HOW TO MAKE THE FASTING DAYS WORK

THE fasting mimicking diet is one of the key principles of the Longevity Diet. You will consume 800 to 1,100 calories, mostly from nuts and vegetables, for five days. This method makes the body think it’s in a completely fasted state when it is not — providing the health benefits of fasting without the deprivation and hunger.

Professor Longo advises that this five-day fast should be undertaken when you need it — which, for most people, is two to three times a year. He recommends you do the clinically tested fasting mimicking diet with the following characteristics:

DAY 1 LIMIT: 1,100 calories

500 calories from complex carbohydrates (vegetables, eg broccoli, tomatoes, carrots, pumpkin, mushrooms) 500 calories from healthy fats (nuts, olive oil) 1 multivitamin and mineral supplement 1 omega-3/omega-6 supplement Sugarless tea (up to 3 to 4 cups per day) 25g plant-based protein, mainly from nuts Unlimited water

DAYS 2–5 LIMIT: 800 calories

400 calories from complex carbohydrates (vegetables, eg broccoli, tomatoes, carrots, pumpkin, mushrooms) 400 calories from healthy fats (nuts, olive oil) 1 multivitamin and mineral supplement 1 omega-3/omega-6 supplement Sugarless tea (up to 3 to 4 cups per day) Unlimited water

AFTER THE FAST: 24-HOUR TRANSITION

A SO-CALLED transition diet should be followed for 24 hours after the five-day fast. You should follow a diet based on complex carbohydrates (vegetables, cereals, rice, bread and fruit), and minimise fish, meat, saturated fats, cheese and milk. The components can be divided between breakfast, lunch and dinner, or two meals and a snack. Here are some ideas. Mix and match one from each category, but ensure you maintain a similar nutrient composition, with plenty of vitamins and minerals.