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]
