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Fasting 5 days a month to model the diet
In December 2017, I heard Dr. Longo speaks at a medical conference in Las Vegas. He recommends using a fasting-mimicking diet for 5 days a month. I'm entering the age group where a little help from nature doesn't hurt (I'm 74). In December 2017, I started a 5-day fasting-mimicking diet (FMD). Effects of a fasting-mimicking diet
At first, you just find that you're not as hungry as you think you are because you eat three small meals of about 200 calories each, which suppresses your appetite. It is also important to consume enough fluids. PLEASE NOTE: LIQUID! Not wine! Wine, beer or any alcoholic beverage is not part of the diet. You can drink water but it can get boring, you can drink juice, herbal tea, black tea and coffee as long as you stay away from sugary drinks. This is how foot and mouth disease works
During the 5 days of the fasting simulation diet, your total caloric intake will not exceed 600 calories per day. day. Your body mass index (BMI) drops by 0.1 to 0.4 per day, for a total of 0.5 to 0.9 for 5 consecutive days. It may not seem like much, but if you add up every month, a person who is now overweight can reach a normal weight within a year. The first day of fasting can cause some problems. I found myself feeling hungry in the afternoon. Hot drinks (tea, coffee, clear soup) are useful. The second day was much better and the third day became routine. No intense hunger, no headache or weakness or fatigue. I am always amazed at the improvement in my energy levels when I am on a fasting diet for 5 days a month. dr. Longo does not recommend exercising while fasting. Obviously, this isn't the time to run a half marathon or an intense hike, but I've found that thirty minutes of cardio and thirty minutes of weight training feels good. Listen to your body! If at any point you feel dizzy, STOP! The emphasis is on "moderation".
Concrete results if you follow a diet that mimics fasting 5 days a month
Obesity decreases as fewer calories lead to weight loss
Diabetes: Less insulin resistance, lower blood sugar
Lowered high blood pressure: Many patients were able to reduce or stop their medications
The pain condition improved as various pains disappeared, an effect currently unexplained
Improvements in autoimmune diseases such as multiple sclerosis and rheumatoid arthritis may be due to increased circulation of stem cells
Heart attacks and strokes can be prevented by lowering LDL, triglycerides and CRP levels
Improve the rate of cancer cure by protecting normal cells, bone marrow and stimulating immune cells
Mice lived 3 times longer. Humans have increased telomere length. The augmented stem cells find damaged areas that need to be repaired. This effect causes fewer diseases in the elderly. Sample fasting diet meals
dr. Longo developed a kit called the "ProLon Fasting Mimic Diet" that includes all 5 days of prepackaged foods. The package is no bigger than a shoebox and the diet is mostly plant-based with some nutrition bars, drinks and freeze-dried soup. The nutritional value is debatable as it has an average rating of 3.5 out of 5. It also costs a whopping $300. In reality, eating very little is just a matter of counting calories. There are many tables on the Internet that will tell you about the nutritional value of food, and it does not take much effort to create your own menu. This is a fairly typical list of dishes
Breakfast: A typical breakfast consists of 2 slices of wholemeal bread (Wasa or Ryvita) with a little almond butter on top, a cup of coffee and black coffee or with stevia and milk.
Lunch: 8 oz. Tomato soup and coffee or tea.
Dinner: salad with organic pepper, ½ tomato, two thin slices of avocado, vinegar and 1 tablespoon of olive oil. Here is another sample meal:
Breakfast: Eat a nut-based bar. It should not exceed 250 calories. Or make your own! Drink tea or coffee.
Lunch: 8 oz. Homemade vegetable soup without pasta or beans.
Dinner: Miso soup and 4 rice crackers or a small salad with olive oil and vinegar. Fast 5 days per month simulated diet results
Below are typical results I've found over the past few months. I use a body composition scale daily to measure my weight, body fat percentage, visceral fat percentage, muscle percentage, calories burned, and BMI. BMI increased from 21.9 to 21.1 within one month of the 5-day FMD period. After another month, the BMI dropped from 21.7 to 21. 2. Here is a list of my BMI 5 day losses on several occasions: 0.8, 0.4, 0.9, 0.7, 0.6, 0.5, 0.7, etc. It is important not to overeat after these five days. FMD adapts your body to very small amounts of food. Enjoy your food, but stick to moderate portions.
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