What Foods Are Allowed on the FMD Diet?

According to research published by the National Institutes of Health, the Fasting Mimicking Diet (FMD) promotes the benefits of fasting by manipulating specific macronutrient ratios. The core principle involves a strategic combination of low-calorie, low-protein, and high-unsaturated-fat foods to trigger cellular renewal and other health benefits.

Quick Summary

The FMD diet consists of specific plant-based foods, healthy fats, and low-protein sources over a five-day cycle. Permitted items include nuts, seeds, olives, leafy greens, certain vegetables, and herbal teas. Animal products, refined sugars, and high-glycemic foods are restricted to mimic a fasting state.

Key Points

• Plant-Based Focus: The FMD is an exclusively plant-based, low-calorie diet for a 5-day cycle.

• High in Healthy Fats: Healthy unsaturated fats from nuts, olives, and olive oil are central to the diet to provide energy.

• Limited Protein Intake: Animal products are completely eliminated, and plant-based protein is kept very low to trigger specific metabolic effects.

• Focus on Vegetables: Non-starchy vegetables and leafy greens make up a large portion of the food intake, providing nutrients and fiber.

• Restricted Foods: Refined sugars, high-glycemic foods, dairy, and animal protein are prohibited.

• Hydration is Key: Water and caffeine-free herbal teas are the primary beverages allowed throughout the fasting cycle.

• Homemade vs. Kit: You can follow the FMD using a pre-packaged kit like ProLon or create a homemade version with careful macronutrient tracking.

Understanding the FMD Diet Food Philosophy

The Fasting Mimicking Diet (FMD) is a short-term, 5-day dietary program designed to replicate the metabolic and cellular effects of water-only fasting while still allowing for some food intake. Developed by Dr. Valter Longo, the FMD relies on a specific macronutrient ratio—high in unsaturated fats and low in protein and carbohydrates—to trigger the body's self-repair and rejuvenation processes, such as autophagy. This means that the allowed foods are meticulously selected not just for their nutritional content, but for their specific impact on the body's metabolic state.

The Role of Macronutrients

During the five-day cycle, caloric intake is significantly reduced. On day one, calories are around 1100, while days two through five drop to approximately 725-800 calories. The distribution of these calories is key: fats provide a substantial portion of the energy, while protein is kept at minimal levels to avoid activating growth pathways like mTOR, which would counteract the fasting effect. Carbohydrates are also limited, focusing on complex, fiber-rich sources to maintain stable blood sugar levels. All foods are strictly plant-based, with no animal or dairy products allowed.

A Detailed List of Allowed Foods

The FMD is built around a diet of wholesome, plant-based ingredients. Here is a breakdown of the types of foods you can eat:

• Healthy Fats: These are crucial for providing energy and satiety. Examples include:

  • Avocados and avocado oil
  • Extra virgin olive oil
  • Olives
  • Nuts such as walnuts, almonds, and macadamia nuts
  • Seeds like flax, chia, and pumpkin seeds

• Vegetables: Primarily non-starchy, fiber-rich options are encouraged. These can be consumed in significant quantities to fill you up without adding excessive calories or carbs:

  • Leafy greens (spinach, kale, arugula)
  • Broccoli and cauliflower
  • Zucchini
  • Celery and cucumbers
  • Carrots and tomatoes (in moderation)

• Plant-Based Protein (Minimal): Protein intake is kept very low, sourced from plant-based options:

  • Small amounts of legumes like lentils and chickpeas
  • Tofu or tempeh (in limited portions)

• Fruits: Low-glycemic fruits can be consumed in small amounts:

  • Berries (blueberries, raspberries)
  • Apples
  • Oranges

• Grains (Limited and Whole): Very small amounts of specific whole grains are sometimes included:

  • Cooked quinoa
  • Brown rice

• Soups and Broths: These provide essential hydration and nutrients with minimal calories:

  • Vegetable broths
  • Broth-based vegetable soups
  • Miso soup

• Herbal Teas and Hydration: Staying hydrated is vital. Water is central, and herbal teas are allowed:

  • Herbal teas (chamomile, hibiscus)
  • Water infused with lemon or herbs

Comparison Table: FMD Foods vs. Restricted Foods

This table outlines the key differences between food items permitted and restricted on the FMD diet.

Food Category	FMD Allowed Foods	FMD Restricted Foods
Fats	Olive oil, Avocado, Nuts, Seeds	Saturated fats, Butter, Lard
Protein	Small amounts of legumes, nuts, seeds	Meat, Poultry, Fish, Dairy, Eggs, High-protein powders
Carbohydrates	Leafy greens, Non-starchy vegetables, Berries	Refined grains (white bread, pasta), Added sugars, Starchy vegetables (potatoes)
Beverages	Water, Herbal Tea	Sugary drinks, Juice, Coffee, Alcohol
Processed Foods	Wholesome, plant-based foods	Ultra-processed snacks, Fast food, Baked goods

The Role of the ProLon Kit and Homemade Protocols

While the FMD principles are clear, many people opt for the proprietary ProLon kit, developed by Dr. Longo's team at the Longevity Institute. The kit provides pre-packaged, portion-controlled meals that adhere to the specific macronutrient and calorie targets for all five days. The kit includes items like nut bars, vegetable soups, and supplements to ensure adherence. For those creating a homemade FMD, careful planning and calorie tracking are necessary to meet the strict guidelines. Homemade versions require meticulous measuring to achieve the correct balance, especially keeping protein exceptionally low. A DIY approach offers flexibility but also demands more attention to detail to ensure the fasting state is effectively mimicked.

Conclusion

The FMD is a highly specific, short-term dietary intervention designed to trigger the body's natural fasting-related cellular processes. Its list of allowed foods is centered on healthy plant-based fats, low-glycemic vegetables, and limited plant-based proteins, while strictly eliminating animal products, refined sugars, and high-glycemic carbohydrates. Understanding this specific food philosophy, whether by using the standardized ProLon kit or meticulously planning a homemade protocol, is essential for achieving the diet's intended rejuvenating benefits. Anyone considering this diet should consult with a healthcare provider to ensure it is appropriate for their individual health needs.

References

For more detailed information on the Fasting Mimicking Diet, you can refer to the official ProLon website and related research from the University of Southern California's Longevity Institute. A comprehensive overview of the dietary approach is available through the research developed by the Longevity Institute at USC.

For additional support and resources, explore the foundational research that supports the FMD protocol.

Frequently Asked Questions

Can I eat meat or dairy on the FMD diet?

No, the FMD diet is strictly plant-based and requires the exclusion of all meat, dairy, eggs, and other animal products.

What kind of snacks are allowed on the FMD diet?

Acceptable snacks include small handfuls of nuts and seeds, olives, or pre-packaged nut bars that meet the diet's macronutrient profile, like those in the ProLon kit.

Are there any fruits that can be eaten on the FMD?

Yes, but in moderation and they should be low-glycemic. Options include berries, apples, and oranges in limited portions.

Can I drink coffee while on the FMD diet?

No, the FMD protocol advises against caffeine and other stimulants. Only water and caffeine-free herbal teas are permitted beverages.

Why is protein restricted on the FMD diet?

Protein is restricted because high levels can activate the mTOR growth pathway, which would disrupt the body's ability to enter a fasting state and perform cellular repair.

How are homemade FMD meals different from the ProLon kit?

Homemade FMD protocols require you to manually track calories and macronutrients to mimic the precise ratios of the professionally designed ProLon kit. The kit offers convenience and guaranteed adherence to the formula.

What foods should be avoided on the FMD diet?

You should avoid refined sugars, processed foods, high-glycemic carbohydrates like white bread and pasta, and all animal products, including meat and dairy.