The fasting-mimicking diet (FMD), or the longevity diet, is one approach to pursuing better health. It aims to mimic the physiological effects of fasting while allowing for some food intake. The developer of this diet is Dr. Valter Longo, a researcher and professor of gerontology and biological sciences. He developed FMD to provide the benefits of fasting, such as cellular rejuvenation and autophagy, without the complete restriction from food. Dr. Longo wrote The Longevity Diet in 2018.
The essential element of a fasting-mimicking diet is caloric restriction. The FMD involves a notable reduction in caloric intake, typically providing only roughly 30-50% of the usual daily caloric intake during the fasting-mimicking phase. This phase typically ranges from 3 to 5 days in a row, which should be long enough to generate needed physiological reactions without causing severe nutrient deficiencies or muscle loss. Despite the lower calories, the diet should provide essential nutrients, including vitamins and minerals, to support the body’s functions.
The macronutrient division of the reduced calorie intake includes moderate amounts of healthy fats, low protein intake, and limited carbohydrates. The goal is to create a specific metabolic state that resembles fasting. Commonly used macronutrient distribution for the FMD is approximately:
- Protein: Around 10% of total daily calories.
- Fats: Approximately 45% of total daily calories.
- Carbohydrates: About 45% of total daily calories.
Dr. Longo recommends doing FMD in cycles, with periods of normal eating between fasting-mimicking phases. This cyclical approach may help reduce the potential unwanted effects of calorie restriction.
Specific food choices on fasting-mimicking diet
Healthy fats
- Olive oil
- Avocados
- Nuts
- Seeds
Limited proteins
- Plant-based proteins like beans, lentils, chickpeas
- Small amounts of fish
Complex carbohydrates
- Whole grains like brown rice, quinoa, barley
- Vegetables, especially non-starchy vegetables
- Legumes
Low-glycemic fruits
- Berries like strawberries, blueberries, raspberries
- Apples
- Pears
Non-caloric beverages such as herbal teas and black coffee are allowed during the fasting-mimicking phase. Herbs and spices can be used for flavoring without adding significant calories. Examples in the book include turmeric, ginger, garlic, and various herbs.
Even though these foods are allowed, portion control is essential to stay within the recommended caloric intake for the fasting-mimicking phase.
Depending on the FMD protocol used, participants may be encouraged to take specific supplements to ensure they receive essential nutrients. This is important during the caloric restriction phase.
It’s essential to stay hydrated, so water is a crucial part of the FMD.
Claimed health benefits of FMD
The reduction in calories in FMD may be one of the factors that possibly contribute to the diet’s potential health benefits:
- Can promote longevity
- May slow down the aging
- Possible improved metabolic health
- Can offer cellular cleaning and repair (autophagy)
- May reduce inflammation
While some evidence is from animal studies and small human trials suggesting positive effects of caloric restriction, more extensive and long-term research is needed to understand the implications of the diet on human health. The existing studies are promising but not conclusive.
Before starting the fasting-mimicking diet or other significant dietary changes, it’s essential to consult with a healthcare professional, especially for people with pre-existing health conditions or those who are taking medications.
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What do you think about this diet? Feel free to comment below.
The editorial staff at healthyhappybalance.com are left to ponder the healthiness of FMD. Can autophagy be achieved by consuming food? Why would it be a better option than traditional intermittent fasting? Which factors in the diet protect muscles from loss when protein intake is significantly restricted?