Human trials show a 5-day, low-protein, plant-based “fasting-mimicking” cycle can shrink visceral fat, lower insulin resistance, and slow biological aging.
| Calories | Fat | Carbs | Protein | |
|---|---|---|---|---|
| Day 1 | ≈ 1100 kcal | 45% | 45% | ≤ 10% |
| Days 2-5 | ≈ 750 kcal | 45% | 45% | ≤ 10% |
Keep protein under 20 g per day. Use olive oil, nuts, and vegetables for most calories.
Avoid for 5 days: meat, dairy, eggs, protein powders, added sugar (except tiny amounts in the menu), alcohol.
| Day | Breakfast | Lunch | Snack | Dinner | Drink |
|---|---|---|---|---|---|
| Day 1 | Nut bar (30 g almonds + 20 g cashews + 5 g agave) | Quinoa-minestrone (120 g quinoa, mixed veg, 10 ml olive oil) | 10 olives | Tomato-lentil soup (100 g lentils, 200 g puree, 10 ml olive oil) | 250 ml coconut water |
| Days 2-5 | Small nut bar (20 g almonds + 10 g walnuts + 5 g maple) | Squash soup (300 ml + 10 ml olive oil) | 8 olives | Mushroom broth (150 g mushrooms, 200 ml broth, 10 ml olive oil) | Cucumber-lemon water + 10 g honey |