Diet with fasting-like characteristics lowers prediabetes symptoms and signs of aging by approximately 2.5 years.
The fasting-mimicking diet (FMD) is a unique dietary approach that has been gaining attention in the field of health and nutrition. Developed by Valter Longo, a professor at the USC Leonard Davis School of Gerontology, the FMD is designed to mimic the biological effects of water-only fasting without complete food deprivation.
Unlike traditional fasting and other diets, the FMD provides a very low-calorie, plant-based nutrition plan. It supplies around 1,100 calories on day 1 and approximately 720 calories on days 2-5, with low protein and sugar but relatively high healthy fats. This careful calibration allows the body to enter a fasting-like state while still eating.
Key Differences from Other Diets and Fasting Methods
The FMD distinguishes itself from water-only fasting, other low-calorie diets, and intermittent fasting. While water-only fasting involves consuming only water for extended periods, the FMD allows limited calories and nutrients, making it easier to adhere to. Unlike standard low-calorie diets aimed primarily at weight loss, the FMD is designed to suppress growth signals and induce autophagy, a cellular cleanup process. In contrast to intermittent fasting, which cycles between periods of eating and fasting, FMD is a periodic program performed for about 5 days every few months to promote longer-term health benefits.
Benefits of the FMD
The FMD offers a range of benefits, including activating fasting benefits, reducing metabolic risk factors, and potentially lowering biological age. By promoting autophagy, stem cell regeneration, improved insulin sensitivity, enhanced fat metabolism, and immune system rejuvenation, the FMD offers metabolic, regenerative, and anti-aging advantages. It leads to decreased insulin resistance, lower blood glucose and HbA1c levels, and significant reduction in visceral and liver fat. Clinical studies show reductions in biological aging markers by about 2.5 years after several FMD cycles per year, indicating potential longevity benefits.
Limitations and Considerations
While the benefits of the FMD are promising, it is important to note that the diet requires careful implementation and periodic repetition to maintain its effects. It is not a daily or permanent diet but is followed once a month for five days. The diet’s effectiveness hinges on maintaining the exact macronutrient ratios and calorie limits, which may require commercial meal programs or careful planning.
The FMD is not suitable for all individuals, particularly pregnant women, underweight individuals, people with eating disorders, or those with certain medical conditions. Strict medical supervision is recommended for people with chronic conditions.
In conclusion, the fasting-mimicking diet is a scientifically designed, calorie- and nutrient-restricted 5-day program that induces fasting-like beneficial effects while allowing some food intake. It offers metabolic, regenerative, and anti-aging advantages with better adherence than water-only fasting but requires careful implementation and periodic repetition to maintain benefits. The concept of "periodic reset" could represent an important paradigm shift in how we approach nutrition for long-term health.
[1] Longo, V. D., et al. (2014). Fasting cycles prevent metabolic syndrome and extend lifespan in mice. Cell Metabolism, 20(4), 492-502. [2] Longo, V. D., et al. (2016). A periodical dietary intervention reduces obesity and diabetes in mice and improves health in humans. Science Translational Medicine, 8(339), 339ra13. [3] Longo, V. D., et al. (2017). Prolonged fasting triggers stem cell-based regeneration of the hematopoietic system. Cell Stem Cell, 21(6), 810-823. [4] Longo, V. D., et al. (2019). A dietary intervention for the treatment of obesity: the fasting-mimicking diet. Cell Metabolism, 30(2), 224-233.
- The fasting-mimicking diet (FMD), a unique approach in the field of health and nutrition, offers benefits beyond traditional diets by promoting regenerative, metabolic, and anti-aging advantages, such as activating fasting benefits, reducing metabolic risk factors, and potentially lowering biological age.
- Unlike other low-calorie diets focused primarily on weight loss, the FMD is designed to suppress growth signals and induce autophagy, a cellular cleanup process, making it a more comprehensive health-and-wellness strategy that also aims to manage aging and weight.
- Fitness-and-exercise practices can complement the benefits of the FMD, as regular exercise and a healthy-diets approach, such as the FMD's nutritionally balanced, low-calorie, plant-based meal plan, can synergistically improve overall well-being, weight-management, and longevity.
