5-Day Fasting Mimicking (FMD) Diet

Based on Dr. Valter Longo’s longevity research, FMD is a 5-Day diet designed to replicate the incredible effects of fasting while still allowing for limited food. This ‘faux-fast’ promotes cell rejuvenation, increases healthspan biomarkers, and reduces risk factors associated with numerous diseases (including cancer)—all without the distress and muscle loss associated with total food deprivation.

Below is a sample menu. For variety substitute recipes from The Zen Protocol RECIPE PAGE. The goal is to restrict daily calories while consuming whole foods that include a variety of vegetables, nuts, seeds and healthy oils.

1 cup of coffee per day. No creamers or sweeteners of any kind. Keep portions small. All meals should be low in protein and carbs, high(er) in healthy fats, with a focus on plant-based sources.

Break the fast with a light meal, gradually increasing calories and meal density. Do not gorge and stress the system.

For best results undertake FMD once every three months.

BENEFITS

Weight Loss: Reduce body fat while preserving muscle mass..

Metabolic Health: Improve insulin sensitivity and reduce inflammation.

Cellular Rejuvenation: Activate autophagy and stem cell regeneration.

Longevity: Reverse biological aging and decrease risk factors for age-related diseases.

Day 1 [≤ 1,100 calories]

Breakfast [120 calories]

- 1 cup of Black coffee or tea blended with 1 tbsp of olive oil [120 calories]

- Intermittent fast until lunch…

Lunch [380 calories]

- Chopped cherry tomatoes x20 + x2 garlic cloves [100 calories]

- 1 tbsp Olive Oil (drizzled) [120 calories]

- ½ avocado [160 calories]

Snack [150 calories]

- 10 olives [5 calories per olive, 50 calories]

- 5 macadamia nuts [20 calories per nut, 100 calories]

Dinner [300 calories]

- 2 cups roasted cauliflower drizzled with 1 tbsp olive oil [200 calories]

- 1 tbsp nut butter [100 calories]

Day 2 (≤ 750 kcal)

Breakfast [120 calories]

- 1 cup of Black coffee or tea blended with 1 tbsp of olive oil [120 calories]

- Intermittent fast until lunch…

Lunch [230 calories]

- Miso soup with seaweed (2 packets) and 1 cup of cooked spinach [110 calories]

- 1 tbsp Olive Oil (drizzled) [120 calories]

Snack [70 calories]

- 1/3 avocado with lemon and sea salt [70 calories]

Dinner [270 calories]

- 2 cups steamed broccoli [100 calories]

- 1 tbsp olive oil (drizzled) [120 calories]

- 5 raw cashews [50 calories]

Day 3 (≤ 750 kcal)

Breakfast [120 calories]

- 1 cup of Black coffee or tea blended with 1 tbsp of olive oil [120 calories]

- Intermittent fast until lunch…

Lunch  [240 calories]

- Fresh salad of spring mix and 10 cherry tomatoes [70 calories]

- 1/4 Avocado [50 calories]

- 1 tbsp Olive Oil (drizzled) & 1 tbsp Apple Cider Vinegar [120 calories]

Snack [50 calories]

- 5 Raw Cashews [50 calories]

- 5 Olives [35 calories]

Dinner [330 calories]

- Miso Soup with Seaweed (2 packets) and 1 cup of cooked Spinach [110 calories]

- 1 tbsp Olive Oil (drizzled) [120 calories]

Day 4 (≤ 750 kcal)

Breakfast [120 calories]

- 1 cup of Black coffee or tea blended with 1 tbsp of olive oil [120 calories]

- Intermittent fast until lunch…

Lunch [170 calories]

- Roasted broccoli 2 cups [60 calories]

- 1/2 avocado with lemon and sea salt [110 calories]

Snack [50 calories]

- 5 raw cashews [50 calories]

Dinner [240 calories]

- Miso soup with seaweed (2 packets) and 2 cups of roasted cauliflower [120 calories]

- 1 tbsp Olive Oil (drizzled) [120 calories]

Day 5 (≤ 750 kcal)

Breakfast [120 calories]

- 1 cup of Black coffee or tea blended with 1 tbsp of olive oil [120 calories]

- Intermittent fast until lunch…

Lunch [260 calories]

- 2 cups Tomato salad w onions, basil & apple cider vinegar [140 calories]

- 1 tbsp Olive Oil (drizzled) [120 calories]

Snack [50 calories]

- 1/4 avocado with lemon and sea salt [50 calories]

Dinner [240 calories]

- Miso soup with seaweed (2 packets) and 2 cups of roasted cauliflower [120 calories]

- 1 tbsp Olive Oil (drizzled) [120 calories]