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A new fast-paced diet promises to not only make you healthier overall, but also reverse aging. Cycles of fasting-mimicking diets (FMDs) may reduce risk factors for chronic diseases and reverse biological aging in humans, according to a new study from the University of Southern California Leonard Davis School of Gerontology. The five-day diet has been developed by Professor Valter Longo and his team that mimics the effects of water-only fasting but adds essential nutrients to make fasting easier for people. The diet is high in unsaturated fats and low in overall calories, protein and carbohydrates. (Also read: Is the Atlantic Diet, the Cousin of the Mediterranean Diet, That Can Help You Live Longer?)
During a five-day period, participants were allowed to consume plant-based soups, energy bars, energy drinks, chip snacks, and tea, in addition to nutritional supplements. This diet is said to promote stem cell regeneration, reduce side effects of chemotherapy and reduce symptoms of dementia in mice. Benefits of the diet include rejuvenation of the immune system and reduced risk of diabetes.
“The fast-mimicking diet allows you to harness the power of fasting without long-term hunger pangs and nutritional deficiencies. With its low-calorie-intake concept, the fast-mimicking diet is like modified fasting, where you You don’t completely abstain from food compared to the traditional idea of fasting, but you consume nutrient-rich foods in smaller amounts. For five days, you’re required to follow the rules of a fasting-simulating diet. Should eat very little. It works by tricking the body into thinking it’s fasting, but technically it’s not. The body should feel satiated, not full. The fast-acting diet benefits different areas of the body. It’s been found to be helpful in many health benefits, including managing weight, improving brain function, losing weight, inflammation and preventing type 2 diabetes and heart disease, all of which are life-prolonging, says nutritionist and founder DTF Sonia Bakshi. (Also read | What is the Mediterranean diet; Top benefits from weight loss to heart attack prevention)
Bharti Kumar, dietitian, Fortis Hospital, Nagarbhavi, Bangalore lists the pros and cons of Fasting Mimicking Diet (FMD) associated with diet cycles.
Pros
Weight Loss: FMD facilitates weight loss by inducing calorie restriction, promoting fat burning, and preserving lean muscle mass. Studies have shown that there is a significant reduction in body weight, body fat percentage, and visceral fat after completing an FMD cycle.
Better metabolic health: FMD has been associated with improvements in various metabolic markers, including insulin sensitivity, blood sugar levels, cholesterol levels, and blood pressure. These improvements may reduce the risk of obesity, type 2 diabetes, and heart disease.
Cellular Rejuvenation: FMD triggers cellular repair processes such as autophagy and apoptosis, leading to removal of damaged cells and regeneration of healthy cells. This cellular rejuvenation can slow the aging process and reduce the risk of age-related diseases.
Enhanced cognitive function: Research shows that FMD may improve cognitive function and brain health by reducing inflammation, promoting neuroplasticity, and increasing the production of brain-derived neurotrophic factor (BDNF). These effects may improve learning, memory, and overall brain function.
Longevity: While more research is needed, FMD has been proposed to increase lifespan and promote longevity by promoting cellular repair, reducing inflammation, and improving metabolic health. Studies on rats have shown that with FMD cycles there is increased lifespan and improved physical and cognitive functions.
Sonia Bakshi says diet can reduce cancer risk and support a healthy brain.
Reduces cancer markers: Scientists have discovered that there is a decline in insulin-like growth factor, which refers to the biomarker for cancer development. There is also an increase in the activity of stem cell production indicating regeneration of healthy cells.
Supports healthy brain: Research states that FMD may help improve motor coordination and memory and may help accelerate the growth of nerve tissues.
Helps with type 2 diabetes and heart disease: Both can be prevented with the right health choices, and one of them is a fast-tracking diet. FMD can improve blood sugar levels, lower blood pressure, triglycerides, and total cholesterol. However, further studies still need to be done.
Shortcoming
Bharti Kumar shares the list of risks of such diets:
Potential risks for certain populations: FMD may not be suitable for pregnant women due to increased nutritional requirements during pregnancy, and it may pose a risk to individuals with certain medical conditions such as diabetes, eating disorders, gastrointestinal disorders, heart disease, kidney disease, or cancer. Can do. Consultation with a health care professional is recommended before starting an FMD, especially for people with underlying health concerns.
Limited Long Term Data: While early studies show promising short-term effects of FMD, there is limited data on its long-term safety, efficacy, and sustainability. More research is needed to assess the long-term effects of FMD on health outcomes, disease risk, and aging processes.
Individual Variability: Responses to FMD can vary widely among individuals due to factors such as age, gender, genetics, metabolic health, and lifestyle habits. This variability makes it challenging to predict effectiveness and formulate recommendations, highlighting the need for an individualized approach.
Potential disruption of social mobility: Adhering to FMD may disrupt social interactions centered on food, leading to feelings of isolation or exclusion from shared meals and cultural traditions. This disruption can have a negative impact on social well-being and mental health, especially in social settings where food plays a central role.
Danger of overeating after fasting: After completing the FMD, some individuals may be tempted to overeat or consume high-calorie foods, thereby negating the benefits of the fasting period and potentially leading to weight gain or metabolic disturbances. It is essential to practice mindful eating and make healthy food choices to maintain the benefits gained during FMD.
Overall, while FMD offers many potential health benefits, including weight loss, improved metabolic health, cellular rejuvenation, improved cognitive function, and possibly longevity, it should be taken with caution and guidance from health care professionals, especially for certain populations. It is important to take. necessary.
Bakshi also explains the temporary side effects of FMD that people need to pay attention to:
1. Headache
2. Fatigue
3. Hunger
4. Dizziness
5. Laziness
6. Nausea
7. Sugar cravings
8. Swelling
9. Cramps
10. Constipation
11. Diarrhea
12. Being unable to do difficult tasks
13. Being unable to do heavy types of workouts
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