Your Micro Guide to the Fasting Mimicking Diet

If you want to see the same results as fasting gives you but don’t like the general idea of fasting there is an option to get similar results without the actual fast and its’ called fasting mimicking diet.  In a time when convenience is crucial and time is always short, the Fast Mimicking Diet is fast becoming one of the most popular diets to emerge in recent years. As with intermittent fasting, this diet relies on low levels of triglyceride to nurture the loss of weight but at the same time, the overall process is entirely different. That is to say, there are no prolonged periods without food on the Fasting Mimicking Diet and it certainly does not require the same commitment as almost any other fasting method. In many ways, this is just as much a pattern as it is a diet and even the results speak for themselves.

With this in mind, let us take a closer look at the Fasting Mimicking Diet and why this incredibly convenient method is currently the subject of so much interest in the health industry:

What is Fasting and Why is it Important?

In case you might be asking yourself, fasting is simply the process in which a person avoids any intake of food for a defined period. In most instances, fasting is best known for religious purposes but in recent times, fasting is often the subject of interest for dieting.

For example, the juice fast is a diet during which no food is consumed and a person will drink only juice for a specified period. On the other hand, intermittent fasting is another popular method which involved no consumption at all for prolonged periods. In this sense, a person might choose to skip breakfast and eat two meals each day but then refrain from any kind of consumption for up to 16 hours.

With this in mind, we should understand the direct correlation between the fasting mimicking diet and traditional fasting. In this regard, both procedures involve a certain degree of restriction which is intended to deprive the body of substance and nutrients. However, the purpose for fasting in a diet is a stark contrast to that of a religious fast. After all, religious fasting is spiritual reasons while fasting in a diet is for health benefits only.

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What is the Fasting Mimicking Diet?

Simply put, the Fasting Mimicking Diet uses traditional fasting to deprive the body of food in order to nurture specific health benefits. As opposed to other methods, the Fasting Mimicking Diet permits a small intake of food during the process and does not need to be employed every day of the week. That is to say, while intermittent fasting is a daily process, fasting mimicking takes place for only five days every week.

In the beginning, the diet allows for just over one thousand calories per day. However, this amount reduces over time and consists of a very specific balance between protein, fats, and carbohydrates which also changes accordingly. Here is a common breakdown of this balance for the first day of the diet:

  • 56% Fats
  • 34% Carbohydrates
  • 10% Protein

As already mentioned, this changes for the following four days as set out in the following example:

  • 47% Carbohydrates
  • 44% Fats
  • 9% Protein

As you might have guessed from the title, the objective of this diet is to imitate other fasting diets and more specifically, to produce the same results as intermittent fasting. At the same time, the content of this diet is just as important as the process and the right foods are essential to achieving any desired outcome. As a rule, the concentration of a fasting mimicking diet is most often low in protein and high in fats.

In short, the diet is intended to imitate other fasting diets and produce the very same results.

Health Benefits of a Fasting Mimicking Diet

When the Fast Mimicking Diet is in full swing, low levels of triglyceride make it easier for the body to burn fat. However, there are many more health benefits to this process which are arguably even more significant:

Cognitive Functionality – In recent studies, the Fast Mimicking Diet has demonstrated a significant improvement in motor learning. Although these studies were carried out on mice, they showed a distinct change in terms of cognitive performance which resulted in less stress and reduced age impairment.

Protect Against Disease – The Fast Mimicking Diet has characteristics which protect against autoimmune disease. Furthermore, this fasting method can potentially reduce the risk of cancer according to recent studies in which it was discovered that the Fast Mimicking Diet could protect mice from cancer.

Reduced Inflammation – The effects of the Fast Mimicking Diet are proven to protect nerve fibers which link to the spine and brain in a human body. For this reason, this diet is said to reduce the risk of inflammation which has a direct impact on the immune system.

Lower Cholesterol – Due to the organic nature of the food in a Fast Mimicking Diet, there are plenty of healthy fats involved. Needless to say, this results in lower cholesterol which can greatly improve the immune system. Similarly, the Fast Mimicking Diet is believed to reduce blood pressure and protect the body from other serious risks such as heart disease.

Detoxification – It has similar effects as fasting and so provides a great variety detox benefits. It triggers bodies own detoxification process through the process of Autophagy. Autophagy is a normal physiological process in the body that deals with destruction of cells in the body. It maintains homeostasis or normal functioning by protein degradation and turnover of the destroyed cell organelles for new cell formation.

How to Apply the Fasting Mimicking Diet

Recent studies indicate that for the best results, the fasting mimicking diet should be practiced across five days on at least two occasions every year. That being said, further research suggests there are some excellent health benefits to using this strategy once every month for the calendar year. Either way, there is more flexibility in this particular fasting diet than almost any other.

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Getting Prepared for a Diet

Although your intentions and motivations may be good, external influences can mean that sticking to a diet can be quite a challenge. For this reason, the best way to approach potential obstacles is to remove them and this can be anything from discarding any junk food in the house to telling friends that you are unavailable for dinner dates until further notice. Furthermore, sleep and exercise are important so drawing up a schedule or itinerary is a great way to prepare for a successful diet.

Measuring Calories

Needless to say, you should have a predetermined plan for food and meal times with the number of calories measured in every instance. As already mentioned, you are permitted up to 1,090 calories on the first day and this should be reduced by 10 – 15% for the following four days.

Choosing the Right Foods

As you may know, meats and animal-based products are high in protein which is largely unsuitable for a fasting mimicking diet. Conversely, plant-based products are much more suitable and in a time when organic food is so popular, this should not be an issue. From fruits and vegetables to soup, nuts and crackers; decided on a varied wish list and try to choose foods which are easy to digest is always key. That being said, many of these foods are also packaged which removes any need to measure the calories.

What to Drink on this Diet

Naturally, you will still need to drink throughout this process and water is always the best staple. At the same time, tea and coffee are also permitted although the same cannot be said about milk, sugar or any sort of cream. Moreover, this should also be kept to a minimum and preferably, one cup per day.

Using Supplements

Liver tablets and greens powder are increasingly common for people wanting to reach the perfect state during the diet. As you may know, these supplements are rich in nutrients while amino acids (BCAA’s) rejuvenate the tissue and electrolytes replenish the level of salt in the body. Even though these supplements are not entirely necessary, they are still beneficial to the process.


As you can see, the Fast Mimicking Diet is incredibly convenient in comparison with every other method of fasting. More importantly, results are most often the same as the likes of Intermittent Fasting while the duration requires just a fraction of commitment from the individual. In this sense, when you consider the superior health benefits and the higher sense of satisfaction that can be achieved along the way, it would seem that the Fast Mimicking Diet is fast becoming the only diet in town.


I am happy father of two and a health and fitness enthusiast.

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