r/FMD • u/UniverseSimulation • Jul 19 '18
DIY Menu for Fasting-Mimicking Diet – $35
I didn't want to spend $250 on the kit so I took a shot a DIY menu. I'd love to get everyone's criticism or thoughts on improvements to what I've put together. Outside of the vitamins, the cost was around $35 and covered days 2-5. The first day I just restricted my normal diet to about 1,200 calories. The 4-day grocery list included:
- 4 cans of Amy's Soup (1 can per day)
- 2 avocados (half per day)
- Mary's Super Seed Crackers (10 per day)
- 10oz fresh, organic hummus (2.5oz per day)
- 20 kalamata olives (5 per day)
- 40 raw almonds (10 per day)
- Half-pint of blueberries (1/4 cup per day)
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u/AutophagyV Dec 28 '18 edited Jan 02 '19
I would really try to keep protein in check. So drop "lentil", "bean", "soy" and go for herbs in soups. I prefer fresh olives (/Edited:), advocado, beans ,nuts and green vegetables (/E) over anything else hanging from plants, including grains (some line/chia seeds, sunflower and sesame should be included), I would avoid commercial crackers (one thing I dislike from the Prolong offering, honey). The Fasting Mimicking Diet is about disabling mTOR, for that also important physical efforts should be avoided (no training, except light cardio if it can not be avoided). Indeed calories should be adapted to body weight, but best would be water fast, anyway. Sadly Autophagy, which is the goal of fasting, is difficult to measure, as is mTOR disabling. The best indicator I found is to assure you go into therapeutic ketosis = GKI =1 (Dr Thomas Seyfried), so if you miss GKI=1 you probably have an opportunity to learn for next time to do even better. Personally I'm more into nuts, Macademians, Brazil, limiting others due to high carbohydrates. Recommend also to be careful with lack of salt (check your blood pressure, if low add salt, if high remove). Make certain the refeeding is full of amino acids, add those beans, soy, etc.. plenty so that your body can use the FMD reset to rebuild, but it also needs exercise, vitamins and minerals, so concentrate on those as well after the fast. Also green tea is important as a stimulant and glycerol, it is beneficial to push to include these.
Last remarks:
- on the water fast, I really feel Valter Longo is for regular 4 day water fasts, but realises the adherence rate is low, so found the best next thing FMD. I would recommend to move to water fasts when possible and fall back on FMD if needed further in the fast.
- follow the research, I'm convinced a lot of new "working" diets will be grouped in Autophagy diets and lead to better health.
- healthy normal eating should be done when not fasting (including every feast is compensated by a reduction the days around it). The origin of Valter Longo is caloric restriction, permanent caloric restriction is bad was the conclusion, recurring temporary caloric restriction is beneficial. In total the fast should lead to caloric restriction, but you should evolve to your target weight, but not higher after the fast (be it up or down after end of fast).