What is FMD?How FMD can anti-age and benefits for your health?The fasting mimicking diet is a method of eating that can mimic the metabolic state of fasting. It is mainly characterized by low insulin level, and low blood sugar level. It may be accompanied by an increase in hormones such as glucagon, adrenaline and cortisol. This concept was popularized by the Italian researcher Valter Longo in 2018 with his book The Longevity Diet.
This diet is based on studies of fasting at the University of Southern California. Particularly on the article published in July 2015 in the scientific journal Cell Metabolism.
A diet that mimics fasting
In this article, scientists explain that you can deceive the body and reproduce the effects of fasting with a very specific diet. It helps to keep the MTOR metabolic path in motion. This is possible in:
- Eliminating animal proteins
- Avoiding insulin spikes caused by processed sugars
- Minimize calories
FMD consists of five days of near-fasting followed by 25 days of normal eating. These cycles should be repeated a minimum of three times to achieve the desired effect.
Reproduce the fasting mimicking diet at home
First, the number of calories:
the first day of quasi-fasting: consume 12Kcal / kg of body weight
Days 2, 3, 4 and 5: consume 9kcal / kg of body weight
the next 25 days: eat your fill
The breakdown of macro nutrients:
the first day of near-fasting: 10% protein, 56% fat, 34% unprocessed carbohydrates
Days 2, 3, 4 and 5: 9% protein, 44% fat, 47% unprocessed carbohydrates
As it is complicated to reproduce these compositions you can directly order the Prolon product sold by the researchers, all profits are donated to research.
The harm of proteins and carbohydrates
The absorption of protein or carbohydrates leads to the production of hormones that accelerate aging: IGF1 and TOR-S6K for proteins and Ras PK for carbohydrates.
The benefits of cis unsaturated fatty acids
VL recommends the unsaturated Omega 3 or 6 fatty acids, said to be “essential” because they are not produced by the body, and which are found in fish such as herring, anchovies and sardines. Trans fatty acids are unsaturated fatty acids processed by the food industry and are not recommended as they promote Alzheimer’s disease.
The expected benefits
Here are the experiments he carried out and the diseases targeted: cancer, diabetes, cardiovascular disease, Alzheimer’s, autoimmune diseases. In a study of 100 people who “fasted” 3 weeks out of 3 months, the effects range from weight loss to increased muscle mass by lowering blood pressure, cholesterol, IGF1 and triglyceride levels. .
Cancer: VL gained fame through his experiments with mice that are more resistant to chemotherapy by fasting. It markets a “chemolieve” product intended for cancer patients undergoing chemotherapy.
Diabetes: FMD lowers risk factors, as does Michael Mosley’s 5: 2 intermittent fasting.
Cardiovascular diseases: the practice of FMD lowers the level of reactive protein C, released by the liver and an inflammatory risk factor, and lowers the level of LDL cholesterol.
Alzheimer’s: Tests on mice have shown better memory in mice “under” FMD. VL offers DNA tests to verify the existence of APOE4 genes promoting this disease in order to anticipate it in those under 65 years of age. He recommends taking coffee and olive and coconut oil and fish containing omega3 3 times a week, as well as additional vitamins. It bans all animal products except goat cheese.
Autoimmune Diseases: Mice undergoing cycles of FMD were cured of MS. VL also recommends avoiding an excessive dose of salt.
As you can see, lab mice show us the way to FMD. What is VL’s advice on our “regular” diet?
Live a long time
VL advocates her ketogenic diet and following multiple cycles of FMD per year.
The ketogenic diet
This diet aims to eliminate adipose fat by promoting the combustion of glycogen in the liver in the case of depletion of the body in sugars, hence a reduced recommendation of fruits, which leads to certain deficiencies. This is what happens in the case of fasting, from the second to the third day. This ketogenic diet promotes the manufacture of ketogenic bodies and autophagy (or autolysis). This is why the VL diet suggests reducing the proportion of carbohydrates in your “fast” and longevity diet.
On the other hand, the restriction of carbohydrates leads to the restriction of fruits and a necessary intake of vitamins and trace elements. This is why it is often supplemented with food supplements, as in the Atkins diet.
The Valter Longo diet
The goal: Body Mass Index and waist circumference
To stay in shape, Valter Longo recommends having the following characteristics:
A BMI of less than 23 before age 75 and 25 beyond for a man.
A waist size of between 85 and 100 cm for a man and 70 to 90 cm for a woman.
To get there, he recommends the following “diet”.
Declining diet and calorie restriction after about 70 years.
Before age 70: practice FMD once to 12 times a year, abstain from all animal proteins, little fruit and consume unsaturated fatty acids such as olive and coconut oil.
After 70 years: a little animal protein such as goat or sheep cheese.
And includes other interesting prescriptions:
Eat all of your meals on a restricted 12-hour period, for example.
Skip one meal a day, noon or evening.
Spend metabolic equivalents (MET), 75 minutes intense or 150 minutes moderate every week, or 3 times a week 25 minutes of running at 10 km / h or 30 minutes per day of brisk walking at 6 km / h.
The Campbell diet
This diet is the one I’m trying to follow today and I find it much simpler: pescitarian without refined products, wholegrain bread, brown rice and no refined oil. Since there is no autolysis, I fast once a week and a week from time to time. Comparing these two diets, VL recommends against fruit instead, recommends olive oil and cheese from small animals, and takes into account the benefits of autolysis.