Fasting Mimicking Diet DIY | Full Menu & Breakfast Demo | Part 2 of 3

Summary

This video guide walks viewers through a DIY version of the fasting mimicking diet (FMD), inspired by Dr. Valter Longo’s method. Over five days, viewers are shown how to measure and prepare each meal, with a focus on precision using a weight scale and a keto reader meter. The host explains the importance of tracking food intake and offers practical tips for success, including the psychological benefits of watching the process. Emphasizing the power of vegetables, the video covers meal preparation from breakfast to dinner, and encourages users to stick with the program for optimal results.

Takeaways

• 😀 The fasting mimicking diet (FMD) can be DIY-ed at home, but it is not exactly the same as the ProLon version.
• 😀 A scale is essential for accurately measuring food ingredients in grams, ensuring you stay on track during the 5-day reset.
• 😀 A clean plate is recommended for measuring and preparing meals to maintain cleanliness and avoid contaminating the scale.
• 😀 You may use additional tools like a keto meter for tracking ketosis levels, although it's not necessary for everyone.
• 😀 Ketosis is achieved after 24-48 hours of fasting, with the body transitioning from burning glucose to fat for energy.
• 😀 The goal is to drop weight and improve overall health by sticking to the precise meal measurements and calorie count.
• 😀 For accurate measurement, reset the scale after weighing each ingredient to ensure proper portion sizes.
• 😀 Ingredients are weighed in grams, including common items like walnuts, carrots, cucumber, and avocado, all of which need to be carefully measured.
• 😀 Salting and seasoning meals with spices like red chili flakes or pepper is allowed, but only up to one tablespoon of spices and one teaspoon of salt per day.
• 😀 When feeling hungry after a meal, it is recommended to wait as long as possible before eating your snack to avoid overindulgence.
• 😀 Cooking dinner involves boiling ingredients in water, then simmering and seasoning the mixture with minimal salt and spices for flavor.

Q & A

What is the fasting mimicking diet (FMD) and how is it different from the DIY version in the script?

The fasting mimicking diet (FMD) is a diet designed to replicate the effects of fasting on the body without the need to completely stop eating. The DIY version presented in the script is inspired by Dr. Valter Longo’s FMD but isn't identical to the ProLon FMD, which is a commercial product. The DIY version is referred to as a '5-day reset' and includes a specific menu for each day with exact ingredient measurements.

What equipment do you need to follow this DIY fasting mimicking diet?

To follow the DIY fasting mimicking diet, you need a weight scale to measure food accurately, a clean plate for serving, a keto reader meter (optional but useful for tracking ketosis), and a variety of fresh vegetables and other ingredients outlined in the menu. Some additional items like plastic wrap or paper towels may also be used to keep surfaces clean.

Why is a weight scale necessary for this fasting mimicking diet?

A weight scale is necessary for accurately measuring the portions of food, which is critical to ensure you're following the dietary plan correctly. The script emphasizes measuring in grams to achieve the right caloric intake and nutritional balance each day.

How does the keto reader meter contribute to the DIY FMD process?

The keto reader meter is used to monitor whether the body is in ketosis, which is the state where the body burns fat for energy rather than glucose. This helps ensure the diet is having the desired effect, but it is not an exact measurement—it's more of a general indicator.

What psychological benefit is associated with watching someone prepare meals for this diet?

Watching someone prepare meals can trick the brain into thinking it is doing the task itself, which makes the process feel more achievable. This psychological effect can help boost confidence and make it easier for individuals to replicate the process on their own.

What is the role of the vegetables in the fasting mimicking diet?

Vegetables are a central part of the fasting mimicking diet because they provide essential nutrients while keeping the calorie count low. The script mentions that the diet includes vegetables such as carrots, cucumbers, and avocado, which are measured carefully to ensure the correct intake.

Why is it important to weigh the food for every meal throughout the 5-day reset?

Weighing the food for every meal ensures that the caloric intake is consistent and accurate for the fasting mimicking diet. This attention to detail helps the body reach ketosis and allows the user to experience the intended benefits of the diet.

What should you do if you're still hungry after eating your lunch salad?

If you're still hungry after the salad, the recommendation is to wait as long as possible before eating your snack. This strategy helps to prolong the fasting state, allowing your body to burn more fat. The snack should be enjoyed slowly to savor the flavors.

What is the significance of the 'mid-afternoon crash' and how can it be avoided?

The 'mid-afternoon crash' refers to the feeling of intense hunger or low energy that can occur after lunch. The script suggests that having your snack ready and delaying it as long as possible can be a lifesaver during this period. Taking time to enjoy the snack slowly can also help maintain energy levels.

Can spices and seasonings be used during the DIY fasting mimicking diet?

Yes, spices and seasonings can be used during the DIY fasting mimicking diet, but there are limits. You can use up to one tablespoon of spices and one teaspoon of salt per day. While the DIY version is more flexible than the ProLon FMD, it’s still important to measure food accurately and stick to the guidelines.