What is Fasting Mimicking Diet (FMD)

Unveiling the Fasting Mimicking Diet (FMD)

As a chef and someone who loves a food challenge, I was intrigued by the idea of fasting with food. The Fasting Mimicking Diet (FMD) is a revolutionary approach to fasting that requires several meals a day and promises a multitude of health benefits. Dr. Valter Longo, a pioneer in the field of longevity and nutrition, developed FMD, a protocol designed to promote cellular rejuvenation and overall well-being.

My initiation into the world of FMD began with the ProLon system, a pre-packaged kit that provided me with powdered soups and other essential components. However, being a culinary maestro, I quickly tired of the powered soups and yearned to create my own version with the Veggie OUTLAW touch.

My passion for both flavour and nutrition led me to embark on a personal odyssey with FMD. Adhering faithfully to Dr. Longo's protocol, I crafted a menu that celebrates the vibrant flavours of plant-based ingredients. The fruits of my labour include five soul-soothing soups, two energy-packed bars, and a crunchy delight – all designed to make the FMD experience not only beneficial but downright delicious.

A Culinary Adventure in Vegan Wellness

The Five Soups:




Cabbage Soup: Packed with cruciferous goodness, this soup harnesses the power of cabbage, carrots, celery, leeks, tomatoes, and kale to create a nutrient-dense bowl of comfort.

Mini Minestrone: A medley of colourful vegetables loaded with nutrients, this soup is a celebration of Italian flavours while staying true to FMD principles.

Creamy Garden Tomato: Blending the richness of tangy tomatoes with broccoli, black beans, and savoury basil, this soup is a velvety treat for the taste buds.



Skinny Mushroom Soup: Earthy mushrooms take center stage in this concoction, providing a savoury umami flavour that satisfies without compromising the FMD goals.

Lentil Mélange Soup: Protein-rich lentils, nutrient-dense vegetables, and an array of spices make this soup a hearty and wholesome addition to the FMD lineup.

The Two Bars and Kale Crackers:

Nut Bar: An array of nuts and seeds held together by peanut butter and rice syrup keeps you fueled during your FMD journey.



Choco Rice Crisps Bars: Satisfy your sweet tooth with this delectable chocolatey treat, combining the goodness of dark chocolate chips with the crunch of rice crisps.



Kale Crackers: A crispy snack that complements the soups, these nutrient-dense kale crackers provide a burst of flavour with each satisfying bite.

Why FMD?

The Fasting Mimicking Diet, inspired by the groundbreaking research of Dr. Longo, offers a host of benefits for the body and mind:

Cellular Renewal: FMD triggers a process called autophagy, where the body cleans out damaged cells and regenerates new, healthier ones.

Metabolic Health: Fasting periods have been linked to improved insulin sensitivity and better metabolic health, potentially reducing the risk of chronic diseases.

Longevity: Studies suggest that periodic fasting may contribute to increased lifespan and a reduced risk of age-related diseases.

Immune System Support: FMD may enhance immune function by promoting the production of new immune cells, potentially bolstering the body's defence against infections.

Weight Management: Fasting periods can aid in weight loss and help maintain a healthy body weight by promoting fat loss while preserving lean muscle mass.

Conclusion:

As a seasoned chef and a dedicated FMD practitioner, I can attest to the transformative power of this dietary approach. By infusing creativity into the process, I've crafted a lineup of vegan recipes that not only adhere to Dr. Longo's protocol but also tantalize the taste buds. Whether you're a seasoned FMD enthusiast or a curious newcomer, these recipes are sure to make your journey toward wellness a flavoursome adventure. So, buckle up, fellow Veggie Outlaws, and let the Fasting Mimicking Diet revolutionize your approach to plant-based living!

Data and Stats:

Citing the groundbreaking work of Dr. Valter Longo and his research team, numerous studies have shown the positive impact of FMD on various health markers:

Longo VD, et al. (2015). Fasting-mimicking diet reduces disease risk factors and promotes aging reversal in rats. - This study demonstrated that FMD resulted in a reduction of multiple risk factors associated with age-related diseases.

Brandhorst S, et al. (2015). A periodic diet that mimics fasting promotes multi-system regeneration, enhanced cognitive performance, and healthspan. - The research revealed that FMD could promote regeneration and improve cognitive function.

Wei M, et al. (2017). Fasting-mimicking diet and markers/risk factors for aging, diabetes, cancer, and cardiovascular disease. - This study highlighted the potential of FMD in reducing markers and risk factors associated with aging, diabetes, cancer, and cardiovascular disease.

About the Author Linda Purcell

I am Linda Purcell the author of Veggie OUTLAWS – most wanted vegan recipes. I have been vegetarian for the past 12 years, a transitional vegan for the last few years, and am now committed to eating only plant-based foods. I moved towards eating more plant-based foods because I care about the health of my family. I have compassion for animals. And I know a vegan lifestyle is better for the planet.

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  1. These recipe ideas for a 5-day FMD are great Linda – Thank you so much for sharing them.
    How much of each soup, cracker & snack is allowed within the 1,100 kcal limit on day one and 800 kcal limit on days 2-5? Do you stick to two meals per day, or add somethIng for breakfast?
    I have seen recommended elsewhere, that it is beneficial to include 1 tsp glycerol/glycerine in 1L water or fruit/herbal tea to sip (cold) throughout the day. This simulates ProLon’s L drink and helps minimise muscle loss.
    I will definitely be trying all your recipes 🙂

    1. Hi Mandy, thank you so much for reaching out to me. I have had success with following this diet and I hope you will enjoy the recipes. You can find all my FMD recipes on my website as well as the weekly meal plan here: https://veggieoutlaws.com/fasting-mimicking-diet-starts-february-12-2024/ When you are following the recipes, please let me know what you think. If you like the recipes, it would be great if you could rate them on the website and post your experience on our socials @veggieoutlaws. I also recommend adding glycerin and you can find the recipe on my website through the above link. Let me know if you have any other questions.

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