Can you get the benefits of Fasting... WITHOUT fasting?!?
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- Опубліковано 5 чер 2024
- The Fasting-Mimicking Diet was developed by Valter Longo to deliver the benefits of fasting without an actual fast. What does the science show about the Fasting-Mimicking Diet? What are the benefits and limitations? And how does the Fasting-Mimicking Diet work exactly?
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Facebook: / drgilcarvalho
Twitter: / nutritionmades3
Animations: Even Topland @toplandmedia
References & additional resources:
Benefits of FMD in mice & men:
www.mdpi.com/2072-6643/13/5/1523
www.cell.com/cell-metabolism/...
www.science.org/doi/full/10.1...
www.nature.com/articles/s4146...
Compared to a Mediterranean diet:
www.nature.com/articles/s4432...
Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.
#NutritionMadeSimple #GilCarvalho
0:00 The Fasting-Mimicking Diet
2:20 Effects in mice
3:12 Effects in humans
4:30 Does the weight loss explain it all?
5:38 Comparing to a Mediterranean diet
10:54 Bottomline
11:29 Limitations
12:35 Recreating it
If I remember, Longo initially did his research on fasting wrt patients receiving chemotherapy. His team showed a benefit, and I think the fasting mimicking diet came around as a way to give such patients the benefit easily without risking missing essential nutrients during an already trying time. It’s unfair how many commenters are automatically assuming he’s some diet guru out to make a buck.
t must be stated - Longo does not profit from this. All proceeds go to a health charity. Same for his book. Also, it's pretty easy to DIY - Longo gives enough details for people to easily do so.
I lost 80 pounds over the course of two years, and started to do the FMD once a month at the point where I was at my lowest weight. It was disastrous! The FMD restarted an old familiar pattern: the diet-binge cycle. I regained all the weight I lost over 18 months. No matter the longevity benefits, I won't go back to ultra-low-calorie diets like this, even for 5 days a month. Right now, I am doing a slow and steady weight loss. I'm down 25 pounds over a year's time. I learned my lesson!
Yay, you! I admire your persistence.
Same! Well done - keep going!
These kits are around $300 for 5 days of food. With some research and planning you could easily design the same or similar program for a fraction of the cost and perhaps more importantly with a more environmentally friendly footprint.
Yes it is!
Ah man you’re so cynical.
No they are around $190, and there are many discount codes that bring that closer to $150.
care to sure what is the macros breakdown, Fats 50% , Carbs 40 & Protein 10 ?
@@MINKLEPROGRESS $300, $190, $150 is irrelevant. you can create your own for a fraction of these costs and again a fraction of the carbon footprint. If you have ever tried it you would know that there is an enormous amount of plastic waste.
In his book, Longo has a DIY version of he FMD. I've done it a few times. Its pretty easy. His book is an interesting read as he has many studies regarding fasting benefits that were done by his team at USC
Each time I do his DIY version - I feel better. I am already on a med diet thanks to him recommending it. He says even the healthiest people should do it every 6 months. He say those over 70 should not do it, due to possible heart risks. FMD is still a lot safer than a 3 day water fast.
@@andrewnorris5415 I'm curious about doing it but I am 71. I have his book but I only skimmed it. I'm going to read it more closely now. Thanks.
Dr Carvalho, for the first time since I started to follow this channel years ago I found a video that I believe has some room for improvement :)
The FMD has been investigated in clinical trials as part of the treatment for several diseases and conditions, I think this part would be worth mentioning. And not only by the Longo group, but also by many others around the world. In particular, evidence showed that FMD can reduce side-effects and improve efficacy for some anticancer therapies.
I understand that the commercial kits were developed to standardize the meal kits given to patients during clinical trials. It is possible to design your own DIY FMD starting from the ratios of macronutrients in published papers.
We had the pleasure to host Prof Longo in our research institute some time ago, and his talk provided a very good background of the science underpinning the FMD. Especially on why not all fasting regimens were created equal. Dr Carvalho, perhaps you could invite him on your channel? Of course this is just a suggestion, please feel free to disregard it.
Thanks again , a very good review !!!
thanks so much for all you do. In this age of influencers that wing it, and hucksters promoting their own products or sponsored items, it's very refreshing and no nonsense. Much appreciate Gil!! BTW, I just finished my first FMD and was skeptical but A) I wasn't hungry and B) I felt great and like the science behind it.
Love your videos! Just a suggestion on a future video - could you do something on eating styles, peri/menopause, weight fluctuation? I've read there a benefits to going to a plant based diet on the quality of life during this phase, particularly in hot flashes. I would be curious to hear what you think.
I find it a usual tool. Have done several FMDs using my own food. Just matching the macros. It's a 6-day pattern as they recommend a 1-day refeeding day then return to normal diet on day 7.
What is a "refeeding day" ?
What are the macros you use?
I thoroughly love your videos, Dr. Gil, since you cover all the science on timely-topics for nutrition and health. My husband and I did do the FMD--he made it 1 day and I made it 3. We did this right after the holidays and wanted to "jump start" eating healthier, hoping this would be easier than water-fasting. All the longer water fasting or longer FMD is difficult for me (both were 3 days). I lost 4 # but didn't keep it off --either with longer water fasts or FMD. I realize the best for me is to just start intermittent fasting again after I have gotten off-track --16:8 and get the processed foods/sugars/snacking out of my diet. We have several FMD boxes or days left to use-up sometime and it is a costly program. It doesn't have to be this hard though--it can be done more simply.
I got Dr Longo's "The Longevity Diet" book from the library and there's lots of fillers in the book (about him pursuing music etc) and it's a little light on science. This video was pretty informative and 100% spot-on about proprietary diet business he's running (say what you will about Bryan Johnson but he's at least open sourcing all of his diet plans)
As always, thank you for a scientific and unvarnished explanation of an important topic. It would be interesting to know what would be needed to do a DIY FMD diet
I've done the FMD. Then deconstructed and made my own FMD. 1st day is 1100 calories. FMD is about 50% fats based on 750 cal. Breakdown: Protein - 17 gm, Carbs - 74 gm (net carbs ~ 58), sugar 19, fat - 36 gm (mostly unsaturated) . I built a spreadsheet of about 45 plant foods with nutrient breakdown and after several attempts (using a scale to weigh foods) was able to design my own FMD to stay at these approx FMD levels or better. As I tested my blood ketones and glucose when I used the actual FMD (3 times) and then compared my own version getting the same results (ketones in 2 to 3 mmol range and glucose dropping to 70s) I had confidence that my version was working just as well. Similar effects on mental clarity which improved. I ate twice a day as well following a TRE plan. My plates of food were much more substantial than FMD having more fiber. But even if you pay for FMD it's well worth the cost as your saving on other things that you won't buy and you'll get substantial health benefits. Highly recommended. Get a blood panel before and after (CBC and CMP). Home ketone and glucose monitor too.
Reply
DIY version is in his book.
Things you need which are not simple foods:
1. Similiar multivitamin which will give you roughly 50% of everything.
2. Algae oil for DHA and EPA
3. Foodgrade glycerol
4. Innulin as fibre supplement
Fascinating thankyou
Great info! Many thanks for sharing Dr Carvalho. On a unrelated topic, pleaae consider doing a review of the alleged health defying/cardio-metabolic health benefits of stand alone Taurine supplementation based on a review of the existing research and all the buzz about it I have seen in social media. Thanks again
Excellent.
Hey Dr Gil! Is the intermittent fasting fad still not proved? What proven benefits of fasting are definitely there, besides the obvious caloric restriction u’ve already mentioned in a previous video? Obrigado!
2:27 - I heard the mice on the FMD graduated from Harvard with their Masters degree, which is mildly impressive, I'd say 😛
The funny part for me is that I watched this video after watching yours on plastics in plaque and thought to myself that a collab from you two would be interesting. Maybe a podcast? 🤔
Surprising, to say the least, since the mice were enrolled at USC.
But did they plagiarize their publications 😂
Those mice are paid shills by 7th day Adventists. Just like the college scientists.
@@LandOfTheFallen Thy did a collab about autophagy ua-cam.com/video/ewmA6D7BB2s/v-deo.html
Very interesting. Would like to know what sort of diet the FMD people were on during the rest of the month they were not observing the FMD. Did they go back to a Standard American Diet or were they on a healthier diet. And would also like to know when they were tested. Was it before they started the FMD cycle for the month or just after. Wonder if that would make a difference to the results. Thanks for sharing!
Everyone is wrong. My anecdote is superior to your anecdote. Facts!
Be interesting to see the results of combining the Mediterranean & FMD
It’s my understanding from a previous podcast that any benefit from a fasting-type diet boils down to just eating less calories. There seems to be some mystique about certain eating windows (10,12,or,16 hour windows) being a hack. Either pick a “window “ that you can follow or just eat fewer calories. Both require the same amount of discipline to enact.
Gil's channel has two videos comparing fasting with calorie restriction. It seems like fasting only has benefits over calorie restriction if the fasting window is early in the day (i.e. breakfast + lunch). That was the conclusion he had in the video 3 years ago and he hints at in the more recent one from 8 months ago.
The best approach - as he says - is the one you can sustain / adhere to.
We love you
Maintaining studness! Hahaha! Great video as always!
I've done this several times over the last years, we used to refer to it under its non commercialised name of "long term modified fasting".
Hi! Wondering if you have any thoughts on remnant cholesterol? It essentially measures IDL and VLDL. Recent study has shown it is highly associated with CVD. Is IDL and VLDL more atherogenic than LDL among all ApoB proteins? Could be an interesting video topic.
At 71, I'm a little hesitant to do the FMD. I understand that even Dr Longo does not recommend people over 70 doing it. But I'm wondering if I did a DYI version, perhaps for 3 days if that would have some positive effects. I've also considered a mashup of Dr. Longos approach with Dr. Brooke Goldner's approach. Her smoothies are similarly low protein, mainly greens, flax seeds and some fruit. I can modify them by adding more seeds, some nuts and fewer fruits. Thoughts?
Longo outlines in his book how often people should do the FMD according to their current level of health. He also recommends a specific science based med diet as the main way to be healthy.
"Once a month for overweight or obese patients with at least two risk factors for diabetes, cancer, or cardiovascular or neurodegenerative disease Once every two months for average-weight patients with at least two risk factors for diabetes, cancer, or cardiovascular or neurodegenerative disease Once every three months for average-weight patients with at least one risk factor for diabetes, cancer, or cardiovascular or neurodegenerative disease Once every four months for healthy patients with a normal diet who are not physically active Once every six months for healthy patients with an ideal diet (see chapter 4) who engage in regular physical activity"
Thanks for featuring his work. I think he is one the best most reliable sources out there.
EDIT: he also urges people consult their Doctor and also over 70s avoid the FMD diet. The FMD diet is still thought to be much safer than a 3 day water fast which it mimics. As well as being a lot easier to achieve. Longo explains why in his book.
My understanding is that the reason to do the FMD is to increase autophagy. Could you comment on its effectiveness in that respect Gil - as compared to other, easier methods? For example, Dr. Gregor mentions coffee, natto, wheat germ, mushrooms, soy, and lettuce in his new book as good inducers of autophagy.
I am interested in ketogenic diets (like the FMD) not for weight loss, but for the possibility of reducing brain fog and improving long term general wellbeing. However, I'm reluctant to do any type of caloric restriction 1) for fear of muscle loss and 2) because, in the past, after going off fasts, cravings hit me like a freight train. 😏(Is that the emoji for a wry expression?)
Interesting. I can't help but wonder about combining the two! - three weeks Mediterranean diet with one week fasting-mimicking.
I can confirm this works as I never heard of the commercial product but have established an eating regime in my home which mimics the fasting mimicking diet. I do, however, more than one effort a month. A little over a year since I started, I have lost 20 kgs, but more importantly, my chronic advanced arthritis has subsided. At 77, I am now in the process of slowly discarding my wheely walker, my exercise bike is back out of the shed, I aim to start driving again after having had to abandon this 3 years ago. Not bad for someone with Hashimoto and half a thyroid. One thing though, I never eat fruit (except tomatoes, cucumber, capsicum (red or green pepper) and eggplants). I never eat grains (wheat, rice etc). I use only butter, olive oil and coconut oil. I limit root vegetables to special occasions. And my snacks are only Lindt sugar free chocolate, nuts and cheese. I feel like I have turned back the clock. I try to eat cold water fish like salmon and herring once a week. And I love eggs. I eat little red meat, but it is still part of my diet. Celery soup is a favorite - celery (with some leaves), half teaspoon of curry powder, chicken stock powder. desert spoon of sour cream, all stick blended. That will be lunch today as the start of another five day effort.
Make a video about RDAs for vitamins and minerals please. I don't understand are those markers supposed to get reached each day or 3-7 days. Are minerals and vitamins different in that regard? Please help
I would love an episode with prof Longo. I do the fmd twice a year and I have also made the diy version a couple of times as it is described in prof longo's book. If somebody is interested there is a nice ted on UA-cam.
what about if we combine FMD and Mediterranean diet?
I tried a 5 day 800 calorie a day diet in January. On the afternoon of the fifth day I caved. I normally eat around 4,000 calories so it was kind of rough. I did appreciate food a lot more though.
Gil- Looks like you can firmly put yourself in the ‘stud’ category. Good for you.
I wonder how this compares to actual fasting one day a week or 5 days a month. Either of those seems way easier than low calorie torture like this plan 😮
To enter cellular clean-up, aka autophagy, requires 3-5 days of the FMD, with specific nutrient requirements (high fat, low protein, etc)
Try reading Dottore Longo’s book
Longo thinks water fasting might be dangerous to some and he thinks that it's easier to eat low calorie than nothing. I find it easier to eat low calories, but I go with bulky food. E.g. huge bowls of mixed salad leaves with tons of mushrooms, cabbage etc.
I'm stuffed with that for hours, with little to no calories. But be careful with dressing. I just use herbs, pure unsweetened vinegar and less than a tea spoon of olive oil. The oil has more calories than the rest of the bowl!
this is MUCH easier than fasting 5 days, no comparison that’s the whole point of it
@@khaledzurikat7190 If it works for you, that's fine. But for me personally, eating nothing at all is much easier than drastically cutting daily calories.
@@JK-wl6dx eating FMD feels nothing like typical experience of eating low calories (I did 5 day FMD kit sold by another company few years back).
@ 10 min: Dr. Stanfield would say that the protein intake of the diet was too low. He says 1.7 grams a day per kilo of body weight is the optimum amount, particularly for athletes and older folks. I think that I lose muscle mass when I am active and am getting below 1.2. I think many Americans are happy to eat meat, and get somewhere in between what's in the federal guideline and 1.7 in their diets. They can get 25 grams or more easily in one sandwich especially if it's not fatty lunchmeat.
I'm looking at your chart of what people ate at 10:44 and see that most food types were only eaten 2-3 times per week, with vegetables topping the list at 5 times per week. My question is WHAT FOODS DID THEY EAT if they only ate the listed foods a few times a week? Cereal? Bread? Candy? Chicken (not fried)?
I've tried many variations on intermittent fasting and it just didn't work for me. Only thing that has worked was cutting out refined sugars and carbs restriction. However, we are all different.
I’m genuinely confused as to how much muscle one would lose after x amount of time on any diet.
Judging by my understanding of what you’ve said it doesn’t seem like a whole lot even for people who are essentially crash dieting with very little protein in their diet.
Could it be because the protocol for the mimicking diet only lasts for bursts of up to five days?
Curious.
As an endocrinologist what i understood is
For healthy longevity we have to maintain lowest healthy level BMI and bodyfat , highest vo2 max for the age and finally all these with eating least possible protein
Don't agree with your protein conclusion. How does that follow from this video?
More so for the average person to be a little less sick, that will work
@@brucejensen3081 least possible protein to maintain lean mass is different from eating least protein.
@@jozefwoo8079 Admittedly, I did not watch the entire video but I'm familiar with Dr. Longo's general recommendations for diet through the life cycle. Till about 14 years old and after age 65 he recommends moderate protein, but for the years in between he recommends low protein, mainly from plant sources w a small amount of fish.
I am tryimg to increase muscle and strength. While I would like to lose fat, I do not want to lose any muscle or strength. I am lifting weights and doing more manual labor, and I feel good.
Two questions. 1. How is this expensive diet better than water fast, which is free? 2. Has anyone tried to combine the both diets (Mediterranean PLUS five days a month on FMD)?
Dr Carvalho has studness 😊
The fasting-mimicking diet per US News & World Report: day one 1100 cal, 11% protein, 43% fat, 46% carbs; days 2 to 5 725 cal, 9% protein, 44% fat, 47% carbs.
I'm trying to harness the results of Valter Longo's and others research the following way:
1. Try to eat a healthy diet, just like Longo also suggest, also very much influenced by Tim Spector etc...
2. Once a quater do 5 days of water fasting and if I do not manage, I switch to FMD for a day. Also often I try to lead in to the water fasting switching to a more FMD style diet.
If you read Longo's book and have a general understanding of the topic, it is not very hard to design food for 5 days, that mimic the FMD quite well...
But I'm sure that is different for an avarage US-citizen, as my regular diet already is quite similar to the target, except for the distribution of the makros...
As I'm just a sample of one, no control, no double blind no random no nothing, my results are not interesting, and I'm also on the plan for not even a year yet.
I doubt Longo would approve all the saturated fat Spector seems to eat with his diary products. He recommends plant based with little fish. Spector eats a lot of diary.
As much as I am glad to hear that this program worked for some people but I simply can't stand extreme low calorie diet as this will lead to low low low low low then a massive binge, a yo yo diet if you will.
I still do OMAD or 2 meals a day at times, but I found that eating 1800 calories then exercising 4 times a week is still the most optimal weight loss for me.
Would you please make a video on mustard oil? Please discuss why it is banned in the US and Western Europe, the presence of Erucic acid in it, its possible negative effects on rats/humans, and the latest research on mustard oil. Billion-plus Indians like myself consume mustard oil every day. I really need to know what I'm consuming. Thank you!
I would be much more interested in comparing actual fasting vs FMD to see how well it actually mimicked fasting…
My wife, a friend and I did FMD 2-3 times with our own foods. The outcome was similar to what is described in the video. For me personally, while I did lose 2.5 - 3 kg of weight over those 5 days, it doesn't work in the long run and I regain the weight by eating a lot more than usual in the weeks after FMD. This is probably because of the shock to the system that FMD causes. Mind you, there is not that much to improve on for us, as we eat a 100% plant-based diet with very limited processed food, so for us the Mediterranean diet is not very healthy (11x consumption of unhealthy foods per week).
For me, the most important positive of FMD is how the skin and the inside of the body feels much cleaner and younger, even after 3-4 days. It's a wonderful feeling. You do feel younger and you need much less sleep during those five days. That's because your body doesn't have to spend that much energy on digestion and therefore regenerates faster during the night.
Maybe next, they can combine both diets? Do the 5-day fasting-mimicking diet and Mediterranean.
That is the argument that Valtor Longo makes in his book. He proposes a whole plant-based diet with fish. He includes regular time-restricted eating patterns and an occasional Fasting Mimicking cycle.
Did it four times. Twice with the package and twice with a DIY version. Was very hungry on day three onwards on both versions. Lost 3lbs but that goes back on quick. The hunger is bad as you are low protein and the fibre is not enough to fill you up. The packaged soups are vile but the bars are nice. You can buy the bars separately so if I did it again I would combine those with home made veg soups. But the hunger is too much. One problem is that the calories are exactly the same for everyone. So a tall heavy man gets the same as a small woman. The man will be on a much sharper calorie deficit. That is a real issue. Also I run and workout and was not overweight. I think the FMD would suit an overweight sedentary person the best with a few added fat calories for those who need above 2000 calories a day maintenance.
what is the idea behind eating lss protien and more fats in the FMD ?
Protein is what kicks you out of autophagy.
My understanding is that favoring fat over protein/carbs is to minimize both IGF-1 and insulin secretion to slow cell rate division (aging) and encourage autophagy
It sounded like the participants ate a fairly healthy diet in between the FMD-periods if the frequency of different food items was comparable to the Mediterranean group with the only clear difference that they were eating LESS fried foods. Did the researchers speculate on how that could have influenced the results? If they basically were eating a Mediterranean diet and put the FMD periods on top of that and they did not have significantly better results than the ones only doing the Mediterranean that would indicate that the FMD is unnecessary and maybe inferior, right? Or maybe I am thinking about it the wrong way? It's unnecessary for people who can stick to Mediterranean, right? But if you can't do that FMD might be an option. If a few long term trials on other populations can show good results as well. Am I thinking about it the right way?
great point. it's possible the difference btw the diets was too modest. sometimes this happens in trials, everyone "behaves" a little more due to being on a trial :)
How to do this without the commercial stuff. And what diet is the best for longevity?
As soon as the packets, bottles, snacks appeared my hackles raised.
@@pynn1000 As has been mentioned above, buying the prepackaged version is unnecessary. The author even provides a do-it-yourself version in his book. The prepackaged retail version was developed for people who were just looking for a simple way to use it. The prepackaged version may also be paid for by insurance, if you are prescribed to take it during radiation therapy for cancer, a place where it has proven benefits.
I enjoy fasting, but I've never been able to do FMD. I get way to hungry on reduced calories versus zero calories. I don't understand the biology behind this
I think its because your body knows you will eat to sotiety when you do eat.
Tell me about water fasting for 3 weeks
If it's called a fast-mimicking diet, then it would only make sense to compare how the results of this regimen stack up against the results from actual intermittent fasting (btw, I have practiced time-restricted eating for over a decade, and I'll keep doing it; this seems ridiculous AND expensive). Why would anyone do this vs real fasting?
I’m willing to bet my MD license that there is nothing unique about Longo’s FND of any significance and that all of it runs through mostly if not entirely already known science wrapped in marketing and “newness” just like Atkins, South Beach or any other “diet”. We need to stop being attracted by shiny objects and focus more on time-tested health and nutrition principles that can be applied consistently (not obsessively) over the span of a lifetime.
Yeah but the average person is very sick. I guess they can be a little less sick, but never healthy. A multitude of bad habits can't be changed into all good habits. Maybe changing a bad habit into a not so bad habit, maybe set a path where some good habits are picked up. I don't think people subconsciously want to be healthy
I'm willing to bet my _life_ , you're correct. But that's not going to get you slot on Good Morning America..
In order to judge Longo's conclusions, you should go to the source, and read some of his research, and judge from that. So far as I know, he's not out aggressively pushing his diet (unlike Atkins, or South Beach), but rather, is just making his research available. Yes, he does sell fasting kits, but it's mostly as a convenience item, and too expensive for most people. He tells people all they need to know in order to make their own diet. Frankly, I suspect that most of his kits which are sold, are ones that are sold on a prescription basis for people to consume immediately prior to radiation therapy, since his diet has been proven to increase the effectiveness of radiation therapy.
I think lots of the adherents to restrictive diets are coming from bad health positions. I eat a very healthy Mediterranean diet, within reason I could travel the world with it , with just some simple stocking up in the capital city . - a bottle of olive oil , a selection of nuts etc to avoid easy refined carbs that are everywhere in the world. I think as a 59 year old resistance training has made a huge impact for myself.
Given that you could do on a very low calorie keto med. diet , with minimum carbs, except some cooked dry beans , high nuts, olive oil , some extra insoluble fiber for your gut , some greens, blueberries, raspberries and a low dose supplement for a week and get the some of the supposive benefits. Suppose you need X days to run the sugars in your muscles down ( ie where you store 80% of your glucose or more ) . As for tea just have black or green tea with added spices like ginger, cardamom, pepper, turmeric, real cinnamon for 5 to 7 days say every 3 months. Given they said benefits lasted that long
It depends on what you consider "unique".
Did you actually read Longo's publications and the effect of FMD on therapies vs. a number of diseases including cancer? Many of them are clinical trials conducted in multiple institutions, so calling FMD a "shiny object" to me sounds rather misinformed.
Recent studies from clinical trials include, but are not limited to:
1) DOI: 10.1038/s41467-024-45260-9
2) DOI: 10.1007/s00125-024-06137-0
3) doi: 10.1210/clinem/dgac197
4) doi: 10.1158/2159-8290.CD-21-0030
5) doi: 10.3390/cancers13164013
6) DOI: 10.1007/s10549-020-05991-x
And for recent studies with animal models:
1) doi: 10.1158/0008-5472
2) doi: 10.3390/cancers15245870
3) doi: 10.1016/j.celrep.2022.111417
3) doi: 10.1016/j.celrep.2022.111256.
4) doi: 10.1038/s42255-021-00469-6
5) doi: 10.1038/s41586-020-2502-7
May i kindly ask you to provide some examples - as in, actual studies - showing that all this was already known?
Thanks in advance
I will stick to my 18:6 diet which works for me (along with whole food, plant based of course).
Why 'of course'? Do you think humans are herbivores? And if you do, based on what?
I had a friend who did it twice. It didn't do anything and it was incredibly EXPENSIVE. My big question is all the talk about longevity. What is longevity, how many years and how can they measure it except follow people forever. The diet folks on youtube in their late 30s and 40s seemed to be hooked on longevity. I wish I'd be around long enough to see if they live forever.
I have done it several times with a "made by me" variation where I tried to very carefully match the exact fat/protein/carb quantities from readily available, inexpensive grocery items that included things like vegetable soup, macadamia nuts, celery and carrot sticks. Did my homemade version produce as good of results as theirs? I have no idea, but I do know that it was a lot less expensive.
I've done the official version three times. It's not that expensive when you consider the net cost (subtract out regular grocery cost) and the health boost. You can also make your own which is what I did after.
In his book, he gives the "recipe" to do a DIY version of his FMD. Cheap and easy.
@@carlr2837 Your version sounds tastier.
@peterz53 any links to how we can do our own? Or maybe a sample of the 5 days?
I feel I need data on cholesterol level progression during the trial period. Was this measured as well? 🤔
Still critical of these "elemination diets" where they base most of the energy intake on a single macro! 😉
Just wondering if any of the participants were on any medications, for high blood pressure, for example, and they were able to reduce the dosage or eliminate them as a result of this diet?
It sounds like the next big thing in nutrition is the Mimicking Fasting Mimicking Diet!
Bit of a worry if the average person starts eating sugar alcohols they end up healthier.
💯👍
I have done FMD for five days. As a fit person with low body fat, it was a torture. I lost so much weight that people taught I was dying. Could not sleep at night. And after I was done with FMD, I started eating insane amount of junk food, because body tried to compensate for lost body weight. I was around 8-10% body fat at day 5. FMD probably works on people with high body fat.
Why would FMD “cause” you to eat junk food specifically? That was your choice.
Also, doctor Longo recommends low body fat folks NOT do the diet
If you read his book and the advice it does say that.
I tried only salads while fasting on advice from nutritional biologist Marit Kolby and it made me physically ill
I tried 16/8 and got sudden panic attack with ataxia on the second day
Detox symptoms.cold turkey too severe change .if done slower it woukd not cause that
Great video!! I tried it once, and I think it's worth a shot, especially at the beginning of a weight loss program. In my opinion this is a legit tool, among others, to improve "metabolic flexibility".
Below a few comments:
PROS:
- It's a "shock" dietary intervention that may help you break through weight loss plateaus
- It's easier than a water fast and may not require medical supervision (but check with your doctor before trying)
- After one cycle, done at the end of a two-year fitness journey, I reached my all time lowest adult weight and body fat %
CONS
- It was way tougher than I thought to complete the full 5 days - Not a walk in the park!
- It's very expensive (although it can be easily "reverse engineered" after trying once)
- I lost a substantial amount of lean mass along with body fat (according to those quite inaccurate BIA scales)
Closing remarks: I personally find very hard fo fall asleep when fasted. In such case, It may be beneficial to apportion the few calories allowed by the FMD strategically - e.g. moving the feeding window closer to bed time.
Why mimic fasting, when you can just ---fast.
Water Fasting works well, is easy to fit into your routine and is easy to understand.
The idea, as I understand it, is that the FMD provides a minimal amount of protein to prevent muscle loss, something you don't have with water fasting.
Because for frail people and the elderly prolonged fasting is simply not doable.
@@Sobchak2 Frail and elderly need not fast. Why should they? We are talking about obese people here.
@@respectfuldebates this diet has been investigated also as part of anticancer therapies up to phase III stages. With good results in terms of both efficacy of the therapy and reduction of side-effects.
Self control or lack thereof
haai
So, fasting doesn't produce more benefits than those derived from calorie restriction, but FMD does? Why is that? Is it because it comes packaged and costs 200 dollars?
It’s very low protein which mimics fasting
FMD doesn't necessarily come prepackaged, you can easily prepare your own meals if you know what you are doing.
I’ll give it a miss thanks 😊
I guess the average person has that many bad habits, replacing a bad habit with a not so bad habit will show improvement. I wonder what the Mediterranean diet was. Like American cheese with typical white bread, ultra processed sandwich meat, highly processed tomato sauce, low grade olive oil, or such. Still an improvement for the average. Like the average person cant have a healthy lifestyle, they can just try to be a little less unhealthy.
I like the 40 year comment. Obviously, that would be better. It is also obvious that the present generation could then also not benefit from it. Many/most of us will be dead or very much closer to it by the time that period is reached. In other words, we cannot possibly benefit from data we cannot possibly have. That is reality. We may not like it, but that doesn't change it and it is not a lack of scientific rigour that causes it.
Why spend money on processed food when you can just really fast that doesn’t cost anything?
Too many variables in life to simply say "do the fast mimick for a week or less then just eat a normal diet". First off, it does not take into account the reason why the person gained weight on their normal diet in the first place. What is normal? What about age and the amount of exercise beyond the diet? If you are over 50 for example, nothing works by simply changing dietary intake one week out of the month.
"nothing"?
I don't understand why they're going for reduced igf-1 through fasting/fmd when this has not been proven to be beneficial yet beyond speculation about an association with cancer reduction. 😂
These are trials paid for by a company that produces a VERY expensive diet product. So there is inherent conflict of interest.
The diet lost me at "high fat, low protein, low calorie" 🤮
Please change the name of your channel to something more inclusive and broader than just Nutrition, something like Everything on Health etc.
In the beginning when I was looking for something other than nutrition I even avoided this channel. But now I know better, it addresses every other issue on health. Your channel name is a misnomer, the reason why the subscribers are less than you deserve.
Best wishes.
- Fasting mimicking diet
- Picture of vegetables as the thumbnail
10/10
The obsession with weight loss must stop.
Huh? Most people in the US are overweight. There should be more focus on weight loss, not less.
@@xnoreq
Putting the focus on weight creates a lot of issues like anxiety that ultimately result in people falling back to their old diet.
Also, all healthy diets help with weight loss, but not all diets that reault in weight loss are healthy. The focus should be on a healthy diet, weight loss will be a side effect of that.
And finally, the US is not the whole planet.
@@brunodangelo1146 I could say the exact same about obsession with healthy foods. Look up orthorexia nervosa.
Yeah, a lot of fad diets are not healthy in an absolute sense, but if you're obese then the obesity itself can be way more damaging.
Why do you think these fad diets are so popular? Because they result in weight loss that improves the health and quality of life way more than eating "healthy" foods.
People falling back on their old diets and gaining weight again is exactly because they do NOT focus on weight.
If I step on my scale every day and I see the weight go up and up over weeks AND I care about losing weight then it is easy to course-correct.
I know that the US is not the whole planet. It's not even in the top 10 for most obese countries. Do you want the full list?
Do you not realize that obesity has become a bigger problem than hunger in the world?
Focus should be on healthy eating and exercise. This, combined with measurable health outcomes (longevity, reduced diabetes, etc), should be the goal.
Sounds gimmicky.
Did you do some proper research about it?
What? There are no benefits from fasting when compared to simply lowering your calorie consumption. Why would you want to mimic it? Reducing your calories and exercising is way way way healthier and effective. You can't exercise effectively when you fast. It is a stupid thing to do.
Are all fasting regiments the same?
"It's the plants duh."
I am going to put a "don't like" mark to your videos, regardless of whether they are informative or not, based on your disregard for punctuation and orthographic conventions in subtitles.
What does "whethere" mean?
I suggest you "don't like" UA-cam. UA-cam generates automatic closed captioning for most videos AFTER uploading. Content creators don't typically do their own CC.
@@mattlevault5140 The spelling in UA-cam's captions is suspect as well. Note that the captions in this video refer to a "reduction in waste circumference". ;)
hey, at least it's turned on. so many channels don't even have the option
as explained by mattlevault, subtitles are automatically generated by YT. Substantial edits would require a significant time investment. Maybe in the future
I’m reading the comments and it’s very clear that people have no idea what they’re doing, or why this diet is recommended (not for weight loss), and who should not be doing it (under 18, low body fat, etc)
I’d highly recommend you all watch every Dr. Longo video/podcast on the internet, and actually read his book because no, one day a week fast, water fasting, basic low calorie, etc are not the same as doing an FMD
Y’all need to 🛑
Agree. It’s a special plan with very low protein and not at all the same as intermittent fasting.