(This post is part of a longer post about Valter Longo’s fast mimicking diet. Also see this post for nutritional information on the “meals” from the Prolon box contents)

Below is a list of tables that contain the macros and calorie breakdowns for each day of the fast mimicking diet.

Note on Macronutrient Ratios

The way that I’ve calculated the macronutrient ratios is to use the gram measurements of fat, protein and carbohydrates from the product labels, where 1 gram of fat = 9 calories, 1 gram of carbs = 4 calories and 1 gram of protein = 4 calories. However, this doesn’t always match up to the total number of the calories reported on the same label(!).

For example, in the soups they appear to count the calories from dietary fiber, whereas the choco crisp bar they do not. And there are a few more (very minor) idiosyncrasies like that on the other products,

That being said, I believe these macronutrient approximations are close enough, with a key point being that you don’t go above 10% protein per day of plant based protein. All the studies on the FMD use plant based sources for protein, and zero animal sources, so it makes sense to replicate this.

L-Drink

The L-Drink is provided as a 118ml bottle, with each person consuming a fraction of that based on their bodyweight. Thus, in the below calculations, I have provided its nutritional content assuming a 70kg person.

To caclulate it for your own bodyweight, use this calculator. If you would like to convert that number to calories, because glycerine is a carbohydrate, you would multiply by 4. For example, a 180lbs (81.6kg) person would (on Prolon) use 22.5grams of glycerine, the equivolent of 90 additional calories (22.5 x 4).

In Valter Longo’s book “The Longevity Diet”, he suggests a limit of 1,100 calories on day 1, and 800 calories on days 2-5 of a DIY FMD. The Prolon diet (as you can see from the tables below) is quite similar to this.

Day 1

Day 1 Calories (kcal)Fat (grams)Carbs (grams)Protein (grams)
BreakfastTea0000
L-Bar Proprietary Nut Bar28023135
Algal Oil60.50.40
LunchTomato Soup1201253
Regular Olives303.3300
Kale Krackers1801397
NR-3 (1 capsule)0000
AfternoonTea0000
L-Bar Proprietary Nut Bar28023135
DinnerMinestrone Blend1302253
L-Bar Proprietary Choco Crisp Bar90583
NR-3 (1 capsule)0000
Total Calories1116 kcal637.47 kcal373.6 kcal104 kcal
Approximate Macros (%)*57.17%33.5%9.33%

Day 2

Day 2 Calories (kcal)Fat (grams)Carbohydrate (grams)Protein (grams)
BreakfastTea0000
L-Bar Proprietary Nut Bar28023135
LunchMushroom Soup Blend1202223
Regular Olives303.3300
NR-3 (1 capsule)0000
AfternoonTea0000
Regular Olives303.3300
DinnerMinestrone & Quinoa Soup1301264
L-Bar Proprietary Choco Crisp Bar90583
NR-3 (1 capsule)0000
L-Drink (Example assuming 70kg person)77.6019.40
Total Calories757.6 kcal338.94 kcal353.6 kcal60 kcal
Approximate Macros (%)*45.04%46.99%7.97%

Day 3

Day 3 Calories (kcal)Fat (grams)Carbohydrate (grams)Protein (grams)
BreakfastTea0000
L-Bar Proprietary Nut Bar28023135
LunchTomato Soup1201253
Kale Krackers1801397
NR-3 (1 capsule)0000
AfternoonTea0000
DinnerMinestrone Blend1302253
NR-3 (1 capsule)0000
L-Drink (Example assuming 70kg person)77.6019.40
Total Calories787.6 kcal351 kcal365.6 kcal72 kcal
Approximate Macros (%)*44.51%46.36%9.13%

Day 4

Day 4 Calories (kcal)Fat (grams)Carbohydrate (grams)Protein (grams)
BreakfastTea0000
L-Bar Proprietary Nut Bar28023135
LunchVegetable Soup Blend1202242
Regular Olives303.3300
NR-3 (1 capsule)0000
AfternoonTea0000
Regular Olives303.3300
DinnerMinestrone & Quinoa Soup1301264
L-Bar Proprietary Choco Crisp Bar90583
NR-3 (1 capsule)0000
L-Drink (Example assuming 70kg person)77.6019.40
Total Calories757.6 kcal338.94 kcal361.6 kcal56 kcal
Approximate Macros (%)*44.8%47.8%7.4%

Day 5

Day 5 Calories (kcal)Fat (grams)Carbohydrate (grams)Protein (grams)
BreakfastTea0000
L-Bar Proprietary Nut Bar28023135
Algal Oil60.500
LunchTomato Soup Blend1201253
Kale Krackers1801397
NR-3 (1 capsule)0000
AfternoonTea0000
DinnerMinestrone Blend1302253
NR-3 (1 capsule)0000
L-Drink (Example assuming 70kg person)77.6019.40
Total Calories793.6 kcal355.5 kcal367.2 kcal72 kcal
Approximate Macros (%)*44.73%46.21%9.06%

*The reason for the approximation of macro percentages (%) is due to the labelling on the individual products being off by a calorie of two here and there. Further explained in the “note on macronutrient ratios” section at the top of the post.

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