Fasting Mimicking Diet | What You Must Know

In this video, we’re talking about the Fasting
Mimicking Diet. Hi ladies and gentlemen. I’m Dr. Zyrowski from If you’re new the channel it is such a pleasure
to have you here. Be sure to subscribe, hit that little bell
notification, join our notification community, and I’m going to help you excel your health
and your life. In this video, we’re talking about the Fasting
Mimicking Diet. Well this is essentially as it sounds. This is a diet that resembles fasting. A diet that is designed to give you all the
benefits of fasting but without having to deal with some of the side effects that you
get from fasting such as hunger pains, lack or energy, little bit of brain fog, and so
much more. So, let’s go ahead and jump right into what
this is. I’m going to show you what the original Fasting
Mimicking Diet is, and then an alternative that we use here. Now, the Fasting Mimicking Diet was designed
by a researcher by the name of Valter Longo. Essentially what it is, is when you consume
800 calories a day over a five-day period, and when you break down the macro-nutrients
to 44% fat, 47% carbohydrates, and 9% protein. Okay, so this Fasting Mimicking Diet, what
they found is that when people were consuming low calories over that five-day period that
they were activating fat burning, autophagy, cellular regeneration, and activating stem
cells as well, and they were getting all the same benefits of doing actual fasting. Now, when a lot of people are looking at this
Fasting Mimicking Diet, the original one right here designed by Valter Longo, what they’re
looking at it and saying is that, well, my goodness It’s really high in carbohydrates
and I don’t like that. Now here’s the deal, when we look at his work
right here, it’s helping so many people out there and you know what, he’s got research
to back it up so I’m not here to talk bad about it but what I am going to do is show
you an alternative that we use that is proven to work really well. So, the alternative that we use to Valter
Longo’s Fasting Mimicking Diet is nearly the same in a lot of ways. So first of all, we consume 500 calories over
a five-day period, but here’s the big difference is that we consume a high fat diet that is
very Ketogenic like. Okay, so what we’ll do is in the morning,
we’ll consume one avocado and one green drink and at night, we’ll consume on avocado and
one green drink. So, we’re getting a high fat diet but also
with a lot of different nutrients. Now, here’s the thing about this too that
makes it so amazing is that if someone who is trying to get into ketosis and do it very
quickly but without all the different side effects, this Fasting Mimicking Diet alternative
that we use here is very powerful because you’re going to be able to avoid the Keto
flu and you’re also going to get into ketosis very quickly. Someone who is very fat adapted can do it
in a 24-hour period, someone who is not well fat adapted will easily be able to do it within
the five-day period. And, here’s another thing that makes it even
more exciting, instead of consuming an avocado in the morning, you can just switch this up
to a different high fat food, so for instance, instead of the avocado you could put 250-300
calories of butter mixed into your coffee if you like that bulletproof style coffee. At night, instead of having an avocado, you
could have four tablespoons of macadamia nuts. So, you can switch this up, you can use coconut
oils, you can use all the different oils, you could use some of the different nut butters
out there that are high in fat. So, the big thing is, is that at the end of
the day we want to make sure we’re staying right at that 800 calories mark or below. So anyway, this right here is the alternative
that we use to Valter Longo’s Fasting Mimicking Diet. It works incredibly well, we’ve seen multiple
clients go and use this and be able to just skyrocket themselves right into ketosis. As a matter of fact, if you’re looking for
more ways to get into ketosis fast, check out a video that I did on that. Other than that, give this video a thumbs
up. Subscribe to my channel, I’d greatly appreciate
it. If you have any questions, put it in the comments
section below, and check out my other videos that I’ve done on ketosis and fasting, so
many different topics that are going to help you get the health of your dreams. I’ll see you in the next video.


  1. first

  2. what are the ingredients on the green drink?

  3. Doc.
    How can control this 800 calories can you please give us one example of this calculation
    I can suggest this to so many of my freinds and relatives
    But what is the correlation between the weight of one Avocado and the #of calories
    Meaning how calculate the the calories for nuts if you don't have the labels

  4. This is very short and sweet video

  5. Great video thank you๐Ÿ’•

  6. good suggestion with the avocado, if just for general health how often would you recommend or what do you see people tending to do, once a year? once a quarter?

  7. Wow,, will try that before keton diet thank u ๐ŸŒน๐ŸŒบ๐ŸŒน

  8. Only 2 meals a day ?!?
    Plus recipe for the green drink โ‰๏ธ
    This diet is good for who ?!?

  9. I wish so bad I didn't hate avocados and cream cheese ๐Ÿ™ย  I do though make my own macadamia nut butter, and that is soooo easy for me to eat. lolย  Thank you for the substitutions ๐Ÿ˜‰


  11. Thank you again ๐Ÿ™‚ I'm still confused on the alternative diet is the carb still at 47%? And protein only 9%?

  12. cool stuff

  13. Thank you Dr. Nick! I'm learning so much from your videos. Do you have a favorite "Green Drink"?

  14. Hey doc how can I contact you ?

  15. People are chicken ๐Ÿ˜‚๐Ÿคฃ๐Ÿ˜‚ always looking for excuses just to eat lol

    Thatโ€™s the problem with addiction. Itโ€™s like giving meth addicts a meth-similar product in order to help them with a meth addiction ๐Ÿ˜‚๐Ÿคฃ

    Dry fasting mixed with salt water fasting will do all of this without any calories in ๐Ÿ˜‰๐Ÿ˜๐Ÿ‹๐Ÿพโ€โ™€๏ธ๐Ÿ‹๐Ÿพโ€โ™€๏ธ

  16. Hey Doc! Great info! Please more videos on women's health

  17. Thank you Dr for your wonderful videos . As with many women I have struggled with my weight after I had my son, before I found your YouTube Chanel I tried different diets every time I fail , than I come across your Chanel first time I watch I thought I had finally found something that I could use to gain great success. The many months I was connected to your YouTube I lost 10kg . Thank you for helping me find this wonderful path that has allowed me to take back my health, my energy, and my life!!

  18. Iโ€™ve done this diet before and it definitely works!
    Would it be ok to put fresh parsley in the green smoothie as Iโ€™m a bit addicted ?
    Love your channel by the way ๐Ÿ‘๐Ÿฝ

  19. Dr Nick let me share my experience with IF, if you prepare the body with low carb as you recommend and good amount of Magnesium and potassium you do not have the side effects relatares to IF.- thank you for your videos ๐Ÿ™

  20. What size avocado?

  21. There is nothing called FMD even if Longo is promoting it. There is Intermittent Fasting, Water Fasting, caloric restriction. That's it. Regarding longo, he is an idiot. He doesnt know shit about longevity

  22. โ“โ“โ“ThanksI requested for you to do this video THANKSโ—๏ธโ—๏ธโ—๏ธ but in his interviews he says fasting more than 13 hours a day is bad for cardio and gallbladder.โ˜น๏ธโ˜น๏ธโ˜น๏ธ

  23. Thank you. Is there any reason why so many people choose macadamia nuts over brazil nuts?

  24. Some tips!
    I don't think Dr. Valter Longo is biased towards different dieting choices but using the most effective one.

    With that amount of carbs and on 800kcal you will get in ketosis.

    If you're already keto adapted eating low carb diet you might as well go without food and waterfast because you are passed the "hard part" of going in ketosis.

    I might be wrong i might be right ๐Ÿ˜‰

  25. Just water fast for five days…. Greater benefits

  26. Have you experimented with the timing, Maybe 3 days of 1 avocado 1 green shake every 12 hours and on the 4th and 5th you do OMAD 2 avocado and 2 green shakes with in a 1 hour feeding window. Passing up the 2000% HGH is a real shame if your a dude.

  27. Can you substitute the green drink and just eat the greens instead ? I dont really want to juice and also that way I feel like I have eaten ? Please help

  28. Saves lots of money!…works great…

  29. Two avocados a day only gets you to about 500 calories where's the other 300 coming from

  30. In his long interview with Rhonda Patrick, Valter said that real fasting is better but he made the mimicking diet because less people are willing to fast for real. It is hard to get into, but real fasting is worth it. Keto flu is electrolyte depletion, easily prevented with salt and some other electrolytes in your water. I have a hard time going 3 days, but 2 day fasts are easy, I mix 3-4 of them in every year and then one meal a day almost every day. Staying trim and maintaining the same muscle mass without any trouble, and I assume cleaning out my cells on the regular to hopefully make old age suck less.

    The self discipline element of fasting is excellent as well, it also teaches patience since it takes a while for results to build and it's hard. Gardening, fasting, and breathing practice are helping me overcome my monkey mind a little. Fasting during the work day keeps my energy even, it drops in the afternoon if I eat breakfast, even with a low carb high fat/protein satiating meal. Nothing is simpler than a fast, it turns nothing into something. Been into it for 6 years and I'm so grateful to have found it. The internet is fucking up my brain, but helping it in a few areas as well.

  31. Excellent advice thanks!

  32. Thanks for the good info. Wondering about substituting heavy whipping cream for the avocado? Equal fat content of course

  33. What is an Arvoo Kardow?

  34. What can I eat right after my five days?

  35. What do you eat in lunch? I can just drink any time?

  36. I've fasted twice. First time: lose 20 pounds, gain back 30. Second time: lose 17 pounds, gain back 30. Why would this be different?

  37. Great video. What is your position on drinking coffee while in the FMD?

  38. Great advise … Ive done a similar diet … avocados ๐Ÿฅ‘ have a high mineral support, very alkaline…while the other forms of fats don't .

  39. Can we drink tea with cream during mimicking fasting diet [email protected]

  40. Sorry if I am late to the conversation. I am just trying to hack a cheap version of this diet myself and appreciate the information. I am still confused about the desired level of carbohydrates. Longo's book and most of the literature used that 47% number, but the patents seem to suggest that no more than 20 gm of carbohydrates per day.

  41. Awesome Video, Dr. Z! Super informative!

  42. Sounds very unimaginative..

  43. This is a great video and I plan on starting this soon. It may seem like a silly question but water has always been my greatest downfall and I'm assuming I should still be drinking it while on this 5 day diet. What's your recommendation for how much water to drink in a day while on this diet and off of it?

  44. I've done this diet many times both with avocado and green drink , macadamia nuts, bone broth with pure butter and pink himalayan salt. Every single time I'm starving and craving. I have headaches. It works but is difficult. What am I doing wrong?

  45. Thank you doctor. One question. For 800 calorie diet, what are the macros we should look at ? Should we follow the same macros suggested by Dr Valter ? What is your recommendations?

  46. Fasting does not give you brain fog, it does quite the opposite and you get so much more energy than ever before. Hunger regulates itself very quickly and you don't even have to thnk about it! Why on earth complicate something so simple and perfect! After the first few days fasting is easy!

  47. Or you can throw the avocado into your green drink

  48. Hello dr. Nick as a person who is recoveribg from an eating disorder well already weight restored but mentally not due to im always alone at home (house wife) can this help me beat my binge eating mind? I dont like to wat but when i get hungry i eats tons nonstop for like 600 calories in one seating for 2hrs. I only eat 3 times a day 1pm 6:30pm and before bed at 11 pm or 12 am

  49. Green drink? Zero carbs?

  50. What is the green drink? Can you give us a good recipe? A lot of green drinks out there have a lot of apples and other really sugary stuff

  51. The amount of calories, 800, is the same for men and women or you have to do some adjustments according to your age and height, etc.? Thanks

  52. High fat diets don't increase longevity but I agree that carb intake makes fasting easier and therefore less effective. That being said, the really important bit is taking a multivitamin.

  53. I am surprised you are going with morning and evening eating. I would think a better strategy (And I gather Longoโ€™s strategy) would be to have all of the 800 calories in an OMAD type setting. This would give more time for Autophagy (last 4-8 hours before the feeding) while still giving a meal. I will have to go back to Longoโ€™s book, but I thought his feeding was only once per day (?)

  54. This is very useful, I got my avocados and green mix will give it a try. I was wondering if a snack was possible between the two meals, in case of hunger, and if so which one are ok on this fast?

  55. What kind of "Dr." are you? Obviously not an M.D. So what do you hold your doctorate in?

  56. What exactly do you mean by "green drink" and how many ounces?

  57. I like the alternative.

  58. I can't eat avocados (FODMAPs), I can't eat nut butters (oxalate sensitive) and I would probably react to that green drink (I had a look at the ingredients). Can I just have 2 big salads with olive oil instead of green drinks? Would I need to incorporate some carbs too since salads are very low in carbs.

  59. Just added a video to my channel about this topic! Dr. Joseph Antoun from USC talks about the research behind it, check it out

  60. What is the green drink? How do we make that?

  61. Would you recommend this diet to type 1 diabetic

  62. Dr. Longo makes it very clear in his book that the carbs are to come from vegetables. No sugar, no fruit. High quality, complex vegetable carbs. It's not accurate to not mention that distinction.

  63. Hi Dr, how can i lower my uric acid level while in keto diet

  64. Do we consume only avocado and green drink? Or can we have some thing else

  65. How dare you say it's the same as water only fasting and you're going to get the same benefits?. It makes no senses. If it was the same why would you start a water only fast when you have the chance to eat 800 calories and get the "same results"? as the name says it.. that's just a mimicking. Stop misinforming. Maybe you get 50% of the benefits but it will never be the same as water only fasting.

  66. I've been fasting for decades and will continue with the real deal. This is pretty much what I call a fat fast. Yes, great for ketosis. It's a low calorie diet. I will use it in conjunction with fasting. Nothing replaces real NOT PUTTING FOOD IN THE BODY! Think I'll follow my real fast with this one week.

  67. Can this help my type 1 diabetes?

  68. What if you ate vegan

  69. Hi would this diet renew my immune system?

  70. Thanks for sharing! One question: I want to try the FMD for five days once a month, but I don't have $200, so I am going to try to create my own. The FMD by Longo uses olives, tea, and some soups, which I think I can substitute for bone broth. I assume he doesn't use avocados because olives are easier to package and preserve. I guess macadamia nuts could be on my list as well. The green powder drink sounds like a great idea too. I'm thinking, in a day, I can eat one avocado, 4 macadamia nuts, 4 or 5 olives, and 2 each of bone broth and greens powder. Do you think that might be too much food? Any thoughts would be helpful. Thanks.

  71. what can you substitute for a green drink if you don't have that at home?

  72. Does doing this once a month also help and prevent loose skin while losing weight?

  73. Interesting… I'm going to try your version of this fasting diet. Thanks for the video

  74. So thinking along these same lines, drinking bullet proof coffee in the morning will NOT break your fast. Is this correct?

    Yet everyone tells you NOT to drink bullet proof coffee in the morning when doing everyday 16:8, because it will break your fast.


  75. what is a green drink? can I make this or is it a powder I need to purchase?? I have PRANA 'Super Greens' already… would this work as ;my greens drink to have with my avocado?

  76. Don't listen to this guy…

  77. great advice…Have done FMD 7 times , 3 times used his prolon package…better to do it yourself with Avocados for lunch and a cup of veggie soup for dinner.

  78. How long should you fast if you do heavy weight training

  79. How do you make the green drink ?

  80. Longo said in one of his interviews that the reason the complex carbs are in the diet is because it feeds the gut bacteria. He said that without the complex carbs there, the gut bacteria are starving of nutrition and they end up feeding on the mucus lining of the gut. He said normally the gut bacteria stay in the colon but when we eat foods devoid of complex carbs, the fiber doesn't make it to the colon and so the bacteria inch further and further up the large intestine to try to get food. This causes leaky gut.

    So while cutting the carbs might be better for weight loss, it might not be better for overall gut health.

  81. I'm happy to say I got to my goal weight and have stayed here for 7 months now. Thanks to a lot of the information that you've shared. I've learned to communicate with my body. It's amazing how easy it really is once you learn it and then staymattentive. I ended up losing 80 lbs. I'm actually trying not to lose these days. Thank you sooo much for your kindness and willingness to help,the public.

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