The benefits of fasting are well-documented. Research shows that it can lower your blood pressure, help to reduce inflammation, control blood sugar and – unsurprisingly – drive weight loss. The downside, of course, is not eating.
So, what if you could snack on those same benefits, but without having to swear off of food altogether? As the name suggests, that’s what the ‘fasting-mimicking diet’ is designed to do.
The diet limits overall calorie levels as well as protein intake. but allows people to eat small amounts of plant-based foods, like vegetable broths, leafy greens, nuts and seeds.
You follow the diet for five consecutive days a month. On the first day, you consume between 700–1,100 calories. For the four days after, you take in no more than 750 calories, with 10 per cent coming from protein, 45 per cent coming from carbohydrates and 45 per cent coming from fats.
Like fasting itself, the diet is said to trigger a state of ‘cellular housekeeping’ in which cells degrade and recycle old or dysfunctional components, like proteins and organelles. This maintains cellular energy and function and prevents the build-up of faulty proteins that can lead to cancers and neurodegenerative disease.
One 2023 study concluded that fasting-mimicking diets could be a preventative and curative strategy for Alzheimer’s disease, although the researchers stressed that further research is needed. Other studies have shown promise for cholesterol reduction, as well as other biomarkers associated with heart disease.
There are, however, relatively few studies on the diet itself, and fewer still in humans. Despite early promise, dietitians say that caution should be exercised before you start. It’s not suitable for people who are pregnant, exercise a lot or have a history of eating disorders. Even healthy adults may experience dizziness, fatigue, headaches and other symptoms. If in doubt, consult your doctor.
This article is an answer to the question (asked by Rebekah Thorton, Leeds) 'Does the mimicking diet work?'
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