A Beginner’s Guide to the Fasting Mimicking Diet: How to Get Started

diet concept
  • A Fasting Mimicking Diet is a version of intermittent fasting that follows precise calorie intake for a few days while allowing you to eat anything you want on the days off.
  • This diet brings lots of benefits to the body, like regulating weight, blood sugar and pressure, creating a healthier gut, reducing cardiovascular risks and slowing aging.
  • The Fasting Mimicking Diet DIY is a process you can do at home: following a nutrient protocol with the produce available at your local grocery store.
  • Before beginning this process, it’s advisable to talk with a doctor. This is a beneficial eating regime, but doctors can help you tackle any insecurities before you start.
  • Intake protocol and calculations are easy, but do what is best for you, stay hydrated and listen to your body.

Physical wellness has a major role in how you live your day-to-day life. Feeling fresh, being able to move around and enjoying daily activities are related to it, being the indirect link between our bodies and the food we consume.

Eating nutritious meals and having a healthy meal schedule can be a challenge. This type of unhealthy diet can also lead to problems like obesity, bloating, lowered-self confidence and other underlying health issues.

That is why a  fasting mimicking diet DIY is a sufficient solution to eating healthy meals in a fast paced-lifestyle. It’s a diet plan with multiple benefits that don’t require fancy equipment but contribute to better body functions and create an overall improved self-image.

Read our comprehensive beginner’s guide to the fasting mimicking diet, providing step-by-step instructions for getting started.

Understanding the Fasting Mimicking Diet

A fasting mimicking diet is a version of an intermittent fasting diet plan with specific calorie counts for a couple of days while eating whatever you want on your days off. It is based on a researched diet plan which includes a structured, vegan, low-protein diet with specific intake of macronutrients for 5 days.

This creates an illusion to your body that you keep your cells fed regularly. It is a form of modified fasting which allows you to enjoy food without completely omitting it while enjoying small portions of nutrient-filled meals.

There are several benefits tied to this style of eating. It helps improve brain function, makes it easier to manage weight while boosting confidence, helps lower inflammation and helps prevent cardiovascular problems. This type of eating also helps reset your metabolism and provides a deep detox to the body.

The most popular fasting mimicking diet, and the one this method of eating originates from, is the method created by Dr. Valter Longo, explained in his book called “The Longevity Diet.” Another popular mimicking fasting diet is the Prolon fasting mimicking diet DIY – a plan that improves the dieting experience. It includes soups, bars, drinks and supplements that are useful while fasting.

Health Benefits of the Fasting Mimicking Diet

A DIY fasting mimicking diet has many health benefits that help improve the whole experience and how you feel afterward. Although primarily used for healthy weight management and improving the diet, this type of eating can:

  • help improve insulin sensitivity
  • help out with metabolic disorders 
  • help out with autoimmune diseases
  • help reduce age-related bone porosity loss
  • slow down the overall aging process

Studies have shown that dietary changes can drastically influence the microbiota in the gut and improve colon health, thus preventing inflammatory bowel disease. To add to it, dietary changes limited to just a few days can affect the mechanism of aging.

This way of eating aims to avoid starvation and draining the body of nutrients. Fasting mimicking diet helps upkeep a healthy environment for organs, improving bodily functions and systems while also influencing the psychology of hunger.

Preparing for the Fasting Mimicking Diet 

Like other new processes, you can’t expect your body to be immediately accustomed to the new regime and know that you should undergo certain preparations. This can help you have an easier start and benefit the process overall. It will help you learn resources and supportive matters you can turn to when on a DIY fasting mimicking diet.

It’s recommended to check in with your doctor before you start this journey. This can help you rule out any possible health issues or therapy-incompetence risks. As this occurs over a set period, ask your doctor for details and know what to expect with cutting off some food and new ways of nutrient intake.

It’s okay if this is not the correct form of diet for you, and if you have any doubts, you can always reach a medical professional. Experiencing difficulties while going through this process is also okay. Try to listen to your body and do what is best for you, even if that means stopping now and starting again some other time.

The Five-Day Fasting Mimicking Diet Protocol

fresh avocados

When doing fasting mimicking diet DIY, follow a five-day fasting protocol. This means calculating your daily calorie intake and macronutrient (fat, protein, and carbohydrates) needs. Below, we will explain how to correctly calculate your intake and recommend food options to make your fast mimicking diet DIY easier.

Day 1

The first day starts easy to get the body used to the process while still measuring every food intake. Here is the tracking process:

Your total caloric intake should be 4.5-7 kcal/lb of body weight.

Macronutrient ratio: 10% protein, 56% fat and 34% percent carbs.

Here is a calculation sample for a person who weighs 150 lbs.

4.5 kcal x 150 lb = 675 kcal

7 kcal x 150 lb = 1050 kcal

This means that for Day 1 calorie intake for a 150-pound person would be 675 to 1050 kcal.

Food recommendations:

Avocado and spinach are food items that can serve as a good base for any meal but are still nutritious enough, and they can be prepared for breakfast, lunch or dinner. Coconut oil and unsweetened tea are also great additions to the process.

Day 2-5

In the following days, the calorie and macronutrient ratio should be similar to each other. The below-given calculation sample follows the previously given measurement for a person that weighs 150 lbs.

The overall caloric intake is 3-5 kcal/lb of body weight.

Macronutrient ratio: 44% fat, 9% protein, 47% carbs.

3 kcal x 150 lbs = 450 kcal

5 kcal x 150 lbs = 750 kcal

The possible range for calorie intake for a person that weighs 150 lbs on days 2 to 5 is between 450 and 750 calories.

Food recommendations:

Raw legumes, soups, broths, and beans are all good sources of nutrients and provide countless combinations to create a tasty menu.

You are not expected to go overboard and order fancy supplies. You can do DIY fasting mimicking diet with things available at your local grocery store. You can mix and match salads, create mashes from different beans, experiment with new soups, serve raw or roasted vegetable platters and get creative for every meal. After day 5, you can go back to your regular food regime.

Hydration and Supplementation

various kinds of tea

Keeping your body hydrated during this process is a must, as the body will change as you cut down on food. Proper hydration will keep you alert, supply the cells with enough water and help your body get accustomed to the transition.

Besides water, teas and soups are excellent sources of hydration. Get a few tea flavors that catch your attention, and drink them unsweetened throughout the day.

Consult a doctor before taking supplements and including them in the regimen. Omega 3s, amino acids and electrolytes mix well with this regime and help you achieve ketosis.

If you are doing the Prolon fasting mimicking diet, opt for their super nutritious bars that serve as a great snack.

Managing Potential Side Effects

Fast mimicking diet Do It Yourself has the potential to manifest some side effects as the body and the mind are not used to this tempo. Most of these side effects are temporary and don’t lead to potential complications, but it is good to be prepared.

Potential side effects from fast mimicking diet DIY are:

  • Dizziness
  • Headache
  • Fatigue
  • Hunger
  • Sugar cravings
  • Physical weakness
  • Mood changes

Remember that all of these symptoms are normal. Don’t go to extremes and find creative ways to prepare it. Make time to take your mind off of things and relax while on this diet. Learn different ways to battle your symptoms, like how to fight off sugar cravings.

Breaking the Fast and Transitioning to Regular Eating

squash soup

Once completing the DIY fasting mimicking diet, you can return back to regular eating. This process should be done gradually by reintroducing foods into your diet so you don’t overwhelm your body in the first few days.

To avoid overconsumption, gradually introduce foods similar to the ones you ate during the 5 diet days. Go steady with the sugar, greasy food and coffee. If you can, keep as much of the foods you ate while dieting in your menu and just mix up things with new items.

Also, keep drinking water and incorporate soups as much as possible with your meals.

Monitoring Progress and Long-Term Considerations

The fasting mimicking diet DIY is not a one-size-fits-all process meaning following your own progress and listening to your own body. Progress doesn’t happen overnight, but stay consistent with whatever works for you and your body.

This transformation can be a step toward  long-lasting progress in living a healthier life. Remember, this is not a goal you have to reach, but rather small steps you make to improve the way you eat and create a healthier body.

Whether you go with the traditional method or do the Prolon fasting mimicking diet DIY, numerous sources and success stories can inspire you to take the next step.

Safety Considerations and Contraindications

Whether you have tried something similar or this is your first time, keep in mind that this process affects your mind and body. Although many presentable health benefits exist, you should still be cautious when approaching this regime.

Before starting, gather resources and learn about the food options you have. Be well-informed about what you can consume. Consult with medical personnel about concerns, meals and even supplements. Doctors can help you solve any dilemmas and help you make a final decision.

Follow the reactions of your body and listen to them. Don’t go to extremes, always stay hydrated and slowly introduce and reintroduce foods. Be mindful of side effects and accept that everyone reacts differently.

Some people experience nut allergies or get gassy when eating high-protein foods. There is always a solution – consult with a doctor or omit foods that make you feel uncomfortable by finding them a solid replacement.


The fast mimicking diet DIY process is a healthy alternative to change how you consume food and how your body utilizes it. It is a simple, pain-free process adorned with health benefits that can be done at home, with items bought at your local grocery store.

Many resources and menu plans can help you create the perfect regime for the DIY fasting mimicking diet. Research items and make sure you listen to your body. Ensure you get enough nutrients, proteins and liquids, and don’t go overboard on anything.

You can easily calculate and follow up on what you do while enjoying new recipes and getting creative in the kitchen. Do what is best for you and enjoy the food and the process.

Share to:

Leave a Comment

Your email address will not be published. Required fields are marked *

Quick Links

About Us  |  Contact Us  |  |  Privacy Policy

Scroll to Top