The fasting mimicking diet (FMD) offers a way to experience fasting’s unique benefits while still enjoying nutrient-rich foods. Eat by Alex’s reSET program brings a structured, plant-based 5-day meal plan that mimics fasting, promoting cellular renewal, gentle detoxification, and metabolic health. This article breaks down how the fasting mimicking program works to guide the body through a balanced, sustainable approach toward longevity.
What is the Fasting Mimicking Diet?
The fasting mimicking diet (FMD) is a scientifically backed, plant-based approach that utilizes precise nutrient ratios and calorie restrictions to activate fasting-like metabolic processes. Instead of full food abstention, FMD delivers nutrients that trick the body into fasting mode, triggering processes like autophagy and fat-burning. Eat by Alex’s reSET 5-day fasting mimicking diet combines these principles to provide an approachable way to harness fasting’s power through plant-based recipes.
Macronutrient Breakdown
In reSET, we follow the fasting-mimicking diet approach by Dr. Valter Longo, with a precise macronutrient composition to mimic fasting:
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Fats: 50-55% of daily calories
Sourced primarily from healthy fats, mainly monounsaturated fats (from olive oil, nuts, and seeds) and polyunsaturated fats. ReSET excludes saturated fats from dairy, as well as trans fats and highly processed oils.
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Carbohydrates: 35-40% of daily calories
Derived from whole grains (such as farro, quinoa, and brown rice), fruits, vegetables, and legumes. Processed and refined carbs, like white bread, pasta, and sugary foods, are not included.
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Proteins: 10-15% of daily calories
Sourced from plant-based ingredients, including legumes, nuts, and seeds.
This balanced composition promotes the fasting state while providing essential nutrients for sustained energy and wellbeing.
Overview of the 5-Day Fasting Mimicking Diet Meal Plan
The reSET program is carefully structured to support your body through the stages of fasting by gradually reducing calorie intake, an essential factor in initiating fasting responses. Here’s how the daily structure promotes fasting mode:
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Day 1: Calorie intake begins at approximately 1,100 calories. This initial reduction helps activate the body’s transition toward a fasting state.
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Days 2-5: Daily intake drops to around 800 calories, maintaining a low-calorie state that encourages further fat-burning and cellular processes, such as autophagy and ketogenesis.
Each day’s menu includes:
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Breakfast: A low-calorie, fiber-rich breakfast mix with added electrolytes for gentle energy release without breaking the fasting mode.
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Lunch and Dinner: Plant-based soups are central to the program, offering nutrient density in a calorie-controlled format that’s easy on digestion.
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Snacks and Supplements: Small snacks, like tamari almonds or Bites, combined with supplements, including spirulina and electrolyte drinks, help sustain energy while keeping calories low.
- Hydration and Relaxation: Herbal drinks and calming supplements, such as botanical sleep capsules or magnesium, are also provided to ease the fasting process.
This variety of nutrient-dense foods in the reSET program maintains stable energy while preserving the body’s fasting mode, helping you make the most of each day.
Sample Day on the Fasting Mimicking Diet
To give you a closer look at a day on the reSET program, here’s a specific example of how meals and snacks are structured to maintain low calorie intake and support fasting mode:
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Morning: Start the day with a Cherry Morning Mix and an Electrolyte Drink. This mix includes ingredients like almonds, chia seeds, and freeze-dried fruits (e.g. cherry, apple, goji) providing fiber and antioxidants that support a low-calorie, nutrient-dense start without disrupting the body’s fasting state.
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Lunch: A warm Super Greens Soup made from ingredients such as spinach, broccoli, and tahini, providing a nutritious blend of vitamins and minerals while being gentle on digestion. The soup’s low-calorie profile helps the body maintain the fasting-mimicking state.
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Afternoon Snack: A small portion of Tamari Almonds. These satisfy cravings and provide a small energy boost while remaining within the calorie limits of the plan.
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Evening: Ginger Pumpkin Soup paired with a side of Curried Cashews. This soup features ingredients like pumpkin and ginger, adding a warming end to the day without exceeding the calorie target.
- Supplements Throughout the Day: Spirulina tablets, an additional Electrolyte Drink, and botanical sleep capsules for a rejuvenating sleep.
Each day follows a similar structure, with meals, snacks, and supplements carefully measured to meet daily calorie targets—approximately 1,100 calories on day 1 and around 800 calories from days 2 to 5. This balance supports a fasting-like effect, helping the body shift into a fasting mode that promotes fat-burning and cellular regeneration.
Preparing for the 5-Day Fast
Starting the reSET fasting mimicking diet program can be easier with a bit of preparation:
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Gradually Ease into Calorie Reduction: Begin to reduce calorie intake a few days before starting reSET to help your body adjust smoothly.
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Focus on Hydration: Drinking water and non-caffeinated teas can help curb any hunger signals.
- Choose Gentle Exercise: Light activities like yoga or walking will support the detox process without straining the body. The reSET program includes access to curated fitness sessions, such as yoga and functional training, to complement your fasting journey.
Comparing the Fasting Mimicking Diet to the Keto Diet
While both the fasting mimicking diet and the ketogenic diet promote fat-burning and metabolic health, they operate differently. The fasting mimicking diet is based on calorie restriction to mimic fasting, whereas the keto diet focuses on high-fat, low-carb consumption to maintain ketosis. FMD is designed for short-term cycles, making it an excellent choice for periodic health resets, while the keto diet is typically more continuous.
Tips for Transitioning Back After the 5-Day Fast
Completing the 5-day fasting mimicking diet calls for a gradual transition back to regular eating:
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Start with Light, Digestible Foods: Begin with smoothies, soups, and lightly cooked vegetables to ease digestion.
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Prioritize Whole Foods: Slowly reintroduce whole grains, healthy fats, and lean proteins to keep the positive momentum.
- Avoid Processed Foods: Maintaining plant-based, nutrient-dense choices can help extend the benefits of your fasting experience.
Final Thoughts
The fasting mimicking diet meal plan offered by Eat by Alex’s reSET program provides a structured and convenient approach to support cellular health, metabolic function, and longevity. With a mix of pre-prepared meals, nutrient-rich snacks, and supportive supplements, reSET allows you to access fasting’s unique benefits while still enjoying wholesome, nourishing foods.
For more information on reSET and other Eat by Alex offerings, visit our compare page.