This structure is designed to ensure you’re eating just enough to nourish your body—but not enough to disrupt the cellular “fasting” signals that kickstart the benefits. In addition to lowering calories, you’ll also adjust macronutrients. The diet is low in protein to lower IGF-1 levels, which is linked to longevity. In addition, you’ll also eat very few sugars or carbs to help maintain low insulin and blood sugar levels. Finally, you’ll increase fat to provide energy and help decrease hunger pangs.

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　　This means you’ll be eating plenty of fiber-rich veggies, healthy fats, and carefully controlled carbs to avoid metabolic spikes caused by sugar or excess protein.

　　Foods to Eat on the Fast-Mimicking Diet

　　These foods align with the plan’s low-calorie, high-nutrient goals:

　　Non-Starchy Vegetables

　　Zucchini

　　Spinach

　　Kale

　　Cauliflower

　　Cabbage

　　Broccoli

　　Swiss chard

　　Arugula

　　These are low in calories but high in nutrients and fiber, which helps support digestion and fullness.

　　Healthy Fats

　　Olives

　　Avocados (in small portions)

　　Extra virgin olive oil

　　Macadamia or walnut oil (limited amounts)

　　Small handfuls of nuts (almonds, walnuts)

　　Fats provide energy and help suppress appetite without disrupting the fasting-like metabolic state.

　　Soups and Broths

　　Vegetable-based soups (pureed or broth-based with olive oil and herbs)

　　Miso soup (low-sodium)

　　Tomato-based soups with limited lentils or quinoa

　　Limited Portions of Nutrient-Dense Snacks

　　Nut bars (low protein, low sugar)

　　Chia or flaxseed puddings with unsweetened almond milk

　　Herbal teas (peppermint, chamomile, ginger)

　　Foods to Avoid During the 5-Day Fast-Mimicking Diet

　　Animal products (meat, dairy, eggs, etc.)

　　High-protein foods (protein shakes, legumes, large amounts of nuts/seeds)

　　Refined carbs and sugar (white bread, candy, soda, etc.)

　　Starchy vegetables (potatoes, corn, carrots, peas)

　　Caffeinated drinks (coffee, black/green tea)

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　　Alcohol

　　These can spike insulin, glucose, or IGF-1 and thus halt the fasting-mimicking effects.

　　DIY 5-Day Fast-Mimicking Diet Meal Plan

　　Note: All calories are approximate and should be adjusted slightly based on your actual portions. Stay well-hydrated throughout the fasting period with plenty of water and herbal tea.

　　Day 1: ~1,100 Calories

　　Breakfast:

　　Nut bar (almonds, coconut, olive oil) (250 cal)

　　Herbal tea

　　Lunch:

　　Zucchini and kale soup with olive oil (300 cal)

　　Side of 5 green olives (50 cal)

　　Snack:

　　Chia pudding with 1/2 cup unsweetened almond milk, cinnamon (150 cal)

　　Dinner:

　　Mixed greens with a quarter of an avocado, olive oil, lemon (250 cal)

　　Steamed broccoli (50 cal)

　　Days 2 – 5: ~750–800 Calories Each Day

　　Day 2

　　Breakfast:

　　Small nut and cocoa bar (200 cal)

　　Herbal tea

　　Lunch:

　　Tomato-vegetable soup with olive oil (250 cal)

　　5 olives (50 cal)

　　Dinner:

　　Arugula and cucumber salad with 1 tsp walnut oil (200 cal)

　　Half zucchini, sautéed in 1 tsp olive oil (75 cal)

　　Day 3

　　Breakfast:

　　Flaxseed cracker with 1/2 Tbsp almond butter (180 cal)

　　Herbal tea

　　Lunch:

　　Cauliflower purée soup with kale and garlic (250 cal)

　　5 olives (50 cal)

　　Dinner:

　　Spinach salad with olive oil and lemon (200 cal)

　　Steamed cabbage (75 cal)

　　Day 4

　　Breakfast:

　　Nut-based bar with 1 tsp coconut oil (200 cal)

　　Herbal tea

　　Lunch:

　　Vegetable broth with zucchini, tomato, and olive oil (250 cal)

　　Side of olives (50 cal)

　　Dinner:

　　Steamed kale with garlic and olive oil (200 cal)

　　Cucumber slices (50 cal)

　　Day 5

　　Breakfast:

　　Chia pudding with cinnamon and almond milk (200 cal)

　　Herbal tea

　　Lunch:

　　Zucchini soup with herbs and olive oil (250 cal)

　　5 olives (50 cal)

　　Dinner:

　　Mixed greens with lemon juice and 1 tsp olive oil (200 cal)

　　Broccoli or cauliflower florets (75 cal)

　　The Fast-Mimicking Diet Final Takeaways

　　The Fast-Mimicking Diet offers an interesting approach to health and longevity. By providing just enough food to keep you going while nudging your body into a fasting-like state, this five-day protocol may promote fat loss, cellular cleanup, better blood sugar control, and even stem cell regeneration. And it’s backed by some intriguing science.

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　　That said, it’s not a magic fix—nor is it for everyone.

　　If you’re considering trying the Fast-Mimicking Diet, remember that it’s designed as a short-term intervention, not a long-term way of eating. The benefits may be notable, but so are the potential drawbacks, including fatigue, hunger, and social challenges. And there are some people who should absolutely avoid it entirely or only follow it under medical supervision.

　　For many, more sustainable and flexible approaches—like the Mediterranean diet, DASH diet, or a high-protein, whole-food plan—may offer the long-term health benefits they’re looking for without the restriction or discomfort of fasting or severe calorie restriction.

　　In the end, the best diet is one that fits your lifestyle and supports your energy and goals. If you’re intrigued by the Fast-Mimicking Diet, talk to your healthcare provider, plan ahead, and listen to your body. It might just be the reset you need—or it might lead you to something even better.

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