Calorie Cycling / Fasting Mimicking Diets Overview
This is a diet pattern which has the most evidence for reversal of metabolic disease as detailed in videos below
Fasting Mimicking Diet Patterns
are particularly helpful if
- You’re facing a weight-loss plateau
- You need faster results for health reasons or special occasions
- You’re targeting a significant weight loss goal
This pattern is particularly useful to reduce risk of Metabolic Adaptation / Slowdown and is more helpful for those aiming for a body recomposition ie gain muscle while losing fat mass.
Additionally, this is also a diet pattern which is ideal for body remodelling ie losing fat and building muscle at the same time. This bypasses the risk of muscle loss when practicing chronic continuous calorie restriction, prolonged fasting or long term use of weight loss medication.
Although weight loss may appear slower on a scale, this will allow you to achieve a muscular toned look rather than a skinny fat look. which is desirable since reversal of metabolic disease required fat loss as well as gain in muscle. This kind of pattern also reduces risk of metabolic adaptation or slow down of metabolism associated with chronic continuous calorie restriction.
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Getting Started
Stock Up on Groceries:
Visit Costco or a supermarket and consider buying:
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- Low-calorie veggies, berries, and fruits
- High-protein, low-fat options like Zero % Fat Greek yogurt and tinned fish
- Pumpkin seeds, chia seeds, and whole oats
- Soya milk, and other low-calorie, single-ingredient foods
Calorie Restriction Target on Fasting Mimicking Diet Days
Choose three days in a week for calorific restriction. These can be non consecutive or consecutive but should not be your designated four resistance training days of the week ie these should be your rest / cardio days.
As an example if you go to the Gym on Mon, Wed, Fri, Sat then your low calorie fasting mimicking days could be Tues ,Thurs, Sunday You will reduce calories drastically on these three days of the week. Again, these need to be Rest days, not Gym days
This pattern could be followed on any three consecutive days of the week if that fits your schedule better
Calorie Target 3 days a week
Aim for Under a 1000 Calories on those three days of the week.
Tools for Success:
The phrase “that which gets measured, gets done” applies here—tracking body metrics can improve accountability. For accelerated calorie deficits, use apps Cronometer to log meals and scan barcodes easily.
Recommended Equipment:
Click on Amazon Links to Purchase
Food Scale for Food Weight Measurements
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- Click to Explore Display and Protective Tray, 5kg x 0.1 for Baking Cooking Meal Prep Parcel, Large Stainless Steel Weighing Platform
- Click to Explore NEXT-SHINE Digital Mini Pocket Size Kitchen Series Scale 500g Multi-Functional High Precision for Cooking Baking
- Click to explore RENPHO Food Scale, Kitchen Scale for Food Ounces and Grams, Smart Cooking and Coffee Scale with Timer, Nutritional Calculator for Keto, Macro, and Calorie with Smartphone App, White
Unwilling or Unable to Track:
Tracking calorie consumption accurately using food weight rather than volume is the best method of keeping under 1000 calories per day on those three days of the week.
For those who are unwilling or unable to track, in my experience stopping feeding at 3PM also results in a similar level of calorie deficit for most people as long as they are eating quite 'clean' ie whole foods and not using excess butter / ghee / oil / peanut butter etc.Also avoid liquid calories like fruit juice plus refined carbs like white bread on those days
On the other four days of the week it is important to do resistance training and prioritise protein intake. Calories do not have be tracked closely on those four days but maintain general principles of nutrition , activity, sleep and early time restricted feeding with optional protein sparing modified fasting.
Essential supplements for Fasting Mimicking Diet
Nutritional deficiency is a definite risk of sharp calorific deficit. This can be reduced by accurate tracking as well taking supplements including
Multivitamin
Protein Powder
Fibre
Zero calorie electrolyte drink
Omega 3
Multi Vitamin & Multi Mineral with antioxidants Lutein & Lycopene
Click to Explore Jamieson 100% Multivitamin for Adults 50+, with Lutein, Lycopene & Calcium-Canadian
Chewable Multivitamin & Multimineral
Click to read study on benefits of Multivitamins for Memory
Plant Based Protein:
Healthy sources of plant protein include soy products, lentils, legumes, beans, chick peas, beans, brown rice, peas etc.
Click to Explore Purely Inspired Organic All In One - Vanilla-Canadian
Click to Explore Purely Inspired Organic All In One - Chocolate-Canadian
Reduce Muscle Loss in Females with PCOD / Peri - Post Menopause
Click to Explore BILL Soy Protein Isolate Powder 500g
Click to read Protein Leverage Hypothesis
Click to Read Scientific Study for Bones
Click to Read Scientific Study for Muscle
Prebiotic Fibre :
Nutrients which gut microbiome requires as food or 'prebiotics' include fibre ( soluble fibre, insoluble fibre, resistant starch etc ), plant polyphenols, omega 3 and plant proteins. While these can be obtained from diet, supplements can also provide these dietary nutrients . Fibre reduces cholesterol, reduces sugar, improves metabolism by feeding gut microbiome and provides satiety through bulking effects.
Dietary Sources: Whole grains, fruits, vegetables, legumes, and nuts. Green banana flour contains a high amount of resistant starch.
Click to buy on Amazon: Metamucil, Daily Psyllium Husk Powder Supplement
Click to read study demonstrating benefits of Green Banana Resistant Starch for Fatty Liver
Click to read study published in Science Direct
Click to read study published in Nutrition Journal
Click to Explore Gatorade G Zero Powder Variety Pack - 40 count
Omega 3 Fatty Acids
Fish and seafood are good food sources of Omega-3, but this can be supplemented as well. It is reasonable to start with one capsule once a day with food and titrate up in consultation with a treating physician based upon biomarkers such as triglycerides, HDL, and hs-CRP in conjunction with lifestyle and dietary changes.
- Once to Twice a day dosage sufficient for most people
- Click to Explore Webber Naturals Omega-3 900 mg Triple Strength, 120 Clear Enteric No Fishy Aftertaste Softgels, Supports Cardiovascular Health and Brain Function
Vegan Option:
- This plant-based Omega-3 supplement is ideal for vegans, providing 300mg DHA and 150mg EPA derived from algae. The fresh mint flavor makes it a pleasant addition to your supplement regimen, supporting heart, eye, and brain health.
- Once to twice a day dosage is sufficient for most individuals
- Click to Explore Nature's Way NutraVege Plant-Based Omega-3 VeggieGels – Vegan-Friendly Omega-3 Supplement with 300mg DHA + 150mg EPA – Fresh Mint Flavour – Support Heart, Eyes, and Brain Function in Adults, 30 Softgels
Click to Read Scientific Study
Food & Snack Choice for Fasting Mimicking Diet days
Certain Food products can make it easier to stay in a calorific deficit while maintaining adequate protein and fibre intake.
Konjac Root Flour based Low Calorie Pasta & Spaghetti
Konjac is a carb used in South East Asia which has significantly lower absorbable carb and calorific content in contrast to standard carbs such as wheat, rice and rye. It has a high amount of non absorbable insoluble fibre relative to other carb sources. Products made from Konjac flour are often called 'Shitake' , 'Magic' or 'Skinny; rice , pasta, noodles etc. While not compulsory ( and generally not as tasty as the real thing admittedly ), these can help people on a weight loss journey satisfy cravings without costing calories.
Click to explore LIVIVA Organic Shirataki Spaghetti with Oat Fibre, 400 gram (Pack of 1)
Low Calorie Dressings & Condiments
Walden Farms is a company which makes dressings, sauses and condiments which are near zero calorie. While not compulsory ( and generally not as tasty as the real thing admittedly ), these can help people on a weight loss journey satisfy cravings without costing calories.
Click to buy Walden Farms Maple Walnut Syrup
Click to buy Walden Farms, Peanut Spread Calorie-Free, 12-Ounce
Click to buy Walden Farms Chocolate Syrup - 355ml Calorie Free
Click to buy Walden Farms Chocolate Dip
Click to buy Walden Farms Caramel Syrup, 355 g (Pack of 1)
Click to buy Walden Farms Caramel Flavoured Syrup
Click to buy Walden Farms Chipotle Ranch Calorie Free Salad Dressing, 355 Grams
Cick to buy Walden Farms Thousand Island Dressing
Click to buy Walden Farms Balsamic Flavoured Dressing
Click to buy Walden Farms Calorie Free Barbecue Sauce - Original 12 fl oz Bottle(
Click to buy Walden Farms Bacon Ranch, 355g
Click to buy Walden Farms Italian Dressing
Click to buy Walden Farms Honey Dijon Flavoured Dressing
Click to buy Walden Farms Strawberry Syrup
Click to buy Walden Farms Calorie Free Dip Marshmallow -- 12 oz
High Protein / High Fibre / Low Calorie Foods Foods
Click to explore Explore Cuisine Organic Red Lentil Penne, 6x227g
Click to explore Explore Cuisine Organic Edamame Mung Bean Fettuccine Pasta, 200g
Click to explore EXPLORE CUISINE Organic Edamame Spaghetti, 6 Count
High Protein / High Fibre / Low Calorie Snacks
BENEFITS
Studies which show benefits of Intermittent Fasting and in particular Fasting Mimicking Diet for metabolic health are discussed in detail on the coaching programme but some citations are provided below
https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2820237
https://link.springer.com/article/10.1007/s00125-024-06137-0
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9887629/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9887629/
https://academic.oup.com/jcem/article/108/6/1415/6888005?login=false
Other items to consider purchasing while tracking
Smart Scale for Daily Weigh-ins
Track weight, body fat percentage, and BMI for accurate progress monitoring.
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Activity Tracking Wearable
Wearable devices allow for easy tracking of daily steps and sleep quality.
Click to Explore Apple Watch Series 10 [GPS 42mm] Smartwatch with Jet Black Aluminium Case with Ink Sport Loop. Fitness Tracker, ECG App, Always-On Retina Display, Water-Resistant
Volume based and Visual Estimation of Calories
Food can also be estimated visually using the following visual guide
One Thumb Nail is approx 5 mls / 5 grams / 1 Teaspoon
One Thumb is approx 15mls / 15 grams / 1 Tablespoon
Two Thumbs is approx 30 mls / 30 grams / 2 tablespoons
Cupped Palm is approx 60 mls / 60 grams / 1/4 Cup
Whole palm of hand is approx 75 mls / 75 grams
Half Fist is approx 125 mls / 125 grams / 1/2 Cups
Full Fist is appro 250 mls / 250 grams / Full Cup
Example Patterns for Calorie Cycling for Body Recomp
Resistance Training 3-4 Consecutive Days a week eg Mon to Thurs
Monday & Wednesday: Upper body Push + Core Muscles
Tuesday & Thursday: Upper body Pull + Lower Body
6-12 Rep Range but up to 20 if prone to injury or frail
4-6 Sets per session of exercise with 2 minutes rest between Sets
Progressive Overload: Aim to increase volume ie either Reps or Weight every 1-2 weeks
Prioritise Protein intake and consume calories approx at maintanance
Fri, Sat, Sun: Cardio / Aerobic Exercises with Calories under 1000 kcal a day on these three days
'Exercise Snacks' at home
Home Resistance Training Exercise Snack:
Mon & Wed: 2 Sets each of Upper Body Pull and Core Exercises thrice a day before meals
Tues & Thurs: 2 Sets each of Upper Body Push and Lower Body thrice a day before meals
Upper Body Pull: Pull Up / barbell / bicep curl / resistance band
Upper Body Push: Push Up
Core: Sit Up / Crunches / Plank / Ab roller
Lower Body: Squats / Stepper
Home Cardio Exercise Snacks:
10 minutes cardio before breakfast ( fasted zone 2 cardio )
10 minutes cardio after each meal 3 times a day
Walk / Eliptical / Stationary bike / skip rope / Zoomba etc
Resistance Training 3-4 Non Consecutive Days a week eg Mon / Wed / Fri
Full body split can be done since there is 48hrs rest between sessions
Monday / Wednesday / Friday : Upper body Push + Core Muscles + Upper body Pull + Lower Body
6-12 Rep Range but up to 20 if prone to injury or frail
3-4 Sets per session of exercise with 2 minutes rest between Sets
Progressive Overload: Aim to increase volume ie either Reps or Weight every 1-2 weeks
Prioritise Protein intake and consume calories approx at maintanance
Tues / Thurs / Sat Cardio / Aerobic Exercises with Calories under 1000 kcal a day on these three days
'Exercise Snacks' at home
Home Resistance Training Exercise Snack:
Single Set of four compound full body exercises 3 times a day, 3-4 days a week ie on 'Anabolic Days'
Upper Body Pull: Pull Up / barbell / bicep curl / resistance band
Upper Body Push: Push Up
Core: Sit Up / Crunches / Plank / Ab roller
Lower Body: Squats / Stepper
Home Cardio Exercise Snacks:
10 minutes cardio before breakfast ( fasted zone 2 cardio )
10 minutes cardio after each meal 3 times a day
Walk / Eliptical / Stationary bike / skip rope / Zoomba etc
Benefits of Exercise
Although not mutually exclusive , exercise can be categorised into types which have distinct benefits.
Resistance Training: Gain muscle and burn more calories at rest
Aerobic Exercise / Cardio: Improve heart health and burn more calories during exercise
Non Exercise Activity: Burn more calories while not actively exercising
HIIT Exercises: Heart Health and Longevity
Plyometric Exercises: Best for Bone Strength
Isometric Exercises: Best for Blood Pressure and balance.
Active Sports: Heart health, longevity and bone strength
How much should you exercise? Minimum 1.5 hrs a week is recommended but this is a minimum.
I recommend dividing the week into alternate Muscle building and Fat losing days, 4 days of resistance exercise and 3 days for Cardio for instance, ideally alternating to give 48 hrs rest to the relevant muscle groups.
Exercise can be done in longer sessions at the gym for 45-60 minutes at a time or in the form of 'exercise snacks' at home e.g. 15 minute sessions thrice a day.
When doing resistance training one should aim to stimulate most target muscle groups over the group.
For example a person going to gym thrice a week would do a 'full body workout' while a person going six days a week may prefer a split doing different exercises alternate days, again in order to give 48 hrs rest to each muscle group for recovery.
Exercise snack at home should also aim to use compound exercises to stimulate multiple muscle groups simultanously.
Examples here are generic but it is natural that males may prefer to work more on upper body and females on lower body. From a metabolic point of view it doesnt make a difference, improving muscle to fat ratio is what matters to metabolism.
Note: Clients with brittle bones ie osteopenia or osteoporosis much exercise with a straight back posture at all times.
Example Exercise for these Splits :
Upper Body Push :
Push Ups
Above Shoulder Kettle Raise
Triceps Exercise with Resistance Bands
Click to Explore GoFit Power Loop Resistance Bands - Training Pack
Bench Press
Above Shoulder Dumbell Raise
UPPER BODY PULL
Pull Ups
Click to Explore GoFit Elevation Chip Up Station & Bar – No Screw At Home Door Frame Pull Up Bar
Dumbell and Kettle Ball Curls
Resistance Band Curls and Extensions
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Barbell Curls
Core Exercises for Lower back and Abs
Ab Rolls
Rows
Lower Body
Leg Extensions and Flexions
Glute Exercises
Click to Explore GoFit Adjustable Ankle Weights
Cardio / Aerobic and Lower Body
Skip Rope
Click to Explore GoFit Beaded Jump Rope
Cycling
Walker
Lunges, Single Leg Squats, HIIT Workout
Increase Non Exercise Activity
Walking treadmill
Mini Eliptical
Under desk pedal
Click to buy Soozier Portable Mini Pedal Exercise Bike Indoor Cycle Fitness Arm Leg w/LCD Display
Increase Activity through Sports
Click to Explore Soozier 6.5'-10' Adjustable Portable Basketball Hoop System Stand Outdoor
