Only 5 Days a Month: Biohacker Diet That Helps You Lose Weight at a Glance

Mandatory condition: consultation with a doctor before starting. FMD is a serious intervention in metabolism that isn't suitable for everyone.

Imagine: restricting yourself to food only 5 days a month, and eating normally the rest of the time — while losing weight, rejuvenating at the cellular level, and reducing cancer risk by four times. Sounds like another marketing trick? But behind this are years of serious scientific research and the name of Professor Walter Longo — one of the world's leading gerontologists. His FMD diet has already captured Hollywood and become a favorite among biohackers. We examine whether it's really possible to fool the body and get all the benefits of fasting without suffering.

Main points from the article:

• FMD (Fast Mimicking Diet) is a diet that mimics fasting, to be followed only 5 days per month;
• Caloric intake on the first day is about 1,100 kcal, and for the remaining 4 days — only 800 kcal, with 90% of the diet being plant-based foods;
• Triggers autophagy — a cellular self-cleaning process that slows aging and reduces the risk of chronic diseases;
• Studies show weight loss and belly fat reduction while maintaining muscle mass, improved markers of diabetes and cardiovascular disease;
• Normalizes IGF-1 (insulin-like growth factor) levels, reducing cancer risk by four times.

The Genius Deception: How to 'Feed' the Body with Fasting

Professor Walter Longo, director of the Institute on Aging at the University of Southern California, spent years studying one paradox: why centenarians from 'blue zones' regularly practice fasting but still maintain excellent health until 100+ years?

The answer was found in the process of autophagy — cellular 'self-eating', where the body begins to consume old, damaged cells and replace them with new ones. This process is triggered by fasting, but the problem is that few people are willing to give up food for several consecutive days.

Longo found a brilliant solution — create a diet that deceives the body. FMD (Fast Mimicking Diet) mimics fasting so convincingly that the body initiates all the same regeneration processes, but people continue to eat.

Science, Not Marketing: What the Studies Say

Differing from most trendy diets, FMD has undergone serious clinical trials. In 2017, a study published in Science Translational Medicine with 100 participants showed impressive results:

• Weight loss and especially abdominal fat reduction while maintaining muscle mass;
• Improved markers related to diabetes and cardiovascular diseases;
• Reduced blood pressure and 'bad' cholesterol;
• Decreased markers of systemic inflammation.

The most impressive effect is normalization of insulin-like growth factor-1 (IGF-1) levels. High levels of this hormone are linked to accelerated aging and increased cancer risk. According to studies, lowering IFR-1 reduces cancer risk by four times.

How the 'Biohacker Diet' Works

The essence of FMD is simple: once a month for 5 consecutive days, you drastically reduce caloric intake to 34-54% of your normal diet. However, it's important not just about quantity but also quality:

Day 1: approximately 1,100 kcal (10% protein, 56% fat, 34% carbohydrates) Days 2-5: approximately 800 kcal (9% protein, 44% fat, 47% carbohydrates)

90% of the diet should consist of plant-based foods: vegetables, nuts, olive oil, herbal teas. Animal products are fully excluded except for a small amount of fish.

This combination of low calories and specific macronutrient composition 'triggers' a fasting mode in the body, allowing you to avoid serious stress and muscle loss.

The Star Hour of Autophagy

The main 'trick' of FMD is triggering autophagy, for which Japanese scientist Yoshinori Ohsumi won the Nobel Prize in 2016. It's an intracellular process where cells break down their damaged components and build new ones from them.

Imagine your cells turning into tiny factories for waste processing. They rid themselves of 'broken' parts — damaged proteins, organelles, accumulated toxins — and build new, healthy structures from this material.

Result: cellular-level rejuvenation, strengthened immunity, protection against neurodegenerative diseases and cancer. Essentially, FMD is a reset of the body without extreme fasting.

What to Eat on FMD: Sample Menu

Breakfast: green tea, sugar-free nut bar or 30g almonds Lunch: broccoli, carrot, and onion vegetable soup with olive oil (about 300ml) Snack: handful of olives or 20g nuts Dinner: vegetable stew with eggplant, zucchini, tomatoes and herbs

Allowed: all non-starchy vegetables, nuts, olive oil, avocado, herbal teas, black coffee, lemon. Even a small amount of dark chocolate (85%+ cocoa) is okay.

Prohibited: meat, poultry, dairy products, eggs, grains, legumes, starchy vegetables, fruits, alcohol, sugar.

Bloggers' Experience: Does It Work in Practice?

Russian fitness bikini champion Ekaterina Usmanova recently tried FMD on herself. Result: 2.4 kg lost in 5 days, mostly fat and water retention. 'Incredible lightness in the body, flat stomach minus swelling,' she shared.

Many note that by day 3-4, fasting sensation disappears and energy actually increases. This is explained by the body switching to fat burning and ketone production — an alternative 'fuel' for the brain.

Who Shouldn't Try It: Important Contraindications

FMD is not a harmless detox but a serious intervention in metabolism. Contraindications:

• Pregnancy and breastfeeding;
• Age over 70 years;
• Low body weight (BMI less than 18.5);
• Type 1 diabetes and insulin use;
• Severe chronic diseases;
• Medication affecting blood sugar levels;
• Active workouts or intense physical activity.

Important: FMD is recommended for healthy people as a preventive measure, NOT for those with excess weight aiming to lose it. The main goal is health improvement and slowing aging.

Pitfalls and Side Effects

Even in healthy people, FMD may cause:

• Fatigue and decreased performance;
• Headaches in the first 2-3 days;
• Irritability and difficulty concentrating;
• Insomnia;
• Dizziness during sudden movements.

These symptoms usually pass by day 4-5, when the body adapts to the new regime. But it's better to be cautious with driving or handling important tasks during these days.

Proper Exit Is Key to Success

Day 6 is critical. Don't rush back into your normal diet — this can negate all efforts and even harm you. Proper exit: continue eating plant-based foods, add a boiled egg or fish if desired. Returning to regular eating is only after dinner.

Professor Longo recommends conducting FMD cycles 1-2 times per year for healthy people under 65, and once a month for those with risk factors for chronic illnesses.

Doctor Longo's Commercial Secret

Longo created a commercial set ProLon — ready-made products for all 5 days of FMD. Cost in the US is about $250 per cycle. The set includes soups, bars, teas and supplements in precisely calculated proportions.

However, many experts believe an effective menu can be made from regular foods as long as caloric intake and macronutrient ratios are followed.

Verdict: Revolution or Another Trend?

FMD is one of the few diets with solid scientific backing. Studies do indeed show impressive results: from weight loss to potential lifespan extension.

But it's important to understand: this is not a magic pill for weight loss, but a biohacking tool to improve health. 5 days of FMD cannot compensate for 25 days of unhealthy eating and a sedentary lifestyle.

Mandatory condition: consultation with a doctor before starting. FMD is a serious intervention in metabolism that isn't suitable for everyone.

If approached consciously and under medical supervision, FMD can become a powerful tool for health and longevity. Perhaps these 5 days per month will change the quality of your entire life.