This past January (2018) Professor Valter Longo of USC released a book on the fat loss and anti-aging benefits of calorie restriction titledĀ The Longevity Diet.

Click here to learn how to get ultra-lean by eating a high carb diet (opposite of keto).

In this book, he outlines a specific form of fasting that is quite a bit different than most of the popularĀ Intermittent Fasting diet plans.

His approach is called The Fasting Mimicking Diet (FMD).

It’s a 5-Day diet hack.

It is just meant to be used once every 6 months.

I’ll outline his approach after a quick music break.

The music theme for this article is killer 80’s song performances with obvious lip-syncing.


[This is one of my favorite 80’s songs and that is one legendary sweater.]

In a second, you will understand why this isn’t a way you would want to eat each and every day.

Here’s the outline from his book The Longevity Diet.

The Fasting Mimicking Diet

Day 1

* 1,100 calories
* 500 calories from complex carbohydrates (vegetables such as broccoli, tomatoes, carrots, pumpkin, mushrooms, etc.)
* 500 calories from healthy fats (nuts, olive oil)
* 1 multivitamin and mineral supplement
* 1 omega-3/omega-6 supplement
* Sugarless teas (up to 3 to 4 cups per day)
* 25 grams of plant-based protein, mainly from nuts
* Unlimited water

Days 2-5

* 800 calories
* 400 calories from complex carbohydrates (vegetables such as broccoli, tomatoes, carrots, pumpkin, mushrooms, etc.)
* 400 calories from healthy fats (nuts, olive oil)
* 1 multivitamin and mineral supplement
* 1 omega-3/omega-6 supplement
* Sugarless teas (up to 3 to 4 cups per day)
*25 grams of plant-based protein, mainly from nuts
* Unlimited water

The above components can be divided between breakfast, lunch, and dinner, or they can be taken as two meals and a snack.


[I forgot how much black glove wearing there was in the 80’s. The first video had this as well.]

Day 6

* Transition diet
* For 24 hours following the end of the five-day FMD, patients should follow a diet based on complex carbohydrates (vegetables, cereals, pasta, rice, bread, fruit, etc.), and minimize the consumption of fish, meat, saturated fats, pastries, cheeses, milk, etc.
Why would we purposely eat so little for 5 days straight?

Here’s why…

Benefits of the Fasting Mimicking Diet

I’ve used the protein sparing modified fast (PSMF) before.

This is different.

This isn’t Intermittent Fasting either.

…or time Time Restricted Eating.

This is more aggressive than any of these other fasting methods I have mentioned.

With the Fasting Mimicking Diet, the goal is slight starvation.

Nonstop food and feeding is a modern thing.

Fasting from time to time is healthy for us.

Dr. Longo claims that it takes 2-3 days for the health benefits of fasting to really kick in.

  • Anti-aging
  • Burning of visceral fat
  • Killing damaged cells and replacing with newly regenerated cells from activated stem cells

I am especially interested in the visceral fat part.

I’m close to 50 and the older I get the more fat my body likes to store on my midsection compared to everywhere else.

All of my friends who are the same age are seeing this as well.

Fasting for 5 days is a way to directly target this stubborn belly fat.

…but not eating anything for 5 days sounds nutty.


[More black gloves… this is NOT very Tarzan-like.]

Dr. Longo’s studies showed impressive benefits of 5-day fasts.

He even found that fasting for 5 days, was one way to stop the spread of cancer.

BUT…

The cancer community did NOT want to do this.

He realized that fasting with only water had a 95% failure rate.

People couldn’t do it.

The National Cancer Institute believed that Dr. Longo’s findings were so promising they gave him grants to develop a 5-day diet that could mimic fasting.

(It’s a pretty big deal when the government gives you grants to develop your diet.)

Over a period of time, the 5-Day FMD plan was developed.

The benefit that jumped out at me was this…

The body continues to focus on burning belly fat, long AFTER returning to a normal diet.

“Shifting the body into an abdominal/visceral fat-burning mode, which continues after returning to a normal diet (probably due to epigenetic changes, which are modifications of the DNA and proteins that bind DNA)”

So the Fasting Mimicking Diet is like hitting the “reset button”.

This diet is a way of killing damaged cells and replacing with new healthier cells.

Your body also switches to target belly fat even after this 5-day period.

Dr. Valter Longo has some controversial viewpoints.

He has stated that the data show that eating over 100 grams of protein per day increase IGF-1 and mTOR signaling which accelerate aging.

He also points out that studies show high levels of protein consumption like this can QUADRUPLE the chances of getting cancer.

I used to eat a high protein diet.

BUT…

Cancer runs in my family so my current diet is lower than 100 grams per day in protein.


[We need to reintroduce 80’s sax solos into songs again.]

It took me a loooong time to get used to the idea of eating a lower protein diet.

Studies have shown that you can maintain muscle on a low protein diet as long as you add in resistance training.

Back to the FMD diet hack…

This is just an introduction, for the full program pick up his book on Amazon.

I plan on giving it a shot.

If I like the results and don’t turn into a zombie for 5 days, I’ll use FMD once every 6 months.

Click Here for my article on getting Super-Lean by Eating a High Carb Diet (Opposite of Keto).

On paper, it makes a lot of sense.

Cheers,

-Rusty Moore

As a former fitness coach to fashion models, I can teach you how to increase muscle definition without adding size.

Click Here to check out my premium courses.

The 5-Day Fasting Mimicking Diet is a method that has been shown to help the body burn visceral fat, long after the 5-day diet period has passed. Here's the outline.