Samantha Prabhu has been on a health kick lately, learning and spreading awareness about all things gut health and biohacking. During a recent conversation with Dr Mitrabasu Chhillar, MBBS, M.D.(Medicine), and holistic wellness and chronic disease reversal expert, the actor explored the benefits of various kinds of fasting and their impact on health.
When Samatha asked what a fast mimicking diet is, Dr Chhillar replied: “You don’t go hungry, but you give your body a signal that you are fasting.”
Detailing how to do it, he said, “Suppose I restrict protein altogether for a week or so, and carbohydrates too. Take good fats like ghee, coconut oil, nuts, non-starchy vegetables, and masalas – those are full of antioxidants, and have them whenever you want to, for as long as you want. Now your body is deprived of carbs and protein,” adding that it keeps your cells younger and toxin-free. “But remember, weight reduction is not an objective of these diets,” he warned.
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What exactly is an FMD?
The fast mimicking diet (FMD) entails having low-calorie, plant-based meals over a defined period (typically five days), thus promoting metabolic and cellular changes similar to prolonged fasting — but not the same as complete fasting. You get to eat food, but also enjoy the benefits of fasting and a structured calorie intake.
Dt. Vaishali Verma, consultant- nutrition and dietetics, Manipal Hospital Dwarka, New Delhi, further simplified it for us, sharing that this dietary strategy aims to mimic the advantages of fasting without entirely limiting food consumption. “It focuses on limiting calorie intake for a brief period to activate the body’s fasting processes while still supplying necessary nutrients. The goals of this five-day diet are to support weight loss, enhance metabolic health, and foster cellular regeneration,” she explained.
If not followed correctly, there is a chance of nutrient inadequacies because of its low protein and calorie content. (Source: Freepik)
Kanikka Malhotra, a consultant dietician and certified diabetes educator, further mentioned that this diet was created as part of Dr Valter Longo’s dietary program, which requires participants to eat meals deficient in calories, proteins, and sugars while abundant in healthy fats for five days. “The diet configuration aims to activate fasting-like advantages, including weight reduction and metabolic health enhancement, alongside inflammation decrease and cellular renewal without total food deprivation,” she said.
Health benefits to note
Typically plant-based, the meals are made with low-protein items, low-carbohydrate options, and healthy fats (like avocado and olive oil). “Similar to what happens during fasting, the diet’s mechanism of action involves reducing protein and glucose levels, which sets off the body’s internal processes of autophagy (cellular cleansing and repair) and metabolic reset,” elaborated Verma.
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Weight loss: While maintaining muscular mass, the FMD is intended to reduce fat. It promotes the body to use fat as fuel, which helps people lose weight, particularly those who are classified as overweight or obese.
FMD supports the body’s healing and cell regeneration by encouraging autophagy. Old or damaged cells are removed by this process. Not to mention, occasional fasting may increase longevity by lowering the risk of ageing-related illnesses, enhancing cardiovascular health, and promoting brain function.
“When it comes to blood sugar management, studies indicate that the FMD may decrease inflammation and increase insulin sensitivity, which both enhance metabolic health and may lessen the risk of long-term conditions, such as type 2 diabetes,” she shared.
Is it safe for all?
Verma cautioned that FMD is not appropriate for everyone, despite its possible advantages. “People with underlying health concerns, such as eating disorders, pregnancy, breastfeeding, or chronic illnesses, should avoid it unless under the supervision of a healthcare professional,” she said, adding that if not followed correctly, there is a chance of nutrient inadequacies because of its low protein and calorie content.
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The body may experience fatigue, hunger, and irritation during the initial days as it adapts to the lower calorie intake. Although the FMD may cause short-term weight loss, it’s crucial to remember that weight loss may return when the diet is over if healthy habits aren’t maintained. “Also, because the body is in a low-energy phase during the diet, vigorous physical exertion should be avoided,” said Verma.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.