Five days to feeling amazing in 2024

Hey Thrivers,

Today, I want to share a little secret that has been a game-changer for me – the Fasting Mimicking Diet (FMD).

So, what’s the FMD all about? In a nutshell, it’s a modified fast that allows for some calories, giving you the benefits of a fast without going completely calorie-free. It’s like a reset button for your body, promoting autophagy and apoptosis – the cleanup crew for your cells.

Now, I know the idea of fasting might sound daunting, but the FMD isn’t your typical fasting routine. It’s about low-calorie, low-protein, low-sugar, moderate-carb, and moderate-fat intake. Think of it as a mini-retreat for your body, allowing it to clean house and renew itself.

But how do you make it work? Well, here are some practical tips from my FMD journey:

1. Embrace Variety or Simplicity: Whether you prefer eating the same thing every day for simplicity or love mixing it up for variety, the key is to make the food simple and nourishing to you.
2. DIY for Enjoyment: Personalize your FMD by hacking your own version. Skip the dehydrated packets and opt for living nutrients like sauerkraut, miso soup, and marinated beans. Trust me; it makes a world of difference.
3. Keto, Calorie Counting, or Ayurveda: Tailor your FMD to your preferences. You can achieve FMD benefits without going full keto, but if you’re into it, the keto version can be a powerful prelude. Ayurveda enthusiasts, remember, traditional Ayurvedic detox has been doing ketosis since before it was cool.
4. Listen to Your Body: Feeling distracted by hunger? Take a walk, meditate, or sip hot water. The key is to be conscious in your body, realizing hunger comes and goes, and your body can create energy from fat tissue.

FMD is a fun time to experiment with low calorie recipes and meals. Here’s a little cheat sheet w calorie counts for different foods so you know what you can eat!

Fats

• Green Olives: 10 olives = 50 calories
• Avocado: 1/4 of the fruit = 80 calories
• Almonds: 1/8 cup of soaked, peeled = 100 calories
• Almond butter: 1 tbsp = 100 calories
• Flax seeds: 1 tbsp. golden: = 30 calories
• Sunflower seeds 1 tbsp = 50 calories
• Sesame seeds 1 tbsp = 50 calories
• Olive oil = 1 tbsp = 120 calories
• Ghee = 1 tbsp = 130 calories
• MCT oil = 1 tbsp = 115 calories
• Whole milk (cow) 1 cup = 150 calories
• Skim milk (cow) 1 cup = 86 calories
• Nut milks 1 cup = 30-60 calories

Complex Carbohydrates/Protein

• Split mung beans (uncooked): 1/8 cup = 90 calories (has the 2:1 ratio of protein/carb)
• Low Carb Vegetable Soup (greens, not roots) 1 cup = 80 calories
• Miso Paste (add water) = 1 tsp = 10 calories
• Vegetable Broth = 1 cup = 70 calories
• Quinoa: 1/2 cup cooked = 100 calories
• Hard Boiled egg = 80 calories
• Bone Broth: 1 cup = 50 calories
• Ryvita multigrain rye crisp bread: 1 slice = 37 calories
• Nori (seaweed) 1 sheet = 8 calories
• Barley 1 cup cooked = 190 calories (high carbs!)

Vegetables (mostly low carb choices)

• Sauerkraut: 1/2 cup = 25 calories
• Mixed lettuce greens: 3 cups = 200 calories
• Cabbage 1 cup = 22 calories
• Green Beans 1 cup = 31 calories
• Zucchini 1 cup = 33 calories
• Butternut squash: 1 cup = 63 calories
• Turnips: 1 cup = 36 calories

Juices

• Celery Juice 1 cup = 42 calories
• Coconut Water 1 cup = 45 calories
• Green vegetable juice (kale, cucumber, celery, ginger) = 50-60 calories

Sweeteners

• Raw Honey: 1 tsp = 21 calories

Beverages = 0 calories

• Hot water
• Plant teas: ginger, hibiscus, cardamom + fennel, cumin + coriander + fennel;
• Black coffee or espresso
• Black tea, white tea, green tea

The first time I did FMD, by Day 3, mini-meals felt like regular meals. FMD is not just a dietary plan; it’s a journey towards understanding your body and optimizing your health. Whether you’re a seasoned health enthusiast or a curious beginner, the FMD can be a key to feeling amazing in 2024.

Stay Thriving,
Cate Stillman