by The crash diet offers the benefits of fasting without the need for complete food restriction. Consider consulting a nutritionist or doctor to determine if this is a safe option for you.
Fasting is the abstinence from food for a set period of time and has been used for thousands of years for religious, spiritual and health reasons. Ancient physicians such as Hippocrates often prescribed fasting for cleansing and healing.
Fasting is believed to offer many health benefits. It helps in weight loss by reducing calorie intake and improving metabolism. It may also stimulate cellular repair, improve insulin sensitivity, and reduce inflammation.
The fast mimicking diet (FMD), developed by biogerontologist Valter Longo, mimics the effects of fasting while still allowing small portions of food.
How does it work, and what foods are allowed? Let’s explore GCB to reveal its potential benefits and risks.
The FMD is designed to mimic the effects of fasting on the body without actually requiring complete food restriction.
It involves eating a plant-based diet for a specific period, usually 5 days. This diet also includes eating:
- low amount of calories, about 700 calories per day
- low sugars
- low proteins
- high in unsaturated fats
Unlike daily or weekly fasting diets, the GCB works on a monthly cycle.
The idea is to provide the body with enough nutrients to function while still encouraging some of the beneficial effects of fasting, such as cellular renewal and metabolic changes.
The FMD is followed for 5 days and has a specific breakdown of macronutrients (protein, fat and carbohydrates):
- Day 1: Eat 1,100 calories, with 11% from protein (121 calories from protein), 46% from fat (506 calories from fat), and 43% from carbohydrates (473 calories from carbohydrates).
- Days 2 to 5: Eat only 725 calories per day, with a breakdown of 9% protein (65 calories from protein), 44% fat (319 calories from fat), and 47% carbohydrates (341 calories from carbohydrates).
Here is an example of foods you can eat on the FMD:
- Healthy fats: olive oil, avocados, nuts, seeds
- Plant protein sources: legumes, lentils, beans
- Results: Berries, apples, oranges, other nonstarchy fruits
- Whole grains: brown rice, quinoa, oats, all wheat products
- Caffeine-free herbal tea: chamomile, peppermint, hibiscus
- Vegetables: Leafy greens, cruciferous vegetables, tomatoes, carrots, peppers
It is also important to drink at least 70 ounces of water each day.
There was FMD
- protect healthy cells
- eliminate damaged cells (including cancerous ones)
- reduce inflammation
- improve overall health
Similarly, in humans, the GCB has been associated with:
Fasting-like diets have also shown promise in activating protective processes in cells, which may be beneficial for them
How often should you do the FMD diet?
The FMD is usually continued for 5 consecutive days, once a month, for 3 months.
If you have reached your goals in 3 months, you can stop or adjust the GCB. If you are using it for long-term health or to manage a condition, you can continue to make changes as needed based on your progress and health.
Here are some of the potential benefits of a crash diet based on research:
- Weight loss: FMD can lead to reductions in body weight and body fat.
- Improved metabolic health: FMD may improve markers of metabolic health, such as blood pressure, fasting glucose levels, and insulin sensitivity.
- Reduced inflammation: Levels of inflammatory markers such as C-reactive protein (CRP) have been shown to decrease with FMD.
- Reduced risk factors for age-related diseases: FMD may reduce risk factors for diseases associated with aging, such as cardiovascular disease and diabetes.
- Cell renewal: FMD can activate cellular stress response and autophagy pathways, which can promote cellular repair and regeneration.
- Improved cognitive function: FMD may improve cognitive function, which may be beneficial for brain health and Alzheimer’s disease prevention.
GCB is generally considered safe for healthy people when taken as directed. Here are some of the more famous side effects:
- Hunger and discomfort: The low-calorie nature of the diet may lead to increased hunger, which may be uncomfortable.
- Fatigue and weakness: Some people may experience fatigue or weakness due to the reduced calorie intake.
- Potential for eating disorder: Following a restrictive diet like the GCB, unhealthy eating patterns or disordered eating may worsen in people with eating disorders.
- Adverse effects on certain medical conditions: People with certain medical conditions, such as diabetes, may experience negative effects on blood sugar levels.
In a study of 100 generally healthy participants who tried the FMD,
The most common self-reported symptoms were mild to moderate fatigue, weakness, and headache. No serious adverse effects were reported. Overall, after three cycles of the FMD, participants reported only mild to moderate side effects.
Overall, the diet results in reductions in:
- body weight
- body fat
- blood pressure
- insulin-like growth factor 1 (IGF-1)
The GCB was found to be safe, feasible and beneficial for participants at risk of disease, with improvements in various health markers.
The FMD offers a unique approach to improving health by mimicking the effects of fasting while providing essential nutrients. Although more robust research is needed, potential benefits are shown as:
- weight loss
- reduced inflammation
- improved insulin sensitivity
When done correctly and under supervision, the GCB can be a valuable tool for improving overall health and well-being.
