Several of you have asked about the ProLon FMD diet I tried, and specifically how I felt during and after. FMD stands for Fasting Mimicking Diet, so it’s not truly a fast. It’s a five-day program created by Dr. Valter Longo, director of the Longevity Institute at USC and author of several books on the topic. After years of scientific research on the benefits of fasting, he found that certain nutrients in exact quantities trick the body into a fasting state. Longo developed a packaged five-day plan with these ingredients so people could reap many of the benefits of fasting without hunger or all of the negative side effects. The FMD gives the body the stem cell-based rejuvenation of a five day fast while getting to eat real food.
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The main goal of the FMD is cellular renewal by triggering “stem cell-based regeneration and autophagy (the clean up of aging & damaged cells)” which promotes stem cell-based renewal. While weight loss is also likely when fasting/consuming limited calories, the ingredients in the FMD target visceral fat surrounding the organs, and protects lean body mass when used in multiple consecutive cycles*. Many report slimming in the abdomen area because of this. To learn more about FMD, the website explains the program and scientific support thoroughly, much better than I can here.
So, how did I feel during the FMD 5-Day Fast?
Because I was ready and very motivated after committing to the five days in January, day one wasn’t too difficult. Following the protocol was a novelty so I expected, but never got overwhelmed, with hunger. Caffeine isn’t allowed and I missed my morning almond milk latte which perhaps contributed to the mild headache throughout the day. Day one primes the body to transition to a fasting state.Along with two packaged soups, I ate the provided L-Bars, Kale Crackers, and olives (approximately 1100 calories). Everything was pretty tasty.
On day two, I still felt a bit of excitement around the program and the headache subsided. I felt pretty normal with a few minor hunger pangs that were satiated with the supplied food. Components – soup, L-Bars, etc. – were very similar to day one, and an “L-drink” providing energy and nutritional support, was introduced to the program. I sipped it along with massive amounts of herbal tea throughout the day. The body switches to fat burning mode and autophagy begins. From here on in, the caloric intake is reduced to 750.
Day three was challenging and also the day with the least amount of food. No olives today and they were sorely missed. I love the L-Bar’s but could only have one. I was hungry and drank endless amounts of water, herbal tea and the L-Drink to fool my stomach into thinking it was full. The Kale Crackers were savored with every minuscule bite to maximize the pleasure of crunch. Today the body goes into cellular recycling and ketosis.
By day four, I was very hungry. Looking at the menu ahead with soups and olives, I planned carefully when I would eat them. I could have easily devoured everything by noon, but stretched it out strategically. I was never quite satisfied this entire day. I was cold and had very low energy for the first time in the program. Knowing there was only one more day ahead kept me determined, but it was an overall tough day. I went to bed hoping desperately I’d feel better in the morning. Cellular renewal and rejuvenation continue, supporting metabolic health and healthy aging.
I woke up thrilled it was nearing the end and proud I’d made it to day five, without any glitches. All the aches from the previous day vanished and I felt great. By far, it was the easiest day with hunger pangs gone. I wasn’t even tempted by the food and smells of the market when I shopped to re-stock the kitchen.
Day six is the transition day and it’s recommended to eat light starting with liquids or soups. I decided to make Kitchari using the recipe from Pamela Salzman’s book Kitchen Matters. Pamela, who I follow on Instagram/blog, does the FMD several times a year and suggests kitchari as an easy to digest meal when re-introducing food to the diet. Frankly, I wasn’t hungry, but ate a little before heading out for the day. I felt great with energy, a small appetite and a clear mind. I skipped coffee and didn’t miss it at all. Cellular renewal and rejuvenation continue into day 6 and beyond, and a majority of people find the benefits of FMD last several months after return to a health meal plan.
A week later, I’m feeling great and have returned to normal eating. I’m working on following a healthy diet, predominantly pescatarian/vegan, one of which is recommended by Dr. Longo in his books.
I’m planning on repeating FMD again within the next couple of months and then use it once or twice a year to support my metabolic health.
Things I’d suggest if you do the FMD:
- Ween off caffeine several days before the start
- Clear your social calendar for 5-6 days
- Keep a light workload and count on down time
- Have something ready to eat for transition day 6
- No strenuous exercise
Click HERE to read my other posts on ProLon including details on my 6th Round and a Q&A where I answer your most often asked questions.
*Benefits seen with multiple consecutive cycles of ProLon.
ProLon is not intended to diagnose, treat, cure, or prevent any disease and these statements have not been evaluated by the FDA.
The information and opinions expressed are my own. I am not a healthcare professional and you should always consult your physician, doctor, or healthcare provider before beginning any weight loss, nutrition or exercise program.
Thank you for the feedback. I look forward to my own ProLon FMD next week!!
Then health benefits seem great and I’m definitely going to do it when I can set aside the time. Did you lose any weight – superficial but curious….
Yes, but I’m not exactly sure how much. I don’t regularly weigh myself although I have a rough idea where I was when I started. If my guess is correct, I’d say I lost 5-6 lbs. Granted that was on day six after calorie restriction for 5 days. I think the true number will reveal itself after a couple of weeks. I don’t count water weight loss as real since it fluctuates so greatly. I’m more interested in the longterm visceral fat loss.
Hello Karima, thank you for sharing your experience!
I am curious, did you return to caffeine or will you be remaining caffeine free?
I started back with coffee about 5 days after I finished the FMD. I feel fine with or without it and am considering eliminating it completely. I don’t crave the caffeine as much as the warm almond latte flavor. It’s a very comforting habit I’ve got myself into.
Thanks for the article. Not sure why you felt caffeine wasn’t allowed, they permit modest amounts of black coffee. This according to the Prolon rep who did my pre-fast coaching call.
It’s interesting because the brochure in the FMD box and the ProLon reps contradict slightly. The brochure included in the ProLon FMD packaging says: “During the 5-day meal program we recommend that you completely avoid the following as these could cause serious side effects…Caffeinated beverages are discouraged; however, 1 cup of coffee or tea without sweeteners or additives may be consumed daily, if necessary.” Based on that, I felt coffee should be avoided.
I also have spoken with the ProLon coaching reps during my additional fasts and was told I could consume one cup of coffee. Since then, in the additional fasts I’ve had one cup of coffee with no adverse effects. In fact, I felt much better!
I plan to do a follow-up post on the FMD soon.
Thanks for your comment!
This was rally helpful – thanks for sharing.