Health and Me

Itisha Arya

Is The Fake Fasting Diet The Secret To Slowing Ageing? Expert Reveals

fake fasting diet trend

The search for the perfect anti-ageing diet never seems to end. From intermittent fasting to keto plans, most options require discipline, calorie restrictions, or rigid meal routines. But a new trend, gaining attention worldwide and called ‘<span>fake fasting</span>,’ suggests you could reap the benefits of fasting without actually going hungry. And yes, experts are taking notice.

Recent research shows that “fake fasting” may provide similar age-reversing health effects as full fasting. Known as the fasting-mimicking diet (<span>FMD</span>), this approach is designed to imitate water fasting by affecting blood glucose, ketone levels, and other biomarkers.

Unlike traditional fasting, which means completely abstaining from food, FMD allows for a controlled intake of certain nutrients and follows a cycle: usually five days on the diet each month, with normal eating the rest of the time.

<h2>What Is The ‘Fake Fasting’ Diet Trend?</h2>

The FMD is a five-day plan that is high in unsaturated fats but low in calories, protein, and carbs, designed to mimic the effects of water-only fasting while still giving your body essential nutrients. The idea is to simulate fasting’s benefits, like targeting blood glucose and ketone levels, without going entirely without food.

During normal fasting, people consume nothing. In fake fasting, however, you eat small amounts of specific nutrients in cycles.

A study published in Nature Communications in 2024 outlined the diet’s benefits. Researchers highlighted that FMD is a five-day program rich in unsaturated fats, low in calories, protein, and carbohydrates, and structured to mimic a water-only fast while still supplying necessary nutrients, making it easier for people to complete.

Professor Valter Longo of the USC Leonard Davis School, senior author of the study, developed the diet. “This is the first study showing that a food-based approach, without requiring permanent dietary or lifestyle changes, can make people biologically younger, based on changes in both ageing and disease risk factors and a validated method by the Levine group to measure biological age,” Longo said.

<h2><span rel="noindex">Fake Fasting Diet</span>: What Does Research Show?</h2>

In USC studies, participants went through three to four cycles of the fasting-mimicking diet, each followed by a return to regular eating. Typical meals included plant-based soups, nut bars, herbal teas, vegetable chips, and supplements packed with vitamins, minerals, and essential fats.

<ul><li>Reduced diabetes risk factors</li><li>Lowered liver fat</li><li>Improved ageing markers</li><li>Better metabolic and immune function</li></ul>

Researchers suggested that limiting calories while following precise nutrient ratios may create an environment that supports cellular renewal.

<h2>Fake Fasting Diet: What To Eat During This Diet?</h2>

A standard FMD program is low in protein and carbohydrates but high in healthy fats. Typical foods include:

<ul><li>Nut-based energy bars</li><li>Light vegetable soups or broths</li><li>Olives or kale chips</li><li>Herbal teas</li><li>Small portions of vegetables</li><li>Low-glycaemic fruits like berries, pears, or apples</li></ul>

<h2>Can Fake Fasting Diet Slow Down Ageing?</h2>

During FMD, calories are cut to about 40–50% of normal daily intake, with protein and carbs restricted to trigger cellular and metabolic effects similar to water fasting. The diet relies on unsaturated fats, known to lower inflammation and support heart health. In the USC study, participants followed three to four monthly FMD cycles, each lasting five days, then returned to a normal or Mediterranean-style diet for the remaining 25 days.

While on FMD, participants consumed plant-based soups, energy bars, chips, drinks, and tea, along with supplements rich in vitamins, minerals, and essential fatty acids.

The study found that FMD lowered diabetes risk factors, reduced liver fat, slowed immune ageing, and decreased age-related health risks, effectively lowering biological age. “This is the first evidence from two clinical trials showing a reduction in biological age, along with rejuvenation of metabolic and immune function,” said Professor Valter Longo.

<h2><span rel="noindex">Who Should Avoid The Fake Fasting Trend</span>?</h2>

Fake fasting is not for everyone. Some may experience:

<ul><li>Fatigue or low energy during the five-day period</li><li>Irritability or headaches</li><li>Difficulty adjusting to reduced calories</li></ul>

It is not recommended for pregnant or breastfeeding women, underweight individuals, or anyone with chronic health conditions unless supervised by a professional. Experts stress consulting a doctor before making major dietary changes.

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The search for the perfect anti-ageing diet never seems to end. From intermittent fasting to keto plans, most options require discipline, calorie restrictions, or rigid meal routines. But a new trend, gaining attention worldwide and called ‘fake fasting,’ suggests you could reap the benefits of fasting without actually going hungry. And yes, experts are taking notice.Recent research shows that “fake fasting” may provide similar age-reversing health effects as full fasting. Known as the fasting-mimicking diet (FMD), this approach is designed to imitate water fasting by affecting blood glucose, ketone levels, and other biomarkers.Unlike traditional fasting, which means completely abstaining from food, FMD allows for a controlled intake of certain nutrients and follows a cycle: usually five days on the diet each month, with normal eating the rest of the time.What Is The ‘Fake Fasting’ Diet Trend?The FMD is a five-day plan that is high in unsaturated fats but low in calories, protein, and carbs, designed to mimic the effects of water-only fasting while still giving your body essential nutrients. The idea is to simulate fasting’s benefits, like targeting blood glucose and ketone levels, without going entirely without food.During normal fasting, people consume nothing. In fake fasting, however, you eat small amounts of specific nutrients in cycles.A study published in Nature Communications in 2024 outlined the diet’s benefits. Researchers highlighted that FMD is a five-day program rich in unsaturated fats, low in calories, protein, and carbohydrates, and structured to mimic a water-only fast while still supplying necessary nutrients, making it easier for people to complete.Professor Valter Longo of the USC Leonard Davis School, senior author of the study, developed the diet. “This is the first study showing that a food-based approach, without requiring permanent dietary or lifestyle changes, can make people biologically younger, based on changes in both ageing and disease risk factors and a validated method by the Levine group to measure biological age,” Longo said.Fake Fasting Diet: What Does Research Show?In USC studies, participants went through three to four cycles of the fasting-mimicking diet, each followed by a return to regular eating. Typical meals included plant-based soups, nut bars, herbal teas, vegetable chips, and supplements packed with vitamins, minerals, and essential fats.Key findings included:Reduced diabetes risk factorsLowered liver fatImproved ageing markersBetter metabolic and immune functionResearchers suggested that limiting calories while following precise nutrient ratios may create an environment that supports cellular renewal.Fake Fasting Diet: What To Eat During This Diet?A standard FMD program is low in protein and carbohydrates but high in healthy fats. Typical foods include:Nut-based energy barsLight vegetable soups or brothsOlives or kale chipsHerbal teasSmall portions of vegetablesLow-glycaemic fruits like berries, pears, or applesCan Fake Fasting Diet Slow Down Ageing?During FMD, calories are cut to about 40–50% of normal daily intake, with protein and carbs restricted to trigger cellular and metabolic effects similar to water fasting. The diet relies on unsaturated fats, known to lower inflammation and support heart health. In the USC study, participants followed three to four monthly FMD cycles, each lasting five days, then returned to a normal or Mediterranean-style diet for the remaining 25 days.While on FMD, participants consumed plant-based soups, energy bars, chips, drinks, and tea, along with supplements rich in vitamins, minerals, and essential fatty acids.The study found that FMD lowered diabetes risk factors, reduced liver fat, slowed immune ageing, and decreased age-related health risks, effectively lowering biological age. “This is the first evidence from two clinical trials showing a reduction in biological age, along with rejuvenation of metabolic and immune function,” said Professor Valter Longo.Who Should Avoid The Fake Fasting Trend?Fake fasting is not for everyone. Some may experience:Fatigue or low energy during the five-day periodIrritability or headachesDifficulty adjusting to reduced caloriesIt is not recommended for pregnant or breastfeeding women, underweight individuals, or anyone with chronic health conditions unless supervised by a professional. Experts stress consulting a doctor before making major dietary changes.