Intermittent fasting comes in many ways, which makes it a great method for flexibility that can be adapted to your personal weight loss and health goals. And if you want to shrink your waist, fasting imitating the diet plan may be suitable for you. It was designed specifically to reduce belly visceral fatthe harmful type surrounding the internal organs. Here, experts reveal the weight loss benefits of a fasting diet and how to improve results.
What is the fasting imitator diet?
The fasting imitation diet (FMD) is a short -term, low -calorie and plant -based dietary protocol designed to mimic the effects of fasting only, while still providing small amounts of food, explains, explains HELEN MESSIER, MDMedical and Science Director of Fountain Life.
“Usually made for three to five days, the diet is low in protein and carbohydrates, moderate in healthy fats And keeps caloric intake around 700-1.100 calories a day, “says Dr. Messier.” It is structured to avoid activating nutrient detection pathways, which allows the body to remain in a ‘fast’ cellular state despite nutrient intake. ”
How imitating fasting promotes weight loss
FMD works by inducing a light state of ketosis, which occurs when its body begins to burn fat as a source of energy, says Dr. Messier, adding that it also helps improve insulin sensitivity.
“As it restores calories and proteins, it regulates negatively the metabolic pathways that drive fat storage while preserving the thin muscle“She explains.” It also decreases inflammation and helps reprogram metabolism at the cellular level – mainly, triggering autophagia (cellular cleaning) and activation of the cells during the reflection period ”.
How much can you lose with FMD?
Weight loss varies according to current body composition and metabolic health, says Dr. Messier. In clinical trials, participants usually lose five to eight pounds of body weight by fasting imitating the diet cycle. “A significant part of this is fat mass, especially visceral fat,” she notes. “However, the true benefit lies in the metabolic redefinition, not just in the numbers of scale.”
How to follow the fasting imitator diet
FMD is usually followed for five consecutive days per month, adds TRISTA BEST, RD in balance a supplements. People usually start with about 1,100 calories on the first day, followed by 750 to 800 calories on two to five.
The types of food included in the FMD are mainly plant -basedIncluding healthy fats and non-star vegetables, says Best. Here are the specific foods she recommends, including (and avoiding) in the FMD.
Food to eat:
- Zucchini
- Cabbage
- Spinach
- Arugula
- Broccoli
- Cauliflower
- Cabbage
- Celery
- Cucumber
- Olives and olive oil
- Avocados
- Macadamia nuts
- Walnuts (small quantities)
- Almonds (small quantities)
- Chia or linen seeds (in moderation)
- Tomatoes (small portions)
- Berries (small portions)
- Lemon/Lemon (for flavoring)
Foods to be avoided:
- Bread, rice, pasta
- Potatoes, Potatoes -Stoce, Corn
- Beans, lentils (in large quantities)
- Grains (unless very small quantities like quinoa)
- Fruit juices
- Dried fruits
- Sweets, desserts, dear
- Added sugars or sweeteners (even natural)
- Processed snacks or fast food
- Refined oils (canola, soy)
- Artificial flavors, preservatives
How FMD compares to other forms of fasting
So how does FMD compare to most common types of intermittent fasting, such as the 16: 8 schedule or prolonged water fasting? According to Messier, FMD offers a safer and more sustainable option, especially for people who can fight nutrient deficiencies or blood sugar instability.
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“It provides many of the same health benefits as fasting – reduced inflammation, improved glucose control, cellular rejuvenation – without total food deprivation,” she says, making it a superior option for consistency.
Now this does not necessarily guarantee that the fasting imitator diet is suitable for everyone. Although generally considered safe, Dr. Messier warns that it may not be appropriate if you are pregnant or breastfeeding, I had a history of eating disorderly, taking insulin or certain medications or being below weight or fragile.
“It is essential that people with chronic medical conditions consult a doctor before trying it, especially if they are already taking medications that regulate blood sugar or blood pressure,” she adds.
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