Fasting Mimicking Diet
Often when patients come to see a Naturopathic Doctor they ask, “What should I be eating”? They recognize that what they consume each day has a profound impact on how they are feeling and their overall health. However, when and how much they are eating may be just as important as what they are eating. What if one of the most impactful things you can do for your health is to actually eat less? The research around fasting has exploded in the past 5 years, with promise that therapeutic fasts could help with cardiovascular disease, cancer, diabetes, weight loss, autoimmunity, and might even extend your life. Is all the hype warranted? As lifestyle medicine and nutrition experts, Naturopathic Doctors are well situated to navigate the utility of fasts and restrictive eating.
Restrictive Eating, Fasting, and Fasting Mimicking Diet
First, let us differentiate between a fast and restrictive eating. Fasting simply implies that one goes through an extended period of time without calories. Water fasts have historically been the most popular way to do this, there was even a case study of a patient who went 382 days without food (of course while being closely monitored during this time). Currently, a topic of interest is: Can we still achieve some of the benefits of fasting while still consuming some calories? This is what we refer to as restrictive eating.
A particular type of restrictive eating called The Fasting Mimicking Diet (FMD) has recently received a lot of attention and the remainder of this article will explain why. This is a program that was originally developed by Dr. Valter Longo, PhD. Dr. Longo was interested in evaluating whether or not patients could still achieve the same clinical benefits from fasting if they were given a low calorie and macronutrient specific diet. In his book The Longevity Diet, Dr. Longo goes into detail about the current science behind the FMD and has created a company called ProLon which delivers all the food you need to accomplish the 5-day diet plan. A portion of the proceeds go back to his research. Initial mice studies have shown significant increases in lifespan and stem cell regeneration in the mice that did the FMD. They are currently moving forward with clinical trials on humans and the results seem promising. A randomized controlled study of 100 individuals has shown a lowering of inflammation and blood pressure, improvement of cholesterol, weight loss, and increases in the number of stem cells. More research still needs to be done, but this approach does show promise for a wide variety of conditions.
How is it done
The FMD is a 5-day low calorie diet with specific macronutrient ratios. The first day of the program, the person is to have approximately 1000 calories (personalized calorie restrictions should be calculated by your Naturopathic Doctor). On days two to five, they are to drop their calories even lower to 500-600 calories per day. The amount of protein, fat, and carbohydrates you consume on the FMD are very specific and one should have guidance from a health practitioner before taking this on. Current recommendations are to do the FMD 4 times a year. For those with autoimmune conditions or metabolic disease, the frequency could be increased to monthly. Certain medications will inhibit the ability for your body to fast, so please ensure that you speak with your health practitioner before considering fasting.
Who Should Avoid the FMD?
- You have an eating disorder such as anorexia of bulimia
- You are pregnant or breastfeeding
- You have additional or alternate dietary restrictions
- You are younger than 18 years old or over 70 years old (seek a doctor’s consent)
- If you have a history of fainting (syncope), you will need to be very careful
- You have a fever, cough, diarrhea, or signs of an active infection or are at risk of repetitive infections
- You are underweight or have experienced protein deficiency or are malnourished
Who Could the FMD be Helpful for?
- You carry at least 10 lbs of extra weight most of the time, particularly around the belly
- You have insulin resistance or are pre-diabetic. For medicated diabetics this program is still an option but must be done with the guidance of a health provider
- You have precursors to cardiovascular disease (fasting seems to lower LDL and triglycerides)
- You are overweight or obese
- You are relatively healthy without a lot of prescription medications
- You have higher than normal levels of inflammation and/or neurological problems either from a defined autoimmune disease, multiple sclerosis or an undefined condition
The research about fasting, restricted eating, and FMD is exciting but there is still a lot we don’t know. In the end, certain fasts or restrictive eating programs will work or will not work for certain people. Making the decision to try one should be done with caution and a thoughtful conversation.
