## What is FMD? FMD is a low-calorie diet with limited consumption of carbohydrates and proteins. It should be followed for five days each month for maximum effect but can be repeated less frequently–for example, once every three or six months. A diet low in carbohydrates and calories but with a high concentration of vegetable fats ensures that the body produces energy from non-carbohydrate sources, as glycogen stores are quickly depleted. At this point, the body's cleansing, cellular repair, and rejuvenation processes are activated. > Biologist and gerontologist Walter Longo developed FMD at the University of Southern California. His research has shown that the diet allows you to achieve much better results than extreme fasting or a permanent reduction in caloric intake. ## Basic principles 1. Energy deficit. On average, caloric intake is reduced to ===30-50 % of normal levels. 2. Proteins and carbohydrates are restricted. The diet emphasizes healthy fats to activate repair mechanisms and autophagy (the natural process of utilizing damaged cells). 3. Abundance of fiber and micronutrients. The diet includes foods rich in fiber, vitamins, and minerals to support the body and prevent deficiency of vital substances. ## Sample menu On the first day of the FMD diet, your caloric intake should be 54 % of the recommended caloric intake. For example, if the average adult woman needs 2,000 calories daily, she can eat no more than 1,080 calories at the beginning of the diet. The percentage of nutrients in the diet on that day should be proteins - 10 %, fats - 56 %, and carbohydrates - 34 %. On other days, the daily caloric content is reduced to 34 % of the recommended norm. The percentage of nutrients also changes: proteins are 9 %, fats are 44 %, and carbohydrates are 47 %. The approximate menu looks like this: - Breakfast: herbal tea, a handful of nuts - Lunch: salad of leafy greens with avocado and olive oil - Snack: olives or nuts - Dinner: vegetable soup with minimal protein (for example, with tofu) To help cleanse your body, a diet rich in plant-based foods, minimally processed fats, and sources of fiber is important. ## What are the results? - Life extension. Animal studies show that FMD promotes longevity by reducing [inflammation](https://ul.orna.me/KOge/librarydisease?id=78) and improving mitochondrial function. - Metabolic acceleration. The diet helps reduce blood sugar levels, increase insulin sensitivity, and reduce the risk of metabolic syndrome. - Maintaining a healthy weight. Periodic calorie restriction helps you lose weight and prevent weight gain in the long run. - Improved health. A diet that mimics fasting reduces inflammation and blood [cholesterol](https://ul.orna.me/KOge/librarybiomarker?id=57) levels, strengthens the cardiovascular system, and even reduces the risk of certain cancers. ## Who should not do FMD? Despite its favorable effects on health, this diet is not recommended for: - Pregnant and lactating women - Patients with type 1 [diabetes](https://ul.orna.me/KOge/librarydisease?id=43) - People with chronic gastrointestinal diseases or kidney problems - Patients with [hyperthyroidism](https://ul.orna.me/KOge/librarydisease?id=13) - Hypotensive people, as well as those suffering from drug-resistant [hypertension](https://ul.orna.me/KOge/librarydisease?id=173) - Elderly people (over 70 years of age) > A doctor should be consulted before starting the FMD diet.