Slimming with Style: the FMD Diet

October 28, 2025

3 min read

A diet that mimics starvation will be an absolute hit in 2024. This diet system is based on scientific research, which proves that restricting food intake not only helps us lose weight but also activates the body's repair mechanisms, which allows us to slow down aging. However, starving yourself for long periods is difficult and unsafe. The fasting-mimicking diet (FMD) achieves a similar effect without completely giving up food.

Key takeaways

A diet that mimics starvation will be an absolute hit in 2024.
What is FMD?
Basic principles

Who this is for

People exploring Weight loss through diet, weight loss.

Why it matters

This piece helps you get oriented quickly, then move into a collection or series if you want to keep going.

Article author

Dr. Marina

nutritionist

What is FMD?

FMD is a low-calorie diet with limited consumption of carbohydrates and proteins. It should be followed for five days each month for maximum effect but can be repeated less frequently–for example, once every three or six months. A diet low in carbohydrates and calories but with a high concentration of vegetable fats ensures that the body produces energy from non-carbohydrate sources, as glycogen stores are quickly depleted. At this point, the body's cleansing, cellular repair, and rejuvenation processes are activated.

Biologist and gerontologist Walter Longo developed FMD at the University of Southern California. His research has shown that the diet allows you to achieve much better results than extreme fasting or a permanent reduction in caloric intake.

Basic principles

Energy deficit. On average, caloric intake is reduced to 30-50 % of normal levels.
Proteins and carbohydrates are restricted. The diet emphasizes healthy fats to activate repair mechanisms and autophagy (the natural process of utilizing damaged cells).
Abundance of fiber and micronutrients. The diet includes foods rich in fiber, vitamins, and minerals to support the body and prevent deficiency of vital substances.

On the first day of the FMD diet, your caloric intake should be 54 % of the recommended caloric intake. For example, if the average adult woman needs 2,000 calories daily, she can eat no more than 1,080 calories at the beginning of the diet. The percentage of nutrients in the diet on that day should be proteins - 10 %, fats - 56 %, and carbohydrates - 34 %. On other days, the daily caloric content is reduced to 34 % of the recommended norm. The percentage of nutrients also changes: proteins are 9 %, fats are 44 %, and carbohydrates are 47 %.

The approximate menu looks like this:

Breakfast: herbal tea, a handful of nuts
Lunch: salad of leafy greens with avocado and olive oil
Snack: olives or nuts
Dinner: vegetable soup with minimal protein (for example, with tofu)

To help cleanse your body, a diet rich in plant-based foods, minimally processed fats, and sources of fiber is important.

What are the results?

Life extension. Animal studies show that FMD promotes longevity by reducing inflammation and improving mitochondrial function.
Metabolic acceleration. The diet helps reduce blood sugar levels, increase insulin sensitivity, and reduce the risk of metabolic syndrome.
Maintaining a healthy weight. Periodic calorie restriction helps you lose weight and prevent weight gain in the long run.
Improved health. A diet that mimics fasting reduces inflammation and blood cholesterol levels, strengthens the cardiovascular system, and even reduces the risk of certain cancers.

Who should not do FMD?

Despite its favorable effects on health, this diet is not recommended for:

Pregnant and lactating women
Patients with type 1 diabetes
People with chronic gastrointestinal diseases or kidney problems
Patients with hyperthyroidism
Hypotensive people, as well as those suffering from drug-resistant hypertension
Elderly people (over 70 years of age)

A doctor should be consulted before starting the FMD diet.

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