Fasting mimicking diet: what to eat? An example and a scheme to get started
The fasting mimicking diet is the latest nutritional discovery. And it's not primarily about weight loss.
Well yes. For years you have followed low-calorie and high-protein diets during the day, while at night you dreamed of pizza. You've even improved your poor math knowledge to learn how to count calories. Now you calculate the rest faster and you know you can eat all the celery on Earth, but was it really worth it?
Why not research health ahead of the line?
The pioneer of the fasting mimicking diet is Professor Valter Longo, researcher in biochemistry and neurobiology, professor of Biogerontology at the University of Southern California, director of the Oncology and longevity program of IFOM (Institute of Molecular Oncology of Milan), who has dedicated his entire career experimenting with anti-aging therapies. The goal of the fasting mimicking diet is precisely this: to allow cells to regenerate and protect the body from obesity and other chronic diseases linked to aging, such as Alzheimer's disease.
The diet mimics fasting, more than a diet, would therefore be a diet, a lifestyle aimed at improving one's health conditions.
Fasting mimicking diet: what to eat and what to banish
The fasting mimicking diet is based on the elimination of foods that stimulate the production of insulin and growth hormone, preferring a low calorie intake.
According to the research of Professor Valer Longo, the fasting mimicking diet allows you to cleanse the body and regenerate it by modifying its deep functioning. Caloric restriction occurs in a calibrated way, producing positive effects on all systems: immune, muscular, nervous, etc.
- One of the fundamental principles of the fasting mimicking diet is that calorie restriction must be targeted and controlled. Drastic diets not only do not lead to the desired results but, in addition, they upset and dangerously alter the functioning of the body.
- The second important principle is the reduction of protein intake, and above all animal proteins, which activate the growth hormone responsible for cellular aging and related diseases, such as cancer, diabetes, cardiovascular and neurodegenerative diseases.
These negative effects produced by animal proteins are not found by consuming vegetable proteins, contained in whole grains and dried legumes.
The fasting mimicking diet would have the positive effects of fasting on the body, but without having to give up food.
Read "The longevity diet, the fasting-mimicking diet for healthy living up to 110 years" by Valter Longo at about 11 euros on Amazon.
What to eat, then, to respect the logic of the fasting mimicking diet? Lots of vegetables, little protein, some good fat and complex carbohydrates.
- Meat must be practically eliminated in adulthood and replaced by vegetal proteins, contained in dried legumes (chickpeas, beans, lentils, peas…) and cereals (quinoa, rice…). The meat must be given to children (both white and red) and reintroduced after the age of 65.
- Fish should be eaten 2-3 times a week, but fish with a high mercury content, such as tuna, should be limited. On the other hand, mackerel, anchovies or sardines, fish rich in omega 3 are good. If you are not crazy about fish, buy omega 3 supplements at foospring!
- Green light for walnuts, almonds, hazelnuts, extra virgin olive oil, which contain good unsaturated fats.
- Pasta, bread and all cereals must be eaten whole.
- Vegetables should be consumed at will
- The added sugars must be eliminated, and the consumption of (no more than one fruit per day) must be moderated
- As far as lifestyle is concerned, Professor Longo advises not to have dinner after 20 and not to ingest anything 3-4 hours before going to sleep.
- Three meals a day plus a snack should be eaten (try foodspring's nut and berry mix!)
What to eat during the fasting mimicking diet? Here is the photogallery with all the allowed foods!
See also: Fasting mimicking diet: what to eat? All foods allowed
The scheme of the fasting mimicking diet
The fasting mimicking diet follows a very specific pattern that develops over 5 days of calorie restriction and low protein content.
On the first day, the fasting mimicking diet involves an intake of about 1000 calories, divided between 34% carbohydrates, 56% fat and 10% protein.
Over the next 4 days, calories drop to 750: 47% carbohydrates, 44% fat and 9% protein.
This eating pattern is not a real fast, but a drastic reduction in calories and foods that affect insulin levels, such as high-protein ones.
Valter Longo suggests repeating the fasting mimicking diet every 3 - 6 months, but only under strict medical supervision.
An example of a fasting mimicking diet menu
Before seeing an example of a menu for the fasting mimicking diet, it is essential to report an observation by Valter Longo.
Fasting mimicking diet: example of menu for day 1
Breakfast
Green tea and a sugar-free cereal bar
Snack
A handful of walnuts mixed with raisins
Dinner
150 grams of whole grains and 300 grams of cooked legumes
Day 2 - 5: example of menu
Breakfast
Hazelnuts, raisins and green tea
Snack
A sugar-free cereal bar
Dinner
100 grams of fish accompanied by a "salad dressed with extra virgin olive oil or vegetables cooked in the oven and served with a plate of stewed beans
Always Valter Longo writes "At the table of longevity" to vary the recipes of your fasting mimicking diet as much as possible. You can find it on Amazon for 13.50 euros.
The fasting mimicking diet is not indicated during pregnancy, lactation, children and individuals at risk of anorexia nervosa. Consult your doctor before starting the fasting mimicking diet and make sure you can follow it without affecting your health.
For more information on the fasting mimicking diet you can consult the publication of Professor Valter Longo and the website of Professor Valter Longo
