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Also, i found your diet plan easy to follow. I also missed it saying about being charged after 14 days on the website as I thought it was classified as a free trial. Weight simply melted away and, susceptible to hypoglyceamic episodes, it stabalised my sugar levels nicely. Will do again soon. Lindsey lee on November 29, at 9: Some initial thoughts however. This is also what I will do for my second round.
2. Source the measurement tools and tests
Broiled Salmon with Herb Mustard Glaze. Home Recipes Global Flavors Weeknights. Pinterest Facebook Twitter Email. Classic Greek Salad Make this restaurant favorite at home with cucumbers, tomatoes, olives, feta and an easy homemade Greek dressing. Fish and heart-healthy beans are two important components of the Mediterranean diet.
Enjoy both in this dish, topped with paprika-flavored Greek yogurt. Lamb is a staple of the Mediterranean Diet; it's a particular favorite in Greek cuisine. Here, lamb chops are rubbed with a mint-garlic mixture, then grilled to lock in moisture and flavor.
Transform frozen artichoke hearts into a simple Mediterranean-inspired side with white wine, tomatoes, lemon zest and some salty olives. Brush salmon with an olive oil-honey-vinegar mixture and broil to create a crispy crust. Escarole is in the same family as endive, but it is less bitter and holds up well to cooking. Saute this Mediterranean favorite with garlic, olive oil and red pepper flakes.
Steam fresh mussels in a garlicky tomato broth, then serve with naturally buttery Yukon gold potatoes. For a super-easy side dish, roast eggplant, garlic, shallots and walnuts, then toss with yogurt and chopped fresh dill. Agrodolce is a traditional Italian sweet and sour sauce; it's used here to add bold flavor to bass, a firm white fish, and vegetables.
Mellow out broccoli rabe's slightly bitter flavor by adding spicy cherry peppers, garlic and just a little rich Parmesan cheese. Bulgur, a whole grain traditionally used to make tabbouleh salad, stars in a simple-yet-flavorful side dish seasoned with Mediterranean ingredients: Giada uses fresh herbs and mustard to make a flavorful-yet-light glaze for topping broiled salmon fillets. Israeli couscous bigger and more pasta-like than the traditional variety is tossed with sauteed cauliflower and shallots.
Cinnamon and dates add a touch of natural sweetness. Hi Susannnah, I am confident based on reading about fasting, ketogenic dieting and calorie restriction, all things sharing characteristics with FMD, that some exercise is both possible and beneficial during FMD. You may already know that exercise is an effective way to accelerate progress into nutritional ketosis since it will deplete your stored glycogen in the liver and muscle.
The transition into ketosis may temporarily result in insufficient glucose and insufficient ketones to fuel extended periods of exercise or intense exercise — so be very mindful of how you are feeling and dial down the intensity or abbreviate the duration if it feels right. Assuming you are not already in ketosis, the transition will also likely result in loss of electrolytes. Exercise, especially if you sweat, will do the same.
So you may need to supplement with sodium, potassium, calcium and magnesium. Bouillon or a zero carb electrolyte drink would work well. Research into the transition into fasting indicates there is a brief initial period of increased protein turnover and loss prior to stabilization and retention.
The implication I take from this is that it is probably wise to avoid any form of muscle building focused exercise within the first days, but thereafter resistance exercise is desirable to assist in retention of lean body mass. I use it both via web and also via the smartphone App. The app offers some ease of use benefits if you want to capture things on the move. Whether using it for FMD, or a ketogenic diet, or tracking micro-nutrient intakes, it is such a powerful tool. What does that stand for please?
They happen to have a range of low calorie, low protein, low carb mixed vegetable packs which provide a great ready solution for FMD meals. Just chop and add olive oil. I look forward to giving this a go, soon as I plan out my food intake.
Heya Dan, I can empathise all too easily. It kinda gets worse. I was pretty shocked to see they recently introduced plastic pouches of fresh passion fruit seeds. That is well across a personal line for me, no way! That has direct links out to several sources you might not have seen yet, do take a look. Practically it would however be just about a straight copy of a well formulated keto diet food list but with smaller serving sizes than the norm.
What do you think, would it be useful to you? Very interesting article, rich of useful informations. The nutrients partition of the Prolon diet is strange. In this manner the diet is more ketogenic than that of the Prolon. For the record, my FMD today is the 5th day of the umpteenth cycle is based on max 10 gr of carbs and max 15 gr of protein. The rest are various kind of fats, predominantly unsaturated. I eat also spoons of MCT C8 oil.
Moreover, for the transition day Longo advises to eat only foods containing carbs cereals, veggies, fruits, etc. Even in small portions. Surely I will eat my homemade yogurt. I am convinced that ProLon is very much a compromise in order to deliver a product suitable for commercial sale. The most obvious compromise relative to the patented FMD design is the feature of having the same calories regardless of bodyweight or lean body mass. Another may well be the choice of products since everything that ProLon supplies must be in a packet, box or tube.
I will continue to prefer a fresh and whole foods approach. I do not know this, but believe that the transition day advice is given to avoid or mitigate any refeeding syndrome effects. I would very much like to understand the logic behind the advice and you are prompting me to search for it. If I discover anything I will share it and add it to the main article. If you know of any good source I welcome it. Thank you for your reply, Benjamin. Most likely five days are too few to have that effects.
Surely from a food point of view a moderate day is better. Thanks for the Excel FMD do it yourself worksheet. Your worksheet was incredibly helpful. Day 1 is good so far. I reckon once you have become comfortable with preparing your own FMD food plan and food it is the superior approach. Hi Benjamin interesting articles thanks. My main motivator is loosing weight and I wonder if you had a few details about your friend who did it with you as you said he was more focused on weight loss too? Heya Joseph, I have pinged that buddy, he may drop by and post directly.
However I share that although I was not interested in weight loss, FMD has actually directly led to me both losing weight, mainly fat, and maintaining a new, lower weight for a year so far.
I did not actually lose the weight and fat during FMD and instead this happened in the months following. So why do I credit this to FMD?
Well following FMD very effectively reset my dietary habits. Not necessary a bad dessert, or a big portion, but it added up. FMD simply wiped clean that habit and expectation.
Also interested in your opinion in the grand scheme of things and possibly in relation to the non-FMD times what you think about products like Huel? Definitely habit and psychology Joe and not stomach shrinking. By contrast you may know that stomach stapling, or gastric sleeving, does have a high success rate for long term weight loss.
However another potential contribution is a change in gut bacteria. Gut bacteria can change significantly and swiftly as a result of changes in diet. Lets say I had cultivated some bacteria that thrived on the nutrients within the desserts I was eating.
We know that gut bacteria can influence human preferences and desires through chemical signals sent up the vagus nerve from gut to brain. So any dietary intervention is effectively a joint venture between human and gut bacteria!
On products like Huel. I am highly cautious and skeptical for several reasons. Throughout human evolution ultra high processed food like substances such as Huel have not been part of the diet so consuming them is effectively an experiment.
There is evidence that consumption of ultra high processed foods is associated with higher incidence of cancers and metabolic syndrome. This does not say anything negative about Huel specifically. Real whole foods contain many properties, such as phytonutrients, which we do not understand but do appear to be strongly influential on various health outcomes. Products like Huel simply cannot replicate or substitute for the rich complexity of whole foods. I do personally make use of protein powders, but moderately, and I favour those which have a closer relationship to a whole food.
For example, hemp, pumpkin and sunflower seed proteins are mostly just the seeds ground up which does mean less cellular fibre compared to the whole seed. By contrast whey and soy protein powders are very highly processed and concentrated fractions of whole foods that humans have never consumed within our long history of evolution.
I do not avoid them but neither would I be comfortable having them as a significant part of my diet. I did the FMD protocol with Benjamin.
As for using the FMD for weight loss: For me FMD did not lead to long term weight loss. In my view and experience fasting or intermittent fasting will lead to weight loss if you incorporate it into your long term approach. Another anecdote from me: I found doing water fasts easier than doing food restricted fasts. When I managed to refrain from eating in the morning and during the lunch, it was easier to maintain no food intake without food cravings. On the contrary when I ate a little, sometimes that felt like a trigger point or an accelerator into craving more food.
We are all different so you might not experience this. I did a separate experiment that measured impact of various types of carbohydrates on blood glucose also with Benjamin and I think he describes this experiment in another post.
In order to have accurate measurements, I got into habit of monitoring all my food intake. That led me to on majority of days reduce my calorific intake. Only this led to weight loss. I am using the website and a mobile phone application called Cronometer also recommended by Benjamin during this experiment. I had tried to use it in the past but found it too tedious.
However for the blood glucose monitoring I found it necessary to monitor precise amounts and therefore got into habit of recording all food intake and it got easier after a while. Firstly, huge thanks for providing such a comprehensive guide Benjamin. After stumbling across the documentary The Science of Fasting on Amazon, I started researching the Fasting Mimicking Diet and of course discovered you. Health and fitness is a lifelong passion of mine.
My mother is a serial dieter so I observed her in my youth. It was perfect for me. Weight simply melted away and, susceptible to hypoglyceamic episodes, it stabalised my sugar levels nicely. However I did have some nasty and inappropriate side effects, which I would happily divulge but not publicly, so I played around with my macros, maintaining low carb with a tolerance of minimal starchy mostly fibrous carb and all was good in the world… for a while.
Two pregnancies, two C-sections, PND and subsequent high carb convenience diet and sedentary lack of intentional exercise lifestyle lasted for three years. Clean low carb diet, trail running, HIIT and weight training rescued me.
So decent in fact that I placed 4th in a national figure competition bodybuiding. Late I had a depressive breakdown. I did minimal exercise for over a year. My diet was clean, but in slipped red wine and a few poor food choices. The weight crept on. And I hate to say it, but I am now it seems perimenopausal, and getting back into shape is proving much much harder than previously experienced.
My body usually adapts easily and noticeably. But not this time. I was under day 1 and over calories day but had cracked this day 4. Today day 5 I had had enough to be honest. But what I found demoralising is that I have not lost the weight I had envisaged.
I do not weigh myself. And this has not budged. So I would really appreciate your feedback because I have a theory, especially now re-reading your page above. I went on a residential course last year. It was strictly vegetarian and vegan food provided.
By the end of 5 days I had ballooned. Water retention was dreadful. And I put this down to a high carb diet which does not suit me at all.
And this I believe is the issue with FMD. I do not tolerate carbs well, at least not as a main source of calories. So now I am looking at keto as a lifestyle change. My brother is an advocate of the Bulletproof diet and is supremely fit and youthful for his age, with excellent health and sterling immunity so great PR for this diet… but I am most interested in what you have to say. I am a qualified personal trainer with advanced sports and exercise nutrition, so should really know a bit about diet, but this is all highly specialised and you have done plenty of research and practice on the subject already.
It would in great to hear your thoughts on this and any insights on subsequent FMD trials…… very much appreciated, Paula. Hello Paula, very interesting points. I may need to do some thinking, referencing and return to do justice to a reply!
Some initial thoughts however. Weight Loss during FMD — Given that the total calorific deficit for someone normally consuming 2, calories per day is around 6, in total I would not expect significant reduction in body fat from a single FMD cycle. A reduction in body weight is more likely if consumption of carbohydrate during FMD is significantly lower than normal but this would be mostly a temporary loss of retained water and regained following re-feeding.
Other potentially significant factors are a reduction in energy expenditure due to change in activity and basal metabolic rate during FMD. If my goal was body fat reduction I would prefer periods of water fasting over FMD, or potentially a well formulated ketogenic diet combined with regular resistance exercise. Carbohydrate Intake — This needs an entire post, or book, and lots of expertise! However some concepts I would find interesting are —. Did your carbohydrate intake on FMD go up, down, stay the same, and did the types of carbs change?
Are you personally sensitive to any of the carbs you are consuming, meaning the blood glucose response? What is the composition of your carb sources?
How processed are they? How many AMY1 gene copies do you have and do you use this data to influence your regular carb intake? Keto Diet — I am very interested too but am also cautious for several reasons, of which two have greatest significance. One is that I believe it true that there are no long-term, meaning a duration of years rather than weeks or months, studies on the outcomes of a well formulated ketogenic diet. There are some great and encouraging shorter term studies.
These would include hormones, cholesterol, inflammation, HBA1C and real-world measures such as sleep quality, exercise performance, mental performance and general well-being.
Sorry in advance for the long post, but I wanted to explain each point properly sort of anyway. I have just finished my first FMD and when setting out I was craving I guide like yours, so I think it is important that you make a few corrections.
I browsed through the comment section and I did not find anyone else bringing up this major point in regards to the macro composition:. The prolon diet is actually high carb. You can verify this by looking at the actual prolon box contents by following the two reference links early on this page http: I am wondering this myself. If you consider that the calorie count per gram is pretty much the same within each macro group i.
Also, the most critical factor in the FMD protocol weight loss aside is the limitation in protein, and since it is the amount of amino acids etc. If this is ignored you will not have the proper IGF-1 response perhaps other issues too, I will leave it to you to research. FMD is restricted to high nutrient, complex, slow carbs.
Damn hard to find by the way when at the same time limiting fat and protein contents. I actually found getting enough proper carbs being the trickiest of all! For anyone considering going DIY instead of buying the box — do not even try without a proper kitchen food scale!
Could you please post a link to the patent you referenced? I would very much like to go through it and see how well it matches the actual prolon box.
A small correction on point 2: I saw you wrote that you are using an all plant diet, but I think it is good to point out in the FMD protocol description that this is a requirement. I saw a comment on another DIY guide from a guy who used cheese as the core food source pretty much the FMD protocol inversed plus calorie restriction! What do you mean by high carb John? I think you mean that the macro ratio is high carb and on that I agree completely.
The very short version is that this diet involves consuming no more than 15 grams of proteins for short periods only such as a single day. The intended outcome is activation of autophagy. However I remain a little puzzled by the inclusion of carb intake in excess of that likely to enable nutritional ketosis given that spending time in nutritional ketosis also appears to be part of FMD. By contrast the Protein Cycling Diet looks like it could not enable ketosis since it prefers carbs over fats and in significant quantity.
I did multiply protein and carb grams by 4 and fat by 9 to plot the actual grams of each macro to include. Do you have a box shot or similar source to help confirm that the ProLon approach is based on macro grams and not their calorie value?
Please do share if so, I will review, absorb and adjust the template to reflect this if so. Agreed, for three reasons. Second that animal proteins are rich in the amino acid methionine and methionine restriction alone appears to offer many of the benefits of fasting. Third and more broadly, it is almost impossible to include any quantity of animal foods, exempting animal fats, into an FMD diet. Heck, you cannot include significant quantity of many vegetables, like broccoli and spinach, without going over the allowable protein!
Both for the Protein Cycling Diet and FMD I think the biggest challenge is selecting carbohydrate sources that do not also include significant protein. This would have the benefits of simplifying compliance and enabling nutritional ketosis. For the relatively brief period of FMD the only significant downside I perceive is that of digestion since consumption of fats alone can be quite distressing. What are your thoughts here?
I dare say it would be simple to adjust ProLon DIY style, with the full package being suitable for some people and others needing to consume only a portion of the daily calories. Hi Benjamin, Do you think a FMD causes true autophagy as opposed to a 3-day water fast, for instance?
I am a cancer survivor who is currently cancer-free for almost two years and not undergoing any treatment. Would appreciate your perspective on this. Risks such as insufficient nutrition and loss of lean body mass and bone density. If you read up on the work of Valter Longo, the lead designer of the Fasting Mimicking Diet, you will see that many of the theoretical papers and studies are focused on the utility of FMD or a similar fasting regimen for diseases including cancer, diabetes and multiple sclerosis.
I am going to quote from one of those studies and link to several I recommend you review and perhaps dare I say it, discuss with your preferred medical professional.
Emphasising that I am not at all medical trained, if I had a need to I would probably seek out an accredited Functional Medicine Practitioner familiar with FMD, water-fasting and oncology and agree with them upon a protocol including some tests that could be applied to assess the relative benefits for me of the alternate regimens.
Another reference and reading recommendation I will make is to the cancer and fasting series published by Dr Fung, the founder of Intensive Dietary Management and a strong advocate for water fasting.
I hope you have appetite for reading Lisa, that some of this is useful, and that you enjoy ongoing health and happiness! I am looking for macro nutrient proportion or kcal of the anti cancer version of the FMD Chemolieve. Do you know anything about it?
So 5 days seems like the correct amount of time for the FMD. I am currently in my 5th day of my 2nd water fast only salt added , done mostly for a big tyroid nodule that shrinks with the fast. In the first water fast I could only do 3 days.
He only added to the water fast one 50 kcal cup of soup a day, to replenish the salts lost by ketosis process. In the FMD, that initial process could last 48 hours and then you have 3 days more. The documentary is from The thing is that the FMD for cancer has much less calories, protein and carbs. Understanding that that is achieved with the complete restriction of at least protein and carbs. Do you have any recommendations for aspiring writers? Would you recommend starting with a free platform like WordPress or go for a paid option?
I feel like I am at the very beginning of a never ending learning curve for blogging. There is so much too it. There is the technical website side, writing, pictures, social media, search engine optimisation, and so much more. However, let me try to offer some top tips plus a link to an article I found extremely helpful early on.
Write the reasons down using pen and paper. Do you want a very popular site? Do you want to generate cash? Will you be happy just writing regardless of how many people are reading? After you get the basics of a site up and running, just starting writing, start posting.
Get yourself into a groove of creating content. You will likely gain more enjoyment and learn a lot from the process. Meet up with other bloggers and take their advice. There are lots of online resources and guides, but depending on where you are you might find there is a Meetup group for bloggers you can actually meet. As for WordPress vs a paid option. There are still however lots of premium packages you can buy if you use wordpress.
If you have the cash and do not have a big appetite to do it all yourself I would suggest getting an experienced wordpress site developer to sit down with you, discuss what kind of site you want and why, and get them to build but also coach you on how to tweak and adjust and maintain.
Do you have any resources or info about this issues? Thank you in advance. Hello Alessandra, I expect that 80 grams of net carbs would indeed be too many carbs to enable progress into or remaining within nutritional ketosis. That was definitely my own experience. A maximum of 50 grams net carbs appears to be a standard that works for many but some do need to go lower, and I read about 30 grams net carbs as a level used by some regular keto dieters. Since I am neither diabetic nor pre-diabetic I am comfortable to take the approach of self-experimentation and monitoring.
I know that I personally remain in nutritional ketosis, meaning minimum 1. I believe it entirely possible to find your own level through food tracking and blood ketones monitoring.
However as you are diabetic this approach may well not be suitable for you and pairing with a professional seems sensible and wise. I expect you want a qualified dietician, nutritionist or functional medicine practitioner to partner with. You may also choose to seek out a functional medicine practitioner via https: Thank you so much for your generosity in sharing all of this information.
Would you be willing to share your recipe for the electrolyte drink? Welcome Sundari, thanks for the thanks! I did not consume an electrolyte replacement drink. When I do that I will prepare a simple non-caloric drink with sodium, potassium and magnesium. There is such a recipe here which could be used or easily adapted — https: You are absolutely right, thank you for highlighting this.
This was not and could not have been due to the caloric restriction during FMD as it was insufficient to account for such a reduction. Instead, use of FMD effectively reset my eating habits in a way that led to the sustained reduction. I have done the fast only one time so far. I find it very hard to do but felt much better at the end.. Will do again soon. Heya Geoff, I think the key questions are, is it easier or more challenging than a water fast for you? I believe that some people find FMD easier and some find it more difficult than a full water fast.
Either way the first few days are probably the toughest. The days when your body is expecting to be fed at the same times it usually is! Hello, I have just completed the program and I have lost more muscle than fat, my body composition has actyually worsen!
I am also feeling weak and light headed. While doing the program I felt weak, most of the days and on day 4th I had pain on the back of my legs. Hola Alaide, I am aware of but not familiar with differences and potential differences between males and females in terms of response to fasting, time restricted eating and ketogenic dieting. My layperson expectation is that if there are indeed gender differences in response to fasting and keto dieting between they should be expected to be a feature for the Fasting Mimicking Diet too due to similarity.
I believe there is some good research evidence out there to read up on too. Again, I am not actually familiar, but here are a few suggestions to begin with —. Review Article with links out to studies, caveat I am completely unfamiliar with the author http: I obtained permission from my […]. Your email address will not be published. This site uses Akismet to reduce spam.
Learn how your comment data is processed. What is the Fasting Mimicking Diet? Fasting Mimicking Diet Research As of April outcomes from the first human intervention trial have been published and a larger trial is underway which will attempt to compare the FMD against other protocols which also produce weight loss to determine whether the FMD offers incremental benefits compared to weight loss achieved via any means.
Why follow the Fasting Mimicking Diet? Establish an outcomes measurement plan Here are the key things you need to decide: The bodyweight based variation works like this — Day 1: At I woke, hydrated with 2 cups of water and then: DO tell friends and family what you will be doing, why, and how they can help you succeed DO write your desired outcomes down, visualise them, define why they are important to you DO prepare your environment too.
Medichecks is the UK based lab test service I used for C-Reactive Protein, Cholesterol and Blood Count tests Freestyle Libre is the device I used for blood glucose monitoring as it offers an adhesive which enables quick and convenient readings.
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