Last week, I suggested a do-it-yourself version of Dr Longo’s FMD diet, and offered sample recipes. I want to clarify that this version was not authorized by Dr Longo or his associates at USC. In fact, they have a large team with expertise in different aspects of health, nutrition and aging, and they have developed a specific package of prepared foods and micronutrients, intended to be administered under a doctor’s supervision.
The package will soon be available as a kit from L-Nutra Corp, marketed under the brand ProLon. This specific diet has been tested in a clinical trial, and the results reported in a research article last month.
I designed the recipes on a spreadsheet, and adjusted quantities to recreate the calorie content and the proportions of macronutrients (protein, carbohydrate, and oils) closely matching the FMD. But I know nothing about the actual ingredients in the Pro-Lon package, or the supplements they contain. The ingredients have not yet been announced, and my recipes haven’t been tested in a clinical trial.
I am enthusiastic about the FMD idea, and I am trying it myself this week. I certainly encourage you to do the same, and I believe that five days of light vegan meals with limited protein and a high proportion of fat is likely to be safe and healthy. This is my recommendation, and not endorsed by Dr Longo.
Link to list of recipes, created with data from USDA nutritional database, in cooperation with Enid Kassner.
Discussion
80 reader comments
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I want to try FMD after the Christmas season (early January) - a bit of a detox after the holiday season. However, I don't cook and my wife is unwilling to support me in this activity. What are the easiest recipes to make, preferably ones I can throw together at work (microwave access only)?
I bought valter longos book but was very disappointed when I saw in the middle of book that it isnt designed for anyone over 70.I am 71 and work out 7 days a week 3 weights 4 cardio (all workouts are 1 hour.I feel great and am a little bit afraid to try this drastic change .
thanks Bob [email protected]
In general, people our age (I'm much like you) have to worry more about wasting muscle mass, and low protein doesn't work so well. But perhaps we can push the age back a few years, especially if we take creatine to keep up a catabolic metabolism.
great site. Thanks for the recipes...just finished my second day....going well so far.
i successfully did an fmd with fresh groceries bought at the store but there is no way youd be able to do it with convenience foods since they are engineered to make you hungry again soon afyer eating them.
Is there a way to replicate the Fasting Mimicking Diet with convenience items bought at the grocery store? I want to replicate the ProLon diet with grab-and-go foods. Has anyone been able to do this?
I tred the FMD from the diet planner last year and a couple of the days I was not actually spot on with the variables of fat, carbs or protein.
I am trying it now because the period between Christmas day and New Year are 5 ideal days to try it. The first 3 days I just kept my food intake to around 720 calories because I had planned to try it for a couple of days only. I then realised if I can do it for 2 days without difficulty maybe I should try longer. I am on day 4 and adhering more or less to the diet plans you printed. I will add I never eat dairy anyway and the only animal protein I eat is from wild Salmon every 2 days but during the FMD I only eat from vegetable sources
I believe personally the main thing is to keep protein low and the ratio between fat and carbs are not so important. I cannot believe 46/46 carb fat ratio is going to change everything that much or something similar
I'm beginning Day 3 of the ProLon FMD. Kit cost $250. If you buy three kits, the cost is $700.
So far I have experienced no real side effects except for some foot cramps this morning. The meal plan is stupidly simple to follow, and I've had no fatigue or hunger.
I don't know why people wouldn't opt for the meal plan. It makes your life super easy and has been designed by some of the smartest scientists and nutrionists around. Fasting is meant to be hard to begin with, don't make it harder by trying to save a few shekels.
You can't buy it outside of USA so not a matter of the cost in all cases.
It is expensive; though as Josh says, the money side of medical breakthroughs is baked-in to the research, so it has its place. As of a few days ago, the price is $299 per box (or if you order 3 or more it's $250/box). They now sell it to you if you are appropriate (answer a series of questions to ascertain whether the diet should be administered more formally by a physician).
Yes, it will be easier to follow it if your finances allow it.
I"m doing my 4th FMD cycle this year - intended to do it once a month, but . . . I checked into the recipes to confirm an ingredient and notice that a lot (11) of recipes are missing. Was there anything wrong with the recipes (re adherence to the FMD percentages?)
My myelin sheath is damaged, hence, lots of neuropathic pain in both hands and feet.
I started my own-very different version of - FMD:
1- Chicken broth
2- Tuna fish or cooked egg
3- Bean soup
4- one cup of coffee (100 cal cream / sugar combo)
Calories are the same. Proteins are 1.5 to 2 times.
Fats are mostly optional but if calories allow, some organic seed-mix butter.
Plus mushrooms and pineapple and veggies
Result: I just finished day 2.
Cons: I feel a bit weak. I developed sinus infection so I'm taking antibiotics.
Pros: Neuropathy is almost nonexistent, except on one toe. Maybe just pinched nerves.
Conclusion: I'll do it again as close as I can, to the original version
Would a small amount of Sweetleaf stevia (the powder/packets) be acceptable in tea or on oatmeal?
Hi Josh,
I see people doing FMD generally avoid physical training. What is your take on this subject? Anybody else with experience on this?
Nik-
This is a matter of personal choice. I find I can exercise while on FMD, and it feels fine, but maybe not the most intensive or the longest endurance.
Exercise is so important to my sense of wellbeing that I am loathe to give it up.
- Josh
I'm doing this for the 4th time - about every other month. A shortcut that's working for me is to double-up the recipes so I do t have to cook as much. It's also more satisfying to alternate one of the (huge) salads with a hot meal. Re coffee: I didn't see anything about not drinking coffee. Did I miss somethings?