Tue, Aug-04-20, 09:45
Plan: VLC paleo
Location: Eastern ON, Canada
I borrowed Longo's book from the library a few years ago, mostly to read his views and related research on ageing and inflammation.
Here are my takeaway notes from the book, "The Longevity Diet: Discover the New Science Behind Stem Cell Activation and Regeneration to Slow Aging, Fight Disease, and Optimize Weight" .. by Dr. Valter Longo
1. The FMD™ (fast mimicking diet) is a short-term protocol lasting 5 days. It's meant to be done intermittently .. 2 - 3 times a year up to once a month (Longo's own practice, IIRC)
2. the protocol is vegan/plant-based .. and he's strongly anti sat-fat from animals. So no eggs, dairy or meats. Mostly veggies and nuts.
3. it's very low in protein .. max. 25g on Day 1 and almost nil on Days 2 to 5
Day 1 - 25g plant-based protein from legumes, nuts ........ Days 2 to 5 - low to no proteinAlso suggests 3 meals a day, or two and a snack .. within a 12-hour window (TRE : time restricted eating)
Day 1- 1,100 Calories
500 cal complex carbs (veggies, pulses)
500 cal healthy fats (nuts, olive oil)
100 cal protein (25g) from plants
1 multi, 1 Omega 3, unsweetened tea (especially herbals and green), unlimited water.
Days 2 to 5 - 800 calories
400 cal. complex carbs
400 cal healthy fats
1 multi, 1 omega 3, tea, water
Day 6 - Transition with mostly complex carbs .. may have small amount of non-gluten grain/cereal such as quinoa or rice, potato, pulses, fish
Activity during FMD™ is limited to brisk walking every day, taking the stairs instead of elevator etc .. but no strenuous weight-lifting or marathon runs
His every-day "lifestyle" diet, ie The Longevity Diet, is mostly plant-based, but no added sugar, no wheat, corn or gluten. If you are below the age of 65, keep protein intake low (0.31 to 0.36 grams per pound of body weight). That comes to 40 to 47 grams of protein per day for a person weighing 130 pounds, and 60 to 70 grams of protein per day for someone weighing 200 to 220 pounds. Over age 65, you should slightly increase protein intake by increasing consumption of fish, eggs, white meat, and dairy products derived from goats and sheep to preserve muscle mass. Consume beans, chickpeas, green peas, and other legumes as your main source of protein.
Apparently the FMD™ protocol is available as a pre-packaged "diet in a box" .. for a huge fee, although supposedly all proceeds go to a research charity (overseen by Longo himself).
Here's a review of the packaged ProLon diet .. https://www.statnews.com/2017/06/13...n-fasting-diet/
. She gives some detail of what's included in the box, including photos