Diet

Fast Mimicking Diet: What to Eat

There is a good chance that you have heard that many health benefits are offered by fasting, by boosting your immune system to lose weight and by improving insulin sensitivity. But although many people would like the benefits that are provided by fasting, not too many welcome the concept of going without eating food for a long time.

However, what if you could get the benefits from a fast without needing to skip meals?

Introducing the “fasting mimicking diet” (FMD), which is a protocol that the medical community has been paying a lot of attention to recently. The most recent research is pointing to the ability of the fasting mimicking diet to do everything from managing diabetes to improving cognition.

So, let’s dive into this and take a close look at what this diet is exactly and some of the benefits that it provides.

How The Mimicking Diet Works

The same general principles are followed by the fasting mimicking diet as regular does in the sense that you deprive your body of food so that it takes advantage of various health benefits such as fat burning and reduced inflammation.

The main difference is rather than eliminating all meals for a certain number of weeks or days, you are restricting calories on five days in a month. The five-day fasting period may be done once per month or it can be practiced every other month in order to promote well-being and health.

During the first days of the diet, your calories are restricted to a maximum of 1,100 calories. On the other four days, your calories are restricted to a maximum of 800 per day.

But it isn’t just the quantity of food that you eat that is critical, it is the foods that you eat as well as the ratios. Different macronutrient ratios are recommended for eating by various proponents of this diet. The general recommendation is to eat 1,100 calories comprised of 56% fat, 10% protein, and 34% carbohydrates on the first day, and on the final four days 44% fat, 9% protein, and 47% carbohydrates. Other people recommend to eat fat in meals that is even higher, with up to 80% of calories that come from fat, and 10% from carbs and protein.

The Fasting Mimicking Diet enables the natural starvation process (stem cell regeneration, protection, autophagy) to occur. It doesn’t interfere with our natural process. For the FM Diet to work that is key.

What Does Science Have To Say?

It has already been proven by science that there are numerous benefits to calorie restriction for an animal’s lifespan. But what does science have to say about Fasting Mimicking Diet benefits for humans? Science did not have a lot to say until very recently.

However, according to a recent study that analysis FMD effect in humans was able to uncover some very profound results. This study was conducted on a total of 100 healthy subjects.  Half of the subject following the FMD for five days per month for three months, and then the other half consumed their regular diet.

The Fast Mimicking Diet group after three months lost weight (which included losing visceral fat), reductions in blood pressure and blood sugar and inflammation markers. What is even more astonishing is the FMD group experienced a drop of insulin-like growth factor 1 (1GF-1) that is a cancer growth biomarker.

Other Health Benefits

Let’s look at some of the other health benefits:

Mimicking diet helps in Lowering Cholesterol

This same study above also found that after the initial three months, the group of FMD subject experienced reduced levels of bad LD and total cholesterol. When there is too much cholesterol in the blood, it may cause the buildup of plaque inside the arteries, which leads to the narrowing and hardening of arteries. That, in turn, can result in coronary heart disease and possibly a life-threatening heart attack.

When the FMD is combined with a healthy lifestyle overall can maintain your heart’s health and lower and maintain cholesterol at a healthy level.

Mimicking diet: Reduces Inflammation

We previously discussed the FMD study and that it found that the diet reduced inflammation. However, let’s discuss exactly what inflammation is what it does to the human body.

Inflammation is the response of the body to a foreign invader. This is a really normal reaction that your immune system takes to protect your body. Therefore, say a splinter gets lodged in your finger. Your finger becomes inflamed and red within minutes. Your body uses the inflammation process to attack the foreign object. This also is true whenever you get a bug bite or cut.

What about inflammation inside the body? How is your health affected?

Chronic inflammation contributes to a number of chronic diseases which include diabetes, multiple sclerosis, cancer, and heart disease. That means the Mimicking Diet can potentially reduce the risk to develop chronic disease.

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intermittent fasting guide

Intermittent Fasting For Beginners Guide

When we discuss health and fitness, a majority of beginner’s have tendency to focus on which workout is the best one for them to do as well as hard to train. Truthfully, training is only 20% of the entire picture. The other 80% is then your diet.

No matter what your fitness goals are, first you will have to make changes to your diet so that it aligns with this objective. Since I started to pay attention to my health, I have had a lot of fitness goals: developing strength, building mass, and losing fat.

So what is the diet that I follow? It is quite simple.

I don’t eat any breakfast and eat just two meals per day. I eat my first meal at about 1:30 pm, and that is my lunch, and then the second and final meal that I have is at about 7 pm. I then fast for 16 hours until the next day at 1:30 pm.

You might be wondering if it is bad to not eat breakfast?

I thought that too. And due to that, I didn’t ever really get started on intermittent fasting for quite a few years. I thought that it was bad to skip breakfast. But after some time of consideration, I made the decision to try it out as an experiment.

My body fat surprisingly dropped 5% after three months of intermittent fasting (it went from 24% down to 19%), and my energy level didn’t see any negative effects. Every morning I trained my fasted condition with a bodyweight routine and saw significant improvements in my explosive power, endurance, and strength.

I have been practicing intermittent fasting for more than three years. My original purpose was to lose body fat and weight, but then I began to delve into the subject deeper in order to understand the benefits and advantages of intermittent fasting.

What is Intermittent Fasting?

This way of eating has been taking the Internet by storm. People are sharing their intermittent fasting journeys on YouTube, and then there are also a lot of beginner’s who think that intermittent fasting is stupid (watch this YouTube presentation now).

Over the last couple of years, all types of debates have been raging on about its effectiveness and practicality. There is research proving everything from promoting longevity to weight loss benefits, and there are also people saying that intermittent fasting is merely another diet fad without any sufficient proof and evidence.

My Personal Experience on Intermittent Fasting

This article is all about my some research and my own personal experience. I am not saying Intermittent Fasting is the greatest diet remedy that everybody should practice.  However, if you are looking for more information currently about Intermittent Fasting to decide whether or not you should start to implement this, then this is the plan for you (especially for beginner’s).

To be very clear, it is important to understand that intermittent fasting isn’t a diet plan. The way it should be viewed is as a diet pattern. Instead of telling what you should eat and should not eat – the way that a majority of diet programs that are available within the market do – intermittent fasting is all about when you should eat and when you should not.

A majority of intermittent fasting diet programs recommend that you eat a certain amount of specific foods like:

Paleo diet: recommends the raw organic foods consumed by early humans

Ketogenic diet: recommends low/no carbohydrates, high fat

Atkins diet: recommends low carbohydrate

However, intermittent fasting is exactly what it says it is – fasting. Intermittent fasting does not recommend increasing certain food intake or reduce certain food intake. You just have to fast within a certain time frame by reducing the frequency of your meals with bigger portions for each meal later.

In my personal situation, I am following one of the variations of intermittent fasting where I eat within an 8-hour window and then for the other 16 hours I fast, every day. That may be difficult for a majority of people to accept due to the fact that we have all been taught that our bodies need to have three meals at least per day, and it is recommended by the fitness industry that we eat more frequent, smaller portioned meals.

Intermittent Fasting has been practiced by many people and cultures in various religions like Islam, Christianity, and Judaism. There is also proof that shows that intermittent fasting was promoted and practiced by some of the great scientists and philosophers throughout history.

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7 day low glycemic diet plan

The 7 Day Low Glycemic Diet Plan

Day One

Breakfast: Oatmeal With HoneyHoney

40g oatmeal cooked in 200ml skimmed milk, drizzle over 1tsp on honey to sweeten. Include 1 medium-sized orange.

Lunch: Chicken Pitta In Creamy Mustard

Combine 100g of chopped up cooked chicken breast (grilled, steamed or boiled) with ¼ a teaspoon Dijon mustard and 2tsp of extra-light mayonnaise. Fill a pita (whole meal) with a green salad (50g) and spoon in the chicken mixture.

Dinner: Seafood Stir Fry

Stir-fry 200g of your preferred seafood (mixed) in 1tsp of oil with ½ red chili, a ½ clove of garlic. Add 1tbsp of chopped up fresh parsley to garnish. Serve the seafood over 100g whole meal pasta (cooked) along with a side portion of mixed-leaf salad.

Snacks: 1 medium-sized pear and 25g of mixed seeds and nuts.

Day Two

Breakfast: Muesli, Fruit, And Yoghurtapricots

Combine 10g of bran with 1 chopped, deseeded, and peeled apple, 2 small dried apricots (chopped), 1tsp of honey and 1 small pot of low-fat natural yogurt.

Lunch: Lentil Soup

Warm up 300g (1/2 carton) of lentil-soup. Serve with whole meal bread (1 thick slice). For dessert, you can have 2 medium-sized plums.

Dinner: Cod Fillet Served With Salsa

Steam one large cod fillet (180g), serve with boiled potatoes (100g), garden peas (75g) and top with 1tbsp of home-made or shop bought salsa.

Snacks:CruditésAnd Hummus

100g of raw vegetables cut into bite-sized strips and 2tbsp of hummus for the dip. Examples of veggies include peppers, celery, carrots, broccoli, cucumber, and tomatoes. Divide into 2 if you prefer 2 snacks in a day.

Day Three

Breakfast: Yoghurt And Pear

Combine 1 sliced pear into a 1 pot of natural low-fat yogurt, and sprinkle with 2tsp of Sunflower seeds. Sweeten with 1tsp of honey drizzled over the yogurt.

Lunch: Butter Bean And Tuna Salad

Mix together tuna (130g canned in water), 100g of butter beans (canned), 1 chopped tomato, ½ red onion sliced or chopped. Top with 1tbsp of freshly chopped parsley. Dress your salad with 1tsp balsamic vinegar (optional). Serve with pumpernickel bread (1 slice).

Dinner: Stir Fried Chicken And Rice

Fry 150g chicken breast (sliced or chopped), 175g stir-fry vegetables (prepared) in 1tsp of oil. Flavor the dish with your favorite spices and herbs (thyme, rosemary or mixed herbs). Serve over 140g of brown rice (cooked).

Snacks:50g strawberries (fresh or frozen) and 20g unsalted nuts.

Day Four

Breakfast: Oatmeal With BlueberriesBlueberries

Cook 40g of oatmeal in 200ml skimmed milk, and top with 80g of frozen or fresh blueberries.

Lunch: Beans On Toast

Top 200g of baked beans (1/2 can) over whole meal toast (1 thick slice). Have 1 medium-sized orange as your dessert.

Dinner: Smoked Haddock With Lentils And Spinach

Grill a haddock fillet (150g) and top with 50g baby spinach (cooked or raw) and 100g cooked lentils.

Snacks:1 pot of fruit yogurt (low-fat) and 25g unsalted nuts.

Day Five

Breakfast: Oatmeal And Pink Grapefruitoatmeal

Cook 40g of oatmeal in 200g of skimmed milk. Add 1tsp of honey and serve with ½ a grapefruit on the side.

Lunch: Vegetable Soup Served With Pumpernickel Bread

Warm up ½ carton of vegetable soup (or make your own vegetable soup) served with pumpernickel bread (1 slice). Have 1 apple for your dessert.

Dinner: Salmon And Vegetables

Poach a salmon fillet (175g), serve with 100g boiled baby potatoes, and steamed broccoli and green beans.

Snacks:1 oatcake with 30g cottage cheese, grapes (1 handful) and satsuma.

Day Six

Breakfast: Bran Flakes And Fruit Yoghurt

200ml of skimmed milk with 30g bran flakes along with 1 pot of fruit low-fat yogurt. Sprinkle 1 tsp of Sunflower seeds over the yogurt.

Lunch: Grilled Mackerel And A Cherry Tomato Salad

Grill a mackerel fillet (75g). Combine 2 spring onion (sliced or chopped) and 4 cherry tomatoes (chopped into quarters) and spoon the mixture over your fish. Serve with 2 oatcakes and a large mixed-green salad.

Dinner: Steak Served With Mediterranean Vegetables.

Chop up 1 medium tomato, ½ courgette, ½ medium onion, ½ red pepper. Spray over Olive Oil fry-light and roast the veggies until they are tender in your oven. Grill 150g rump steak (lean) to how you like it and serve with 100g bulgar wheat (cooked) and the roasted vegetables.

Snacks:25g of mixed seeds and nuts. Split into 2 portions if you prefer 2 snacks over the day.

Day Seven

Breakfast: Scrambled Eggs And ToastScrambled Eggs

Scramble 2 eggs in 1 tbsp of skimmed-milk and cook it on the stove-top or in a microwave. Serve over 1 slice of whole meal toast.

Lunch:Crudites And Guacamole With Pitta

Mash ½ avocado, with 1tsp lemon juice, ½ garlic clove, 1 tomato and a little bit of chili for taste. Chop up 100g raw veggies (celery, cucumber, carrots, peppers). Serve the veggies and guacamole with lightly toasted pitta.

Dinner: Turkey Breast With Sweet Potato

Bake the sweet potato (200g) until tender. Brush a Turkey breast (150g) with olive oil before grilling. Serve with 85g garden peas and 90g steamed kale.

Snacks: 1 pot of fruit low-fat yogurt and 1 medium apple.

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