(This post is part of a longer post about Valter Longo’s fast mimicking diet. Also see this post for nutritional information on the “meals” from the FMD box contents)

Below is a list of tables that contain the macros and calorie breakdowns for each day of the fast mimicking diet:

Day 1 Calories (kcal)Fat (grams)Carbohydrate (grams)Protein (grams)
BreakfastTea0000
L-Bar Proprietary Nut Bar28023135
Algal Oil60.500
LunchTomato Soup1201253
Regular Olives30300
Kale Krackers1801397
NR-3 (1 capsule)0000
AfternoonTea0000
L-Bar Proprietary Nut Bar28023135
DinnerMinestrone Blend1302253
L-Bar Proprietary Choco Crisp Bar905133
NR-3 (1 capsule)0000
Total Calories1116 kcal634.5 kcal392 kcal104 kcal
Macro Composition (%)57%35%9%
Day 2 Calories (kcal)Fat (grams)Carbohydrate (grams)Protein (grams)
BreakfastTea0000
L-Bar Proprietary Nut Bar28023135
LunchMushroom Soup Blend1202223
Regular Olives30300
NR-3 (1 capsule)0000
AfternoonTea0000
Regular Olives30300
DinnerMinestrone & Quinoa Soup1301264
L-Bar Proprietary Choco Crisp Bar905133
NR-3 (1 capsule)0000
L-Drink20050
Total Calories700 kcal333 kcal316 kcal60 kcal
Macro Composition %48%45%9%
Day 3 Calories (kcal)Fat (grams)Carbohydrate (grams)Protein (grams)
BreakfastTea0000
L-Bar Proprietary Nut Bar28023135
LunchTomato Soup1201253
Kale Krackers1801397
NR-3 (1 capsule)0000
AfternoonTea0000
DinnerMinestrone Blend1302253
NR-3 (1 capsule)0000
L-Drink20050
Total Calories730 kcal351 kcal308 kcal72 kcal
Macro Composition %48%42%10%
Day 4 Calories (kcal)Fat (grams)Carbohydrate (grams)Protein (grams)
BreakfastTea0000
L-Bar Proprietary Nut Bar28023135
LunchVegetable Soup Blend1202242
Regular Olives30300
NR-3 (1 capsule)0000
AfternoonTea0000
Regular Olives30300
DinnerMinestrone & Quinoa Soup1301264
L-Bar Proprietary Choco Crisp Bar905133
NR-3 (1 capsule)0000
L-Drink20050
Total Calories700 kcal333 kcal324 kcal56 kcal
Macro Composition %48%46%8%
Day 5 Calories (kcal)Fat (grams)Carbohydrate (grams)Protein (grams)
BreakfastTea0000
L-Bar Proprietary Nut Bar28023135
Algal Oil60.500
LunchTomato Soup Blend1201253
Kale Krackers1801397
NR-3 (1 capsule)0000
AfternoonTea0000
DinnerMinestrone Blend1302253
NR-3 (1 capsule)0000
L-Drink20050
Total Calories736 kcal355.5 kcal308 kcal72 kcal
Macro Composition %48%42%10%
Alex

Posted by Alex

Hi, I’m Alex, a writer with a broad interest in nutrition, hormones, cancer prevention and gerontology (study of ageing). I write this blog to answer questions I myself have had at one stage or another. With the hope that others find it useful.

11 Comments

  1. Alex,
    My boyfriend (MS diagnosis 8 months ago) and I are on our 4th day of a DIY FMD diet. We have worked out a nice meal plan day with playing with the calorie/carb/protein/fats. I did notice that the sugars seem to be higher though than the Longo plan. I think it is a little over 30grams. Ours is at 47grams of sugar. The foods are oatmeal/blueburries, spinach/bell pepper/tomatoe salad (dressing lime juice, herbs, maple syrup, garlic), macadamia nuts, peanuts. Your thoughts? Our plan is once a month for my boyfriend who has a MS infusion at the end of the FMD….this Friday.

    Reply

    1. Alex

      Hi Sharleen. Thanks for the message. I also just recently learned via Dr Longo about the potential benefits of FMD for autoimmune issues. Regarding the sugars being higher, does that mean that your overall carbohydrates are above the recommended macros? Or is it just that the % of sugars vs non-sugars in the carbohyrdrates is higher?

      It’s going to sound boring, but I’d definitely try and adhere as close to the FMD study data as possible, if you want to reproduce the results. That may mean reducing things like the blueberries and maple syrup.

      Something that would be interesting to track (and possibly also very helpful) are some blood markers before and after the fast. I don’t know autoimmune blood markers very well, but at a guess a couple that might be interesting are C Reactive Protein (inflammation blood marker), and a differential white blood cell count. With the latter, I’d imagine the numbers would be lower immediately post-fast. So measuring them then might give a false sense of where you’re at. But measuring a few days post fast, once the immune system has rebooted and recovered, could be better. Your doctor will probably know better which blood markers are worth tracking.

      It should also help you both validate the effort of the FMD. That said, if your boyfriend “feels better” post fast, that may be more than enough!

      Reply

  2. I believe this is important to point out because it has bearing on this and the other articles you have written about the diet. Actually there are no inconsistencies in the caloric breakdown between the “original” plan and the ProLon plan, it’s just that you have made a simple error in your calculations for the macro composition lines of your tables.
    The number of calories per gm of macronutrient varies. Protein and carbs each have about 4 kcal/gm while fat has about 9kcal/gm.

    So for the first table the correct macro percentages should show fat representing roughly 57% of calories (70.5gm*9kcal/1116 total kcals), carbs 35% of calories (98gm*4kcal/1116 total kcals), and protein 9% of calories (26gm*4kcal/1116 total kcals).
    Table 2: 48% fat, 45% carbs, 9% protein…………

    Hope this points you and others in the right direction.

    Reply

    1. Alex

      Hi Billy. Huge thank you for taking time to leave this comment. Great point, my mistake, I’ve updated the tables to reflect your point. How has your experience with the FMD diet been?

      Reply

  3. All the tomato and minestrone soups I’ve seen at the market have a bit of sugar in them. Even canned tomatoes do. Raw produce tomatoes apparently don’t.

    So, unless Prolon has a sugar free soup, is it actually okay if you get a few grams of sugar?

    I’m asking because I’ve started my DIY FMD and I am unsure if I can actually buy a tomato soup and have it?

    Reply

    1. Alex

      Hi Mark, thanks for the message. Regarding the sugar in the tomatos, I would probably say it all depends on how much? Did you see this other post I made – which details the actual macronutrient quantities in the FMD foods. So for example, their 120 calorie tomato soup blend has 25g of carbohydrates, of which 6g is sugar.

      Essentially you want to try and mimic both the calorie and macronutrient (carbohydrate/fat/protein) quantity the FMD diet uses. Hopefully that helps a bit?

      Reply

  4. Thanks Alex, much appreciated. Sorry for late response.

    I have carried out one FMD and went well. I planned and stuck to the calories and Macros. Currently trying my second, currently today on day 3. 😬

    I have in the past carried out a full 5 day water fast but the FMD was/is a little easier.

    However I found that on the water fast I felt much less hunger around day 3 compared with day 3 on the FMD; the fact I was still eating, although little, subsequently seemed to ensue more occasions of hunger. At times almost wanting to break the FMD at end of day two and again near to the end of day 3. Interesting.

    It would be good to be able to test some markers as well, but not sure that is something I can do. Is that possible?

    Thanks again for response

    Julian

    Reply

  5. Hi Alex,
    Thank you for the post and the charts. I am just completing my third Prolon 5 day box, on day 4 of this one. I was looking for information on attempting to put together a fresh food based 5 day FMD to try for August. Your info will be very helpful.
    Thanks,
    Sunny

    Reply

    1. Alex

      Hey Sunny. Thanks for the comment. That’s cool to hear you’ve worked your way through 3 Prolon fasts so far. Yeah, totally understand your desire to put together a fresh food based FMD. Now you understand the format, there’s room to be more creative with the foods. Hope it goes well! If you get a chance, post another comment and let me/others know.

      Reply

  6. Julian Strickland June 21, 2018 at 5:10 pm

    Hi Alex

    Good blog. If one were to get the % /macros right couldn’t it be done at home without Prolon??

    Thanks

    Julian

    Reply

    1. Alex

      Hi Julian.

      Yes, absolutely if you get the macros and calorie composition right, you can do the FMD diet yourself. If I remember correctly, one of the main reasons for Valter Longo and his team formulating an FMD diet box was so that it could be used by physicians for their patients. Something along those lines.

      Nothing to do with it being formulated in any special way that isn’t easily emulated by the general public.

      One “strength” I would say, of the pre-made FMD diet is that you have all your food laid out in front of you, and there’s no accidents around having extra. If it’s not out the FMD box, it doesn’t get eaten.

      But you could even emulate that part by pre-planning (and even pre-cooking?!) at least one day ahead.

      And then conversely, one “downside” of the FMD box, is that all the food has to be long life and pre-packaged. A DIY FMD diet could have fresh ingredients, freshly cooked, if you wanted. You can also swop in and out foods you prefer.

      By combining this post, with the post describing the box contents, then you should have all the tools you need.

      If you decide to go for it, let me know how you get on!

      Reply

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