 "Planetary health diet. Image used for representational purposes")
What’s the fastest way to lose weight? There are no correct answers. From intermittent fasting to paleo diets, research talks about the good and bad of all such options. However, there is one thing in common: It requires you to give up on food and make big lifestyle changes. But what if we tell you there is a workaround? You could reap the benefits of fasting without actually going hungry… It’s called “fake fasting”.
It’s an approach that tricks your body into thinking it’s fasting, while still allowing you to eat small nutrient-dense meals.
What is a ‘fake fasting diet’?
Fake fasting, also known as water-only fasting or a fasting mimicking diet (FMD), is designed to mimic the effects of water fasting. It typically lasts five days and involves consuming very few calories, depending on your daily intake and body size.
Developed by USC Leonard Davis School Professor Valter Longo, a longevity researcher, fake fasting is designed to support cellular repair and regeneration, reduce inflammation, and lower insulin. It also triggers autophagy (a cell-cleansing mode), promoting fat loss while preserving lean muscle, say reports.
Longo, in a statement, asserted, “This is the first study to show that a food-based intervention that does not require chronic dietary or other lifestyle changes can make people biologically younger, based on both changes in risk factors for ageing and disease and on a validated method developed by the Levine group to assess biological age.”
What the study reveals
During the research process, participants in the USC study underwent three to four monthly cycles of the fasting mimicking diet, followed by a five-day return to a normal cycle.
Participants filled their plates with plant-based soups, energy bars, chips, and tea. While restricted to the fasting mimicking diet, they were also provided a supplement with high levels of minerals, vitamins, and fatty acids.
The study found that a fasting-mimicking diet reduced diabetes risk factors, liver fat, and decreased the risk of age-related illnesses.
“This study shows for the first time evidence for biological age reduction from two different clinical trials, accompanied by evidence of rejuvenation of metabolic and immune function,” added senior study author Professor Valter Longo.
What do you eat on a ‘fake fasting diet’?
The diet is low in carbs and protein, but high in healthy fats. A typical day might include eating nut bars, broth-based soups, olives or kale chips, herbal teas, and a small portion of vegetables or low-glycemic fruits like cherries, pears, apples, and strawberries, among others.
It’s done using a packaged meal kit, such as ProLon, which includes pre-portioned foods created by Longo. The plan consists of gluten-free and plant-based food.
Who can benefit from this diet?
It is beneficial for individuals seeking to lose weight, reduce belly fat, improve metabolic health, support healthy ageing, reduce inflammation, and reset unhealthy eating habits.
Some early studies even suggest that it may help lower blood pressure, cholesterol and markers for type 2 diabetes.
It’s also easier than full fasting, as you still get to eat. Backed by research, it supports longevity and cellular health.
The fake fasting diet can be repeated monthly for long-term benefits. Without any extensive lifestyle changes, it can reduce disease risk and improve overall health.
Experts pointed out that while the fasting mimicking diet (FMD) may be beneficial for some, it is not suitable for everyone.
What is the downside?
One might feel low energy during the five days. It is not recommended for pregnant, breastfeeding or underweight individuals.
In cases of a chronic health condition, it is advisable to seek medical guidance.
With inputs from agencies