I've recently been introduced to fasting mimicking diets and I was instantly intrigued as water fasts always sounded awful to me. The science behind fasting is super compelling but it's hard to motivate oneself to drink nothing but water for 3-7 days even with the profound health benefits that result. That's where fasting mimicking diets really come into play. I've especially enjoyed the work done by Dr. Valter Longo and used this metric for my fasting mimicking diet.
As always, I'm NOT a doctor and before you try any diet experimentation, please consult your physician.
Also, please be sure to calculate your macros for your body weight and metabolic needs and remember to always check the macros on the ingredients you use to ensure there are no extra additives that could throw off your macros. For example, I use coconut milk from Aroy-D and a coconut and almond milk blend from Califia Farms to hit my target macros.
For coffee, I usually have two of these per day. Once first thing in the morning (after a glass of water) as my breakfast, and another as my "dessert" at the end of my time restricted eating window. It gives me an energy boost and satisfies my sweet tooth.
1 1/2 cup coconut and almond milk blend (Califia Farms)
1 1/2 scoops keto cocoa (Giant Sports Keto Cocoa)
1/2 scoop ketones (Perfect Keto Chocolate Sea Salt Exogenous Ketones)
20 oz fresh brewed coffee
This recipe makes A LOT of coffee. I need a lot of coffee so it's perfect for me but please do adjust to fit your caffeine and macro needs. Just warm everything together, pop in a blender for a quick spin, and drink hot!
Tikka Masala Soup:
1 1/2 cup coconut milk (Aroy-D)
1 cup coconut and almond milk blend (Califia Farms)
1/4 cup water
1/8 tsp garam masala
1/8 tsp cinnamon
1/8 tsp chili powder
1/8 tsp cumin
1/8 tsp coriander
1/8 tsp red pepper flakes
1/8 tsp mustard powder
A few drops fresh ginger juice
A few drops jalapano juice
A small quirt of Sriracha
Basically, put everything into a pot and bring it to a simmer. Drink warm or let cool. I have two of these soups per fasting day.
For my fast, I did two coffees and two soups per day for three days; my goal is to do a four day fast next month. I also consumed about 30-40 oz of water. I combined my fasting mimicking diet with time restricted eating so I began my eating at 7:30am and stopped eating at 4:30pm. I prefer to have a 10 hour or less eating window to give me a fairly long overnight fasting time. I have noticed a huge increase in my cognition, memory, energy, and mood.