Fasting mimicking diet: Dietician says it can help lose some weight, reduce blood sugar, cholesterol and inflammation

Fasting mimicking diet usually should last from 3 to 5 days (Picture Credit: Pexels)

In this day and age of social media, there are many diets that come with the promise of weight loss and many health benefits. From keto to intermittent fasting, there are plenty of options to choose from. A new diet that is trending and has captured the interest of many is fasting mimicking diet (FMD). It is considered as a better and more doable option in comparison to intermittent fasting (IF).

To understand more about it, its benefits, who can do it, who should refrain from it and more, Moneycontrol's team reached out to Dt Komal Malik, Head Dietician, Asian Hospital, Faridabad. "Fasting mimicking diet is when a person eats very little for a few days to an extent that it gives body some supply of energy. This way you can trick your body into thinking it is fasting. So, one can reap all health benefits of fasting without really stopping to consume food. Usually, this type of diet lasts for 3 to 5 days," she explained. The diet that a person consumes during these days is typically high in unsaturated fats and low in overall calories, protein, and carbohydrates.

Fasting mimicking diet Vs intermittent fasting

Intermittent fasting involves eating during a particular time frame, usually it is an 8-hour window, and fasting for the rest of the time. Whereas, fasting mimicking diet involves restricting one's menu to particular food items and strictly fixing the quantity of food intake to very tiny portions, the dietician told Moneycontrol.

Dietician lists health benefits of fasting mimicking diet

- It helps one lose weight safely

- It also helps lower blood sugar and cholesterol

- Following this diet helps reduce inflammation

- It allows for faster cellular repair

- It helps one feel lighter and more energetic

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Who can try fasting mimicking diet?

Dt Malik shared this diet could help adults who want a short-term health reset, who want to lose some weight or reduce belly fat, who wants to improve metabolism or heart health. However, in you have any medical condition, then it's best to take doctor’s approval.

Dt Malik shares these people should avoid trying FMD 

- Pregnant or breastfeeding women should avoid trying FMD, as they need complete nutrition

- People with diabetes and who're on medication for the same should also avoid it

- Those with eating disorders should also refrain from trying FMD

- Underweight or very weak people should not limit their food intake

- Kids and teenagers are in their growing stage and therefore they should not try this diet

- Anyone suffering from a serious illness should not get on this diet without doctor’s guidance

"Since it is a low-calorie, it can make you feel dizzy or weak. So, factor in all your health parameters, understand your goal more clearly and consult your doctor before making a decision," she said.

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Dr Malik shares tips for doing FMD safely

- Plan for a 3 to 5 day period when you can rest for a bit.

- Drink lots of water, herbal tea, or broths.

- Eat small amounts of vegetables, nuts, and soups.

- Avoid heavy exercise. Light walking is fine.

- Listen to your body. If you feel dizzy or very weak, then stop being on the diet and rest.

- Don’t do this diet too often. Once a month is usually enough.

FAQs on fasting mimicking diet:

1. What is the fasting mimicking diet?

A plant-based, low-calorie, low-protein, low-carb diet designed to mimic the effects of fasting while still allowing limited food intake.

2. How long does an FMD cycle last?

Typically 5 days, followed by a normal diet for the rest of the month.

3. What are the benefits of FMD?

May support weight loss, improved metabolism, cell regeneration, and reduced inflammation.

4. Can anyone follow the fasting mimicking diet?

Not recommended for pregnant women, people with chronic illnesses, or those on certain medications—consult a doctor first.

5. What foods are allowed?

Mostly vegetables, soups, nuts, olives, small amounts of healthy fats, and herbal teas—kept within strict calorie limits.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.