Victor Longo Fasting Mimicking Diet

Fasting Mimicking Program & Longevity

Dr. Valter Longo Explains the Longevity Diet that Mimicks Fasting

The Fasting Mimicking Program is a five-day fasting program based on healthy natural products and ingredients. Your body, however, does not recognize that it is being fed. This causes the body to enter a fasting mode.

Scientifically developed and clinically tested, this nutritional breakthrough was invented at the University of Southern California. Led by Dr. Valter Longo, the USC Longevity Institute brings together multidisciplinary aging research in order to enhance human healthspan.

What Are The Potential Downsides

The biggest downside to the ProLon Fasting Mimicking Diet is cost.

A meal kit currently sells for $249 per box when purchasing up to two boxes or $225 when purchasing three or more boxes.

Costs can quickly add up if you follow the recommended five-day protocol every one to six months.

Whats more, though there are many human studies on the benefits of intermittent fasting, more research needs to be completed on the ProLon Fasting Mimicking Diet in particular.

It remains unknown whether its any more effective than other types of intermittent fasting.

What Occurs During A 5 Day Fasting Mimicking Diet

According to the ProLon website , the body goes through the following stages during a 5-day FMD:

  • Day 1 – The body begins to transition into a fasting state, upregulating fat burning and preparing to initiate cellular clean-up.
  • Day 2 – Fat burning increases and cellular clean-up is enhanced.
  • Day 3 – Cellular clean up continues, and many participants begin to reach Ketosis, now burning body fat as their primary fuel source.
  • Day 4 – Cellular cleaning and renewal continues, along with fat burning.
  • Day 5 – The fast is completed, and re-feeding beyond day 5 is meant to fuel overall wellness

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Fmd Effects Stratified By Baseline Risk Factor Values: A Post Hoc Observational Pre

Age-related physiological changes that lead to increased risk factors occur before diseases can be diagnosed . We used the aggregated FMD data of both study arms and performed a post hoc analysis of the FMD effect on risk factors for CVD and metabolic syndrome, defined as three of five of the following conditions: abdominal obesity, elevated fasting glucose, elevated blood pressure, high serum triglycerides, and low HDL cholesterol . We selected clinically relevant cutoffs and compared normal and at-risk subjects for each risk factor: total cholesterol > 199 mg/dl and LDL cholesterol levels > 130 mg/dl are associated with an increased risk for CVD , a fasting glucose > 99 mg/dl indicates impaired fasting glucose/prediabetes , and triglyceride levels > 100 mg/dl as well as CRP > 1 mg/liter are associated with increased risk for CVD . For serum IGF-1, no clinically relevant risk level has been established, but a number of epidemiological studies have associated IGF-1 levels above 200 ng/ml with various cancers . We therefore compared the effect of FMD cycles on subjects in the highest quartile of IGF-1 expression with that on subjects with IGF-1 levels 225 ng/ml.

Baseline Risk Factors And Metabolic Markers: Comparison Of Randomized Control And Fmd Subjects Who Completed The Trial

Homemade Keto Fasting Bars

At baseline, there were no significant differences in metabolic markers or risk factors for age-related diseases and conditions between the subjects who successfully completed the randomized trial in arm 1 and arm 2 , including body weight , body mass index , total body fat , trunk fat , lean body mass , waist circumference , fasting glucose , IGF-1 , systolic and diastolic blood pressure , triglycerides , and C-reactive protein . The notable exception was that total cholesterol and low-density lipoprotein , but not HDL , were significantly lower at baseline for subjects who were enrolled and completed arm 2 . In summary, the values for disease markers and risk factors at baseline were comparable between the control diet and FMD groups, with the exception of total and LDL cholesterol.

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My Do It Yourself Fasting Mimicking Diet

Like many, the pandemic disrupted my life and made it difficult to maintain healthy routines. Eating, in particular, was guided by convenience rather than smart food choices. And after several months, I had gained some weight. It took some time to mentally make the decision to get back on track. Inertia can be difficult to overcome. Eventually, I found the inspiration in the work of Dr. Valter Longo.I had known about the miraculous effects of fasting for quite some time, but I never tried it because, frankly, it seemed too burdensome even uncomfortable, and certainly impractical. Thats why the fasting MIMICKING diet sounded so appealing. All the health benefits of fasting without the discomfort of constant hunger. Fasting with food, is the phrase they coined.This seemed doable. However, perhaps I wasnt convinced enough to spend the money, at least not on the first round. I thought that if I could prove the concept to myself, then in subsequent rounds I would go for the full ProLon plan. So once I committed mentally to doing this, I decided to document my own version of a 5-day fasting-mimicking diet meal plan, Do-It-Yourself style, for anyone else who likes the idea, but cant quite commit to the ProLon regime.

For reference, below are some general guidelines for a 5-day DIY fasting-mimicking diet plan. These aren’t hard and fast rules, but if you stick to these suggestions, you’ll be in good shape.

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Baseline Data For All Subjects

From April 2013 to July 2015, 100 study participants were randomized and assigned to either arm 1 or arm 2 . At enrollment, independent of whether they completed the trial or not, subjects in the two arms were comparable for age, sex, race, and body weight . Hispanics were underrepresented in the study population in comparison to their representation in the greater Los Angeles area . The participants in control arm 1 were asked to continue their normal diet for 3 months, whereas participants in arm 2 started the FMD intervention. Two participants withdrew from arm 1 because of scheduling conflicts before completion of the informed consent. In the randomized comparison , 18 participants or 5 of 48 in the control arm and 13 of 52 participants in the FMD arm were excluded or withdrew from the study. Of the 48 subjects enrolled in the control arm, two withdrew because of scheduling conflicts, two because of unspecified personal issues, and one for unknown reasons. Six of the 52 subjects enrolled in the FMD arm withdrew from the study because of scheduling conflicts, five withdrew because of unspecified personal issues, and two participants were excluded from the study because of noncompliance to the FMD protocol.

CONSORT diagram.

Changes In Risk Factors And Metabolic Markers: Comparison Of Randomized Control And Fmd Groups

The Fast-Mimicking Diet – with Dr. Valter Longo | The Empowering Neurologist EP. 59

Next, we evaluated the effects of the FMD by assessing the changes in marker/risk factor values between baseline and 5 to 7 days after the end of the third cycle of the FMD and compared them to those occurring in the control arm within the same 3-month period . Participants in the FMD arm lost on average 2.6 ± 2.5 kg of weight, which was due in part to a reduction in total body fat and trunk fat . Subjects on the control diet did not lose body weight . After controlling the false discovery rate of 0.05 between the control and FMD groups, no change in the percentage of lean body mass was observed , although absolute lean body mass was reduced in arm 2 . Waist circumference measured after three FMD cycles was reduced by 4.1 ± 5.2 cm . The FMD cycles also resulted in a decrease in IGF-1 concentrations of 21.7 ± 46.2 ng/ml . Systolic blood pressure was reduced by 4.5 ± 6.0 mmHg , and diastolic blood pressure was reduced by 3.1 ± 4.7 mmHg . Fasting glucose , triglycerides , cholesterol , and the acute-phase inflammatory marker CRP did not differ significantly between groups. A graphical summary of these data is presented in . In conclusion, three cycles of the FMD reduced body weight, trunk and total body fat, blood pressure, and IGF-1 in comparison to a normal diet.

Change analysis of metabolic variables during the randomization.

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How Does It Work

The ProLon Fasting Mimicking Diet plan includes five-day, prepackaged meal kits.

All meals and snacks are whole-food derived and plant based. The meal kits are low in carbs and protein yet high in healthy fats like olives and flax.

During the five-day period, dieters only consume whats contained within the meal kit.

Day one of the diet provides approximately 1,090 kcal , while days two through five provide only 725 kcal .

The low-calorie, high-fat, low-carb content of the meals causes your body to generate energy from noncarbohydrate sources after glycogen stores are depleted. This process is called gluconeogenesis (

3 ).

This calorie restriction mimics the bodys physiological response to traditional fasting methods, such as cell regeneration, decreased inflammation, and fat loss.

ProLon recommends that all dieters consult a medical professional such as a doctor or registered dietitian before starting the five-day fast.

The ProLon five-day plan is not a one-time cleanse and must be followed every one to six months to obtain optimal results.


The ProLon Fasting Mimicking Diet is a low-calorie, five-day eating program meant to promote weight loss and provide the same benefits as more traditional fasting methods.

The ProLon meal kit is broken down into five individual boxes one box per day and includes a chart with recommendations on what foods to eat and the order in which to eat them.

A five-day ProLon Fasting Mimicking Diet kit includes:

Longevity Diet For Adults

  • Eat mostly vegan, plus a little fish, limiting meals with fish to a maximum of two or three per week. Choose fish, crustaceans, and mollusks with a high omega-3, omega-6, and vitamin B12 content (salmon, anchovies, sardines, cod, sea bream, trout, clams, shrimp. Pay attention to the quality of the fish, choosing those with low levels of mercury.
  • If you are below the age of 65, keep protein intake low . That comes to 40 to 47 grams of proteins per day for a person weighing 130 pounds, and 60 to 70 grams of protein per day for someone weighing 200 to 220 pounds. Over age 65, you should slightly increase protein intake but also increase consumption of fish, eggs, white meat, and products derived from goats and sheep to preserve muscle mass. Consume beans, chickpeas, green peas, and other legumes as your main source of protein.
  • Minimize saturated fats from animal and vegetable sources and sugar, and maximize good fats and complex carbs. Eat whole grains and high quantities of vegetables with generous amounts of olive oil and nuts .
  • Follow a diet with high vitamin and mineral content, supplemented with a multivitamin buffer every three days.
  • Select ingredients among those discussed in this book that your ancestors would have eaten.
  • Confine all eating to within a twelve-hour period for example, start after 8 a.m. and end before 8 p.m. Dont eat anything within three to four hours of bedtime.
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    The Fasting Mimicking Diet And Your Neuroendometabolic Stress Response

    While fasting and the FMD seem to be very promising tools to use in many cases, they are not suitable for everyone. For example, for growing children who need constant fuel and nutrients to grow, for pregnant and breastfeeding women, and for those with certain health conditions, depriving the body of nutrients for long periods is not a good idea.

    Because we deal with many clients that have adrenal fatigue and NEM dysregulation, we want to talk about why we dont usually recommend fasting for these conditions.

    Adrenal Fatigue Syndrome is a condition you develop when your body faces chronic stress. That stress puts a lot of pressure on your adrenal glands to produce cortisol. Although cortisol naturally fluctuates throughout the day, if it increases above or decreases below the healthy range consistently, it will affect your entire system.

    Symptoms of AFS include fatigue, weight gain, sleep disturbances, brain fog, anxiety, mild depression, hair loss, dry skin, loss of libido, PMS, infertility, hypoglycemia, salt and sugar cravings, lowered immunity, unstable blood pressure, heart palpitations, food and drug sensitivities, and digestive issues.

    Food Fight Erupts As Top Nutritionists Gather To Define Healthy Eating

    Copycat Fast Bar (Healthy, Paleo, Keto)

    He moved on to UCLA to pursue a Ph.D. with Dr. Roy Walford, who had become something of a celebrity scientist while pushing the idea that severely restricting caloric intake would extend life.

    While he calls Walford a pioneer, Longo soon grew disenchanted with the extreme regimen he espoused. First, it was brutal to maintain. Then, there was what it did physically to Walford, who had been among a Biosphere 2 crew that restricted food intake dramatically during their stay in the experimental habitat. When they exited Biosphere, they looked liked hell, Longo said. Walford looked like a skeleton.

    Walford, a colorful character known for walking across Africa and paying for med school by gaming roulette tables in Reno, Nev., had hoped to live to 120. But he died in 2004 at age 79 of ALS, a disease a number of researchers assert was exacerbated by, or even caused by, his severe diet.

    At UCLA, Longo was growing frustrated with Walfords attempts to study longevity in humans, and even mice, without having adequate tools to drill down into the genetic mechanisms underlying aging. So Longo turned back to biochemistry.

    He transferred to a genetics lab focused on yeast, figuring that would let him study the mechanisms of aging in the simplest of organisms.

    If someone said, What are you working on? we would say oxidative chemistry. You couldnt say aging. That was viewed as a joke.

    Valter Longo, University of Southern California

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    Valter Longo On Fasting Low

    Dr. Valter Longo discusses his research on fasting and fasting mimicking diets as well as topics like intermittent fasting, time-restricted feeding, the ketogenic diet, foods to increase longevity, and so much more!

    Ive talked about Dr. Valter Longo before hes the Director of the University of Southern Californias Longevity Institue, a leading researcher in the field of aging, and my former professor. Specifically, hes the professor whose course first inspired me to adopt a Predominantly Plant-Based diet.

    Dr. Longo also created the Fasting Mimicking Diet, a ground-breaking protocol being clinically tested right now for its potential benefits in treating a variety of chronic health conditions including cancer, diabetes, multiple sclerosis, and Alzheimers disease.

    I was lucky enough to sit down and chat with Dr. Longo recently about his work in the field of aging and age-related disease and his development of the Fasting Mimicking Diet.

    Dr. Longo explained to me the science supporting the benefits of fasting and shared the details of what he calls The Longevity Diet, a dietary pattern developed based on discoveries hes made studying fasting and long-lived societies. It consists of foods like whole grains, vegetables, fruits, nuts, seeds, and a moderate amount of fish and contrary to many of the popular diets out there right now it is a low-protein diet.

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    May Increase Weight Loss & Reduce Belly Fat

    During a small study completed by Dr. Longo, the fasting group lost on average 6 pounds, and a greater proportion of belly fat compared to the control after three cycles of the ProLon Fasting Mimicking Diet

    The results are encouraging, however its important to note that this does not necessarily mean that the FMD is more effective than plain old calorie restriction or a standard Ketogenic diet where weight loss is concerned.

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    Research On The Fasting Mimicking Diet

    Aside from human studies with the FMD and weight loss, most of the completed research on the fasting-mimicking diet has been done in animals, but that is changing. There is now a human study on FMD and inflammatory bowel disease. Currently, many other projects are in progress looking at the effects of FMD on other health conditions in humans.

    Past studies on the FMD show promising results and a step toward similar studies in humans. Currently, the diet is promoted for weight loss and potentially to slow aging. Its ability to help curb particular disease progression or symptoms is still being evaluated, but early findings in animal studies are promising.

    Tell Me A Little Bit About Your Company What Is The Experience Like With Prolon

    Eat, Fast and Live Longer

    The product is called ProLon for pro-longevity. This is product and has been clinically tested on over 100 people with solid results. I started the company because when we first published research on fasting for cancer patients asked the same questions: What can I eat? Our research found that almost nobody could fast with water only, even if they had cancer. They cheated they felt that it was just too hard. So we developed this fasting mimicking diet that allowed them to eat about half of the normal calories. I committed all my shares in L-Nutra to a nonprofit organization that I started called Create Cures, so we could continue to research and learn about fasting.

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    Is Vegetable Glycerine Safe

    Vegetable glycerine is commonly used in food & cosmetics. For example in food, its used to prevent icing setting too firm, and for making ice cream softer to scoop.

    In a 2012 study into the effectiveness of glycerol for sports performance, they used a dose of 1.2 grams per kilogram of bodyweight for each study participant, with no noted adverse health effects1. 1.2g/kg is a much higher dose than is used in ProLon, which is around 0.3g/kg. Just to re-iterate, glycerine/glycerol are the same thing, however commercially its often referred to as glycerine, and inside the body as glycerol.

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