We have two different length LFD meal plans – a three-day and a five-day. There is then one self-administered refeeding day after you finish your meal plan.
The five-day FMD™ was developed by Dr. Valter Longo and his team at the Longevity Institute after decades of ground-breaking research on longevity. Fasting-mimicking diets such as the LFD contain macro-nutrients in precise quantities & combinations, with a low carbohydrate and a very low protein and sugar content, that aids adherence to the fast, whilst keeping you in the desired fasted 'catabolic', rest and repair state.
The five-day FMD™ was developed to promote healthy longevity through:
While the benefits above are the outcomes of a five-day fasting-mimicking diet on which the three-day LFD is based on, shorter fasts have also been shown to have similar benefits:
For more information on the day-by-day changes that occur during the three and five day LFD, click here.
This really depends on different factors such as your age, health status, and lifestyle, and may need to be discussed with your healthcare practitioner. You can find our general recommendations here.
Please see our recommendations below on how frequently you should participate in the LFD:
It is recommended that you do not participate in the five-day Longevity Fasting Diet or any other extended fast (longer than 3 days in duration) within a month of completing your last five-day Longevity Fasting Diet to avoid nutrient deficiencies.
It is recommended that you only do light exercise while doing the LFD. This includes walking, stretching, and yoga. Avoid high-intensity exercise.
The menu is based on organic, seasonal produce so is subject to change depending on what ingredients are available. You will have a variety of warm vegetable dishes, soups, snacks such as olives, breakfast muffins, breakfast bars, and sugar-free chocolate mousse pots or fudge.
Additionally, the LFD is paleo, gluten, dairy & sugar-free.
No, sorry! If you are really struggling then you can add a small amount of fat e.g. olive oil (so the carb and protein quantities are not impacted). Bear in mind that the LFD has been created within certain macro and micronutrient parameters and by adding just 1 tsp of olive oil you are adding 40 calories to your daily total. If you get hungry - drink more water and add a pinch of mineral salt to each glass for the next 4 glasses and see how you feel.
You can also boost the seasoning levels of the meals to your taste liking – more lemon juice on the salad, even more herbs like parsley or coriander for example, but that’s it!
Yes, but you must limit it to two black coffees or teas per day (no sugar, milk, cream, MCT oil etc)
You can drink as much herbal tea as you desire. It is recommended that you drink herbal tea to help the detoxification process, decrease hunger, and stay hydrated.
No. Alcohol contains a lot of calories which would exceed your daily calorie limit.
The research shows most of the benefits come if a fasting-mimicking diet is done in cycles a few times per year, however, you might notice weight loss after completing the five-day or three-day LFD just once.
Weight-loss results while doing the LFD vary from person to person. Some individuals lose 1-3 kg in three-days or 5-6kg in 5 days whereas some lose less than 1 kg. Normally, the more weight you have to lose, the more weight that is lost.
You may continue your birth control and/or hormone replacement regimen or any other medication you are currently on during the LFD. Should another physician prescribe you medication while on this program please consult with them about what you are doing beforehand.
You can take supplements that are free from animal products, amino acids (eg collagen), sugar, or any other calories. There are some supplements that could help you during your fast but these are not compulsory to complete the LFD. These can be found in your Info Pack when you purchase the LFD
If you really feel as though you need to.
Research studies and clinical trials have shown that fasting, intermittent fasting, and the Fasting Mimicking protocol can help those with cancer. We have had several cancer patients undertake our LFD prior to chemo treatments and it's one of the reasons we have moved away from set wave dates to 7 day order lead time to ensure getting the LFD underway to suit people's needs. Since we aren’t specialists in this area and are not in a position to provide specific health advice, we have included research studies and practitioners who are versed in this topic below for those who wish to learn more about the effects of fasting on cancer.
How fasting can assist those undergoing chemotherapy treatment:
The research all talks about the same mechanism - that fasting creates a low nutrient and insulin environment which switches normal cells into rest/repair/hibernation mode, with cancer cells responding differently. This makes the chemo less likely to damage normal cells, with the cancer cells remaining exposed to the effects of chemo. If you’d like to learn more about this you can read some of the research linked below and make an appointment with one of our recommended healthcare practitioners.
If you would like to discuss more specific dietary and nutrition advice to complement your cancer treatment with a nutritionist/medical specialist, we recommend making an appointment with one of the healthcare practitioners below. All of these practitioners are versed in fasting and the FMD protocol which our Longevity Fasting Diet is based on.
Dietitian Sylvia North: https://fearlessnutrition.co.nz/
Dr Mikki Williden: https://mikkiwilliden.com/
Tamara O'Dwyer: https://precisionwellbeing.co.nz/about-tamara-odwyer/
For research and resources on fasting and cancer, please click here.
Fasting-mimicking diets can be beneficial for gut health. A study on a four-day fasting-mimicking diet and gut health showed that the FMD reduced intestinal inflammation, increased stem cell number, stimulated protective gut microbiota, and reversed intestinal pathology caused by DSS in those with Inflammatory Bowel Disease.
Some find it difficult to concentrate and feel more fatigued than normal, especially during the five-day LFD, whereas some are more focussed and more energised than normal. Most people find the three-day LFD to be more manageable when it comes to work but it varies from person to person. We recommend doing the LFD when you have a slower week at work for your first round.
Here is an example menu for the three-day LFD and the five-day LFD. Just note that this is an example only and is subject to change.
Yes, you can order Sip Kitchen’s Day-Six Refeed Meals here. There is a small selection of the LFD soups and breakfast options that may also be good to support refeed if you don’t choose to purchase the Day-Six Refeed Meal Plan. The soups can be found under Meals and Soups and the Breakfast Bars and Breakfast Muffins can be found under Baked Goods.