What is the Fasting Mimicking Diet worth: the diet to take care of your health in 5 days


The Fasting Mimicking Diet

The Fasting Mimicking Diet, or Fasting Mimicking Program, was designed to mimic the benefits of fasting but on a shorter (5 day) basis. It is to be taken into account in addition to the longevity diet, both developed by Professor Valter Longo.

Who is Valter Longo?

After years of research and study, the Fasting Mimicking Diet was devised by Valter Longo. The Edna M. Jones Professor of Gerontology and Biological Sciences is also the director of the Longevity Institute at the School of Gerontology at the University of Southern California. He is also one of the most eminent specialists in aging and age-related diseases. Valter Longo is also Director of the Longevity and Cancer Program at IFOM’s Institute of Molecular Oncology in Milan, Italy.

His lab has developed dietary and genetic interventions that protect normal cells while sensitizing cancer cells to chemotherapy. These interventions are currently being tested in many US and European hospitals.

What is the Fasting Mimicking Diet?

The Fasting Mimicking Diet, also called the Fasting Mimicking Diet, is a five-day program based on healthy natural products and ingredients. As you continue to eat, but more restrictively, the body enters a fasting mode. Small meals are then composed of complex carbohydrates, or slow sugars, as well as healthy fats. All this from vegetables, fruits, oilseeds and plant-based proteins. The diet, considered to be vegan, must still proscribe certain vegetables such as corn, avocado, sweet potato, beetroot, peas or legumes. For drinks, only water, tea and herbal teas without sugar are accepted.

“Professor Valter Longo’s method has two advantages”, explains Carole Girard, micro-nutritionist in Clermont-Ferrand. “First of all, it is easily applicable, because you can’t make everyone fast. On the other hand, this method has been proven by thirty years of scientific studies and is applied in many clinics and hospitals around the world. There are very few risks and side or adverse effects. »

Who can do this diet?

Like most diets, the Fasting Mimicking Diet is something to be taken seriously. It can only be performed if a person is in good health and has no risk factors. “As soon as you have a pathology, an inflammation, that you suffer from hypotension, malnutrition or that you are diabetic, you must consult a health professional so as not to make an error which could be fatal”, insists the osteopath . “This diet is also contraindicated for pregnant women. On the other hand, this is limited to a maximum period of five days and can be done several times a year.

The longevity diet

“It’s not just the Fasting Mimicking Diet but its association with the longevity diet that will work,” says the specialist. “The longevity diet is a recommendation for good quasi-permanent food hygiene, associated with more or less regular periods in the year of diet, in which we will reduce nutritional intake to help the body regenerate. The longevity diet, inspired by the Mediterranean diet, was also developed by Professor Valter Longo. The latter evokes in his book recommendations for a healthier life and a slowing down of aging:

  • Eat mostly vegan, with some fish, limiting meals with fish to a maximum of two or three per week. Choose fish, crustaceans and molluscs rich in omega-3, omega-6 and vitamin B12 (salmon, anchovies, sardines, cod, sea bream, trout, clams, shrimp). Pay attention to the quality of the fish and its origin, choosing those with low mercury levels (avoid large fish and those from fresh water).
  • If you are under 65, keep a low protein intake (0.7-0.8 grams per kg body weight). This represents 35 to 40 grams of protein per day for a person weighing 50kg, and 60 to 70 grams of protein per day for a person weighing 100kg. Beyond the age of 65, it is advisable to slightly increase the protein intake, but also to increase the consumption of fish, eggs, white meat and products derived from goats and sheep to preserve muscle mass. .
  • Consume beans, chickpeas, green peas and other legumes as your main source of protein
  • Minimize saturated fats of animal and vegetable origin (meat, cheese) and sugar, and maximize good fats and complex carbohydrates.
  • Eat whole grains and large quantities of vegetables (tomatoes, broccoli, carrots, legumes, etc.) with generous quantities of organic first cold-pressed virgin olive oil (3 tablespoons per day) and nuts (1 handful per day of a mixture of walnuts, almonds, hazelnuts, Brazil nuts, cashew nuts).
  • Follow a diet high in organic vitamins and minerals, supplemented with a multivitamin supplement every three days (containing vitamins and minerals essential for the body’s proper enzymatic reactions).
  • Choose from the ingredients covered in the book which ones your ancestors would have eaten
  • Depending on your weight, age and waist circumference, decide to eat two or three meals a day. If you are overweight or tend to gain weight easily, eat two meals a day: breakfast and lunch or dinner, plus two low-sugar snacks (less than 5 grams) under 100 calories each (ex: handful of seeds, nuts, dark chocolate chips). If you are already of normal weight, or tend to lose weight easily, or are over 65 and of normal weight, eat three meals a day and a snack that is low in sugar (less than 3 to 5 grams) under 100 calories.
  • Limit meals to a twelve-hour period; for example, start after 8 a.m. and finish before 8 p.m. Do not eat anything within three or four hours before bedtime, to improve the quality of sleep.

Fasting for better health

Whether intermittent, over several days, partial, fasting is gaining more and more followers. The Fasting Mimicking Diet allows you to combine the benefits of fasting but in a less restrictive way, allowing you to continue working and being active.

The benefits of fasting

“All types of fasting have many benefits, whether for people with cancer, neurodegenerative diseases, cardiovascular diseases or those who are overweight or obese. Scientists know it, know how to explain it and understand its mechanisms”, explains Carole Girard.

But why is complete or partial food deprivation beneficial to health? “The body alters basic metabolic functions when fasting. The liver will completely change its operating regime. It accelerates the processing of waste and will produce ketone bodies from fats. These are used for cell renewal, mainly favored by the brain, which is very fond of them. Then your digestive tract will be put to rest, because you consume less food, whether in quantity or less rich. All of these mechanisms will allow the body to fight against oxidative stress, which is responsible for aging,” emphasizes the naturotherapist. She adds: “When you practice fasting, you then enter a virtuous circle where the body has fewer toxins to evacuate, less oxidative stress to control and better quality cells. It brings a feeling of better energy and rejuvenation”.

The effects are felt quickly, both in terms of the quality of the skin and the energy felt. This also causes weight loss, a decrease in inflammation or better digestive comfort. But beware, fasting is not a miracle solution, Carole Girard insists: “Fasting must be carried out in a more global recovery of one’s lifestyle, with in particular appropriate physical activity which helps to cleanse the body and to cell renewal.

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