The 5-Day Fasting Mimicking Diet Plan

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

Click Here to Read About "High Carb Fat Loss" - My Dieting Approach That is the Opposite of Keto.

In this book, he outlines a specific form of fasting that is quite a bit different than most of the popular 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 Menu (What to Eat)

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…

The Fasting Mimicking Diet Results

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.

Here are the Benefits of the Fasting Mimicking Diet Plan.

  • 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.


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 Plan is like hitting the “reset button”.

fast mimicking diet plan recipes

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.


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.

What About the Fasting Micking Diet Plan and Ketosis?

Dr. Valter Longo believes that fasting is the best way to reach a ketogenic state.

“Fasting is the original way to generate ketogenesis from the inside.”

He also believes achieving ketosis from a high fat ketogenic diet is harmful to your health.

“If you look at, for example, some of these high-fat high protein diets, in the beginning, everybody thought they were a great idea because people lost weight, and then it turns out, as the epidemiological studies started coming out, they are some of the worst diets you can have, and they promote higher mortality, and higher incidents of all kinds of diseases…and sure enough, there are no very long-lived populations that have a high animal fat, high animal protein diet.”

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.


-Rusty Moore

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

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The Fasting Mimicking Diet is a short-term fast that gets outstanding results. This meal plan specifically targets belly fat and is an easy menu to follow.