What is a Modified Fast?
You may have heard about the benefits of fasting by now. Fasting has been proven to:
- Promote blood sugar control by reducing insulin resistance.
- Reduce inflammation.
- Enhance heart health.
- Boost Brain Function.
- Boost your metabolism.
- Increase growth hormone secretion.
- Delay aging and extend longevity.
That’s why intermittent fasting is all the rage these days. However, longer fasts are even more beneficial. Unfortunately, going on a water fast for an extended period is almost unattainable for most of us. That’s where the fasting mimicking diet (FMD) comes in. Dr. Valter Longo came up with the FMD protocol and has conducted extensive research on the topic to demonstrate that it has the same benefits as water fasting without requiring the intense discomfort caused by water fasting. In essence, the fasting mimicking diet restricts your calorie intake to 40-50% of your regular consumption for 5 days. Read The Fasting Mimicking Diet: The Benefits of Fasting Without Giving Up Food to learn more.
My DIY Version of the Fasting Mimicking Diet
I did a lot of research online to come up with my DIY fasting mimicking diet plan. Dr. Longo recommends some very specific macronutrient ratios, and it’s pretty hard to pick the right food to get the exact ratios.
Fasting Mimicking Diet Macronutrient Ratios
Here’s how they go:
- Calories: 4.5 to 7.0 kcal/lb of body weight
- Macros: Protein: 10%, Carbs: 34%, Fat: 56%
- Calories: 3.0 to 5.0 kcal/lb of body weight
- Macros: Protein: 9%, Carbs: 47%, Fat: 44%
But that’s not all! On top of that, he recommends that 50% of your calorie intake comes from veggies and the other 50% from healthy fats. It takes a lot of tweaking to get it right. In the end, I decided that close enough was good enough.
It was not as hard as when I tried about a year ago. I feel that making sure you are not at home too much during your fast is a good idea. As a stay-at-home mom, it’s hard to get away from the temptation of food. It was a lot easier when we were out and about. I ended up giving up on the evening of the fourth day. I was going to start over in 2 weeks or so before writing about my experience. I changed my mind and decided to write about it even though I “failed” when I started receiving positive comments.
I did lose some weight probably somewhere between 3-5 pounds (sorry, my scale is pathetic). I knew that I would gain it back when I started eating normally again. It’s like when the stomach flu goes through the family. You lose some weight fast but gain it back just as fast. Yes, I did gain it back, but something else happened that really surprised me.
No More Bloating and Belly Fat
I went to a family reunion for Thanksgiving and two different persons asked me if I had lost weight. This never happened before, I am pretty sure it’s not a coincidence. I think it might be due to the fact that my belly fat was still gone. I may have had less water retention in my face as well.
Here you can see for yourself:
The FMD is a way to “reset” your body and start burning belly fat, long after the diet is over. In the FMD study, we learn that subjects mostly lost weight in the abdominal region. You may know that abdominal fat is a precursor to many metabolic diseases.
The next day, I was told I had a glow. Again, this is not the kind of comment I usually get, we can assume the FMD had something to do with it.
Update After 3 Months
I wrote this post after doing the fasting mimicking diet once. As I mentioned already, I did not even accomplish the whole 5 days. Since then, I have written another post entitled My Fasting Mimicking Diet Results. Check it out to learn more about how the fasting mimicking diet has improved my health and helped me reach my weight loss goals after 3 months.
Where Do We Go From Here
If you would like to start experimenting with the fasting mimicking diet and learn more about how you can use other types of fasting to reach your health goals, don’t forget to take my quiz What Is Your Fasting Personality? Not only you will discover which fasting type you should get started with, but you will receive my quickstart guides. Each quickstart guide gives you recipes, meal plans, and tips to increase your chance of success.