This blog post was written by Zuzana Sarnovska who recently joined the EATbyalex content creator team. Zuzana is Nutritional Scientist with a M.Sc. in Human Nutrition and Health.
WHAT IS FASTING-MIMICKING?
In a market full of juice cleanses, meal replacements and fat-loss wonder pills, it would be easy to overlook yet another fasting diet. Depending on your personal goals and maybe even your interest in the newest science, fasting-mimicking might still be worthy of a second glance.
Fasting mimicking is based on over 25 years of longevity research and won’t completely eliminate food from your plate.
- Most fasting-mimicking plans last 5 days.
- The fast will still allow you to eat 800 to 1100 kcal per day.
- The fast contains high amounts of unsaturated fats but reduces the intake of carbs and protein to a minimum.
- For long-lasting results, it is recommended to repeat the fast at least twice a year.
Are you excited about fasting without having to give up on food but are skeptical whether fasting-mimicking works as well as a regular fast? There’s always something to gain with sacrifice, right?
It’s an understandable thought. So let’s look at how fasting-mimicking gets you the same benefits as a regular fast without cutting out food completely.
- Wei, M., Brandhorst, S., Shelehchi, M., Mirzaei, H., Cheng, C. W., Budniak, J., … & Longo, V. D. (2017). Fasting-mimicking diet and markers/risk factors for aging, diabetes, cancer, and cardiovascular disease. Science translational medicine, 9(377), eaai8700.
- Fontana, L., Partridge, L., & Longo, V. D. (2010). Extending healthy life span—from yeast to humans. science, 328(5976), 321-326.
- Longo, V. D., & Mattson, M. P. (2014). Fasting: molecular mechanisms and clinical applications. Cell metabolism, 19(2), 181-192.
- de Toledo, F. W., Grundler, F., Bergouignan, A., Drinda, S., & Michalsen, A. (2019). Safety, health improvement and well-being during a 4 to 21-day fasting period in an observational study including 1422 subjects. PloS one, 14(1), e0209353.
- Caffa, I., Spagnolo, V., Vernieri, C., Valdemarin, F., Becherini, P., Wei, M., … & Nencioni, A. (2020). Fasting-mimicking diet and hormone therapy induce breast cancer regression. Nature, 583(7817), 620-624.
- Rangan, P., Choi, I., Wei, M., Navarrete, G., Guen, E., Brandhorst, S., … & Longo, V. D. (2019). Fasting-mimicking diet modulates microbiota and promotes intestinal regeneration to reduce inflammatory bowel disease pathology. Cell reports, 26(10), 2704-2719.
- Brandhorst, S., & Longo, V. D. (2019). Protein quantity and source, fasting-mimicking diets, and longevity. Advances in Nutrition, 10(Supplement_4), S340-S350.
- Brandhorst, S., Choi, I. Y., Wei, M., Cheng, C. W., Sedrakyan, S., Navarrete, G., … & Longo, V. D. (2015). A periodic diet that mimics fasting promotes multi-system regeneration, enhanced cognitive performance, and healthspan. Cell metabolism, 22(1), 86-99.