The LFD is 5 days and then 1 self administered refeeding day.
Yes, you can start Sunday lunch time (with your day 1 lunch) or have your first meal Sunday evening (day 1 dinner). If you do this then you will move into refeeding Friday at lunch or Friday at dinner which can suit some participants schedules better.
It really depends. Somebody that has high fasting glucose, high blood pressure, abdominal adiposity (overweight or obese), or they have a high risk of cancer in the family, they may need or wish to do it once a month, for a minimum for three months. Keep in mind that water only or similar fasting should only be done in specialized fasting clinics.
This is a decision which should be considered with your doctor or specialist and depends on your health status, but here are the recommendations from Dr Valter Longo, director of the Longevity Institute:
- It should be limited to no more than once per month to avoid nutrient deficiencies
- Once a month for three months for someone with high fasting glucose, high blood pressure, abdominal adiposity (overweight or obese), or they have a high risk of cancer in the family obese or for overweight individuals with at least two risk factors: diabetes, cardiovascular disease, cancer or neurodegenerative disease.
- Once every three months for average-weight individuals with at least one risk factor: diabetes, cardiovascular disease, cancer or neurodegenerative disease.
Once every four months for healthy individuals with a normal diet who are not physically active.
Once every six months for healthy individuals who exercise regularly, are of a healthy weight and eat a Mediterranean based diet.
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 and nuts, breakfast muffins, breakfast bars, nut & coconut yogurt pots and sugar-free chocolate mousse pots or fudge.
Additionally, the LFD is paleo, gluten, dairy & sugar-free.
Five-day LFD example meal plan
The body identifies the presence of food through nutrient-sensing pathways - IGF-1, MTOR (Mechanistic Target of Rapamycin), and PKA (Protein Kinase A) are 3 key nutrient-sensing pathways that recognise the presence of protein, carbohydrates (sugars). These nutrient-sensing pathways are pro-growth and pro-aging, and lead to many common health problems including heart disease and cancer.
The LFD 5 days fasting mimicking diet down-regulates these pathways, enhancing a fasting mode and activating cellular regeneration and rejuvenation. This is not possible to do when consuming protein and carbohydrate rich foods.
No not really! If you are really struggling then you can add a small amount of fat e.g. olive oil (so the carb and protein's are not impacted). Bear in mind that 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.
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 etc)
You can drink as much herbal tea as you desire. It is recommended that you drink herbal tea to help to detoxification process, decrease hunger and to stay hydrated.
No. Alcohol contains a lot of calories which would exceed your daily calorie limit.
Yes, but this depends on where you live in the Auckland region. You can see our delivery options here. You can also enter your zip code in the section at the top of this page to check if we deliver to your area. Nationwide delivery will be available soon.
At this stage the LFD is only available to those in Auckland or who can pick it up from Sip Kitchen in Auckland. We hope to have nation-wide shipping available soon. In the mean time you can purchase the Prolon 5 day fasting mimicking meal pack which includes an easily transported version of a fasting mimicking diet. You can order this here
It can promote regenerative and rejuvenative changes, including effects on a wide range of markers that contribute to aging.
Helps maintain healthy levels of:
• Fasting blood glucose
• Blood Pressure
• C-reactive protein
• Stem Cells
• Insulin like Growth Factor-1 (IGF-1)
Other Significant Findings:
• Induces ‘Regenerative Weight Loss’ primarily driven by visceral fat loss
• Maintains lean body mass
• Improves energy levels
• Improves skin appearance
The research shows most of the benefits come if it's done in cycles — a few times per year, however you might notice weight loss after just completing the LFD once.
Weight-loss results while doing the LFD vary from person to person. Some individuals lost 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.
Day six is a self administered refeeding day and is one of the most important phases of a fasting mimicking diet. You should consume approximately 1,200-1,400 calories on day six. We recommend eating a diet that is whole-food based i.e. plenty of fresh vegetables, quality low inflammatory fats and protein; wholegrain and root vegetables - slow release sources of carbohydrate.
It is especially important to eat lots of protein and some carbohydrates during this reefed phase, especially in the first week after ending LFD. During the five days, you are purposefully in protein deficiency. For maximum benefits add both protein AND carbohydrates back into your diet.
To assist with your refeed you can order a variety of Sip Kitchen items to be delivered. See www.SipKitchen.co.nz for more options.
More vegetables and legumes, more foods containing vitamins and minerals and essential fatty acids, less animal foods, with the exception of low-mercury fish, and low, but sufficient, proteins. Find legumes that you like including garbanzo beans, black beans, etc.
- Are above the age 70
- Are under the age of 18
- Are pregnant
- Are breastfeeding
- Have signs of a current infection* eg fever, diarrhoea, cough
- Are underweight, malnourished or have experienced protein deficiency
- Suffer from an eating disorder such as anorexia
- Have severe allergies resulting in illness or anaphylactic shock
- Is an athlete who has a high training load or is competing
- *If you have signs of a current infection then it is recommended that you do not purchase the Longevity Fasting Diet until your symptoms resolve
The LFD is gluten free, dairy free, grain free, legume free and soy free. However, you are unable to complete the Longevity Fasting Diet if you are allergic to, or are unable to consume the following:
- Seeds including sesame seeds
- Coconut products
- Foods that are not low FODMAP
No. The LFD is rich in fibre which requires a good gut microbiome.
You can measure the level of acetoacetic acid (ketone bodies) in your urine using Ketostix. Ketostix (or equivalent product) can be purchased from Life Pharmacy or online from pharmacydirect.co.nz and homepharmacy.co.nz .
It is ultimately up to your doctor or healthcare practitioner to determine whether there is a need and which tests to perform before and after LFD. However there are several health factors that were measured and recorded in clinical trials before and after 3 cycles of LFD:
Blood Panel - all can be performed at Lab Tests:
• Complete Blood Count & Chemistry Panel
• Cholesterol (Total, HDL, LDL)
• Fasting Blood Glucose and HbA1C
• hs-CRP • IGF-1
• Total body weight
• Abdominal Circumference
• Body composition and/or body fat %
• Blood Pressure
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 a 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 include:
- Omega 3’s – 1 to 2 every second day
- Chromium – helps reduce carb/sugar cravings
- Milk Thistle – aids detoxification
If you really have to.
You may feel hungry, irritable, get minor headaches, feel weak and possibly light-headed. If you are worried about your symptoms or your symptoms worsen we suggest seeing a doctor and stopping the LFD.
If you feel very drowsy or very weak, you should simply break the fast with juice or food and then do it another time. If this does not help or if you notice a rash or allergy symptoms then stop the fast immediately and talk to your physician or seek any urgent help.
No, bloating isn’t normal unless the LFD meals contain more vegetables (fibre) per day than you are used too, then it can overload the bacteria (microbiome) living in your gut. This can cause fermentation and gas - which is what you may be experiencing.
It can be lack of good bacteria as they feed off the fibre and if there is insufficient amounts this can mean the food begins to ferment instead of being digested.
It could be helpful to take a probiotic and possibly even a digestive enzyme.
Some find it difficult to concentrate and feel more fatigued than normal whereas some are more focussed and energised than normal. It varies from person to person. We recommend doing the LFD when you have a slower week at work for your first round.
Yes, you can order a small selection of the soups and some meal options that may be good to support refeed via the Sip Kitchen website www.sipkitchen.co.nz/shop.
Yes, no problem, however please note the only delivery time frames are the LFD delivery wave dates that happen every two weeks. For Sip Kitchen's full meal options and their more frequent delivery service pop onto their website www.sipkitchen.co.nz.