This Is an Example of a Healthy Fasting-Mimicking Diet Plan

Jerome H
Published in
4 min readDec 9, 2020

Photo by RODNAE Productions from Pexels

FMD (fasting-mimicking diet) was created by Dr. Valter Longo a Professor of Gerontology at the USC Longevity Institute. Dr. Longo created FMD as an alternative to water fasting.

Water fasting is the most common form of fasting. But there are other options to “fasting” if you feel that you need some food daily.

The 5-day FMD protocol:

  • Allows you to eat 500 healthy calories each day. This of course will vary slightly depending on your gender and height.
  • Creates a hyper-focused fat burning environment. All foods consumed should be low or no carbs. This allows your body to stay in ketosis throughout the 5 days.
  • Reduces inflammation which is the root cause of many common diseases.
  • Helps you break any stubborn weight loss plateaus.
  • Mitigates cravings once you go back to your normal diet.

FMD can be looked at as a great reset. You also train your body to want less food like regular fasting facilitates.

Dr. Longo has his own nutrition company that sells pre-packaged food for each day. On the first day, the calories are slightly higher then is gradually reduced. But the program is rather pricey.

Create Your Own 500 Calorie Diet Instead

If you have some experience with fasting and diets it’s best that you create a 500 calorie diet for your FMD journey.

There are plenty of examples on the internet that’ll give you ideas for meal plans.

If you’ve never tracked calories it’s best to do that for a few weeks before committing to an FMD protocol. Use popular tracking apps like MyFitnessPal to get a general idea of how many calories are in the foods you eat.

Long-term tracking isn’t necessary but you need to get an idea of what you consume weekly.

Notice how I said weekly.

Some days you’ll eat more than others. A weekly overview will let you know if you need to decrease or increase your daily caloric intake.

Too often people get stuck on what they consume daily.

Jerome H

I talk about manifestation, accountability, goals, and spirituality. Download your free grounding meditation: