greens, cruciferous vegetables, tomatoes, carrots, peppers

It’s also important to drink at least 70 ounces of water each day.
Is the FMD diet effective?
FMD has been researchedTrusted Source in both mice and a small sample size of humans with promising results. In mice, this diet has been shown to:
• protect healthy cells
• eliminate damaged cells (including cancerous ones)
• reduce inflammation
• enhance overall health
Similarly, in humans, the FMD was associated with:
• reduced abdominal obesity
• lower insulin resistance
• a positive impact on the immune system

What are the potential benefits of the FMD diet?
Here are some potential benefits of a fasting-mimicking diet based on research:
• Weight loss
• Improved metabolic health
• Reduced inflammation
• Lowered risk factors for age-related diseases
• Cellular rejuvenation
• Improved cognitive function

Potential risks of the FMD diet
The FMD is generally considered safe for healthy individuals when followed as instructed. Here are a few of the more well-known side effects:
• Hunger and discomfort.
• Fatigue and weakness.
• Potential for disordered eating.
• Adverse effects on certain medical conditions.