For those who struggle with extended water fasting, there’s a gentler yet effective alternative: the fasting mimicking diet (FMD). This approach provides many of the same benefits as a multi-day water fast, including weight loss, cellular cleansing (autophagy), and a metabolic reset that can aid long-term health and fat loss.

While water fasting involves consuming only water, the FMD allows you to eat specific foods in carefully measured amounts over five days. By reducing calories to under 50% of your normal intake and limiting protein to 15–20 grams per day, you can still initiate autophagy and reduce insulin resistance. This process is key in reversing conditions like type 2 diabetes, cardiovascular disease, and even lowering inflammation linked to cancer and dementia.

The focus of this diet is to keep protein low and fat high, ideally using sources like extra virgin olive oil. Carbohydrates should be kept moderate and mostly sourced from leafy greens, non-starchy vegetables, and small amounts of tubers like sweet potatoes or parsnips. You must avoid animal products, legumes, dairy, eggs, nuts, and seeds due to their high protein content.

A sample day on the FMD might include a salad with olive oil and a light vegetable soup for one meal, and a stir-fry of cauliflower, leeks, and avocado for another. Total calories remain low, but the fat content remains high (around 69%) to support energy and satiety while keeping protein at around 7%.

Although commercial fasting kits like ProLon exist and offer convenience, they’re expensive, highly processed, and contain more starch and less fiber than a homemade version. The homemade route is healthier, more satisfying, and customizable.

This method can be done once a quarter for maintenance, or monthly if addressing a chronic condition. Even one or two days per month can provide real benefits. For those who find water fasting difficult, the fasting mimicking diet offers a sustainable and science-backed solution to promote longevity and metabolic health.