The concept of intermittent fasting and the fasting mimicking diet has gained significant attention, especially in the health and wellness world. The idea behind it is straightforward: by limiting the time your body spends digesting food, you give it more time to heal, repair, and rejuvenate. When your insulin levels are kept low for extended periods, your body starts tapping into stored fat for energy, leading to weight loss.

However, adopting this lifestyle can be challenging. We’ve all grown up with the idea that three square meals a day are the key to good health. You’ve probably heard that “breakfast is the most important meal of the day,” a well-meaning piece of advice from many grandparents. But recent research suggests that skipping breakfast might be a crucial step in achieving weight loss and maintaining overall health.

That’s where the fasting mimicking diet comes in—a simple yet effective method that makes intermittent fasting more manageable.

What is the Fasting Mimicking Diet?

The fasting mimicking diet is a low-calorie, high-fat, low-carb, and low-protein plan designed to trick your body into thinking it’s fasting. Despite its low calorie count, this diet ensures your body still gets the nutrients it needs for cellular regeneration and optimal health.

While there are many commercialized versions of this diet, you don’t need to break the bank on meal plans. In fact, a DIY version of the fasting mimicking diet can be easily done at home by following a few key guidelines:

1. Low carbohydrate intake
2. Minimal animal-derived protein
3. High levels of essential micronutrients (30-50% of the daily recommended intake)
4. Plant-based protein sources, such as lentils, quinoa, and nuts
5. Healthy fats, primarily from sources like coconut oil, olive oil, and nuts
6. Limit sugars to less than 30g on day 1 and under 20g on days 2-5

With these principles in mind, you can start your fasting mimicking journey right away. If you’re looking for a more detailed, day-by-day plan, check out our in-depth guide titled “The Complete Fasting Mimicking Diet DIY Plan.” But if you want to jump in quickly, here are four easy hacks to help you get started.

Hack #1: Start with Bulletproof Coffee

If you haven’t already discovered Bulletproof Coffee, you’re missing out on one of the most popular drinks for fasting enthusiasts. This drink, made by blending black coffee, butter, and MCT oil, helps curb hunger and provides sustained energy without spiking your insulin levels.

If you follow the 16:8 intermittent fasting method (fasting for 16 hours and eating during an 8-hour window), Bulletproof Coffee is a perfect way to start your day without breaking your fast. The blend of caffeine, healthy fats, and MCT oil ensures you’re energized and focused for hours, making it easier to skip breakfast.

Here’s a simple recipe:

• Brew a strong cup of your favorite coffee (I recommend Boxcar House Blend #7).
• Blend it with 1-2 tablespoons of grass-fed unsalted butter or ghee.
• Add 1-2 tablespoons of MCT oil (Viva Naturals is my top choice).

Blend for 20-30 seconds, and you’ve got a creamy, satisfying beverage that helps fuel your morning without disrupting your fast.

Hack #2: Keep Fast Bars Handy

Fast Bars are a great addition to your fasting mimicking routine. These plant-based protein bars, developed by scientists at the University of Southern California, are packed with healthy fats from nuts, keeping your body in a fasting state while providing essential nutrients.

Incorporating Fast Bars into your diet offers a quick and easy way to stay on track with your fasting mimicking plan while satisfying your hunger. They are perfect for supporting your intermittent fasting routine and helping you achieve your weight management and wellness goals.

Hack #3: Discover Your Fasting Rhythm

Intermittent fasting, like dancing, is all about finding your own rhythm. I personally follow the 16:8 method, eating during an 8-hour window (from noon to 8 PM), and fasting for the remaining 16 hours. During this time, I ensure my meals are balanced and satisfying, and I avoid late-night snacks.

The key to making intermittent fasting sustainable is listening to your body and adjusting as needed. If I’m struggling with hunger in the morning, I’ll have a Fast Bar or a cup of Bulletproof Coffee to help me power through until noon.

Additionally, I’ve learned to slow down and savor my meals, which not only makes the eating experience more enjoyable but also helps me relax and destress. When you’re fasting, food takes on a whole new meaning, and your approach to eating can significantly impact your overall experience.

Hack #4: Understand Your Food Sensitivities

Millions of people unknowingly suffer from food sensitivities, which can interfere with weight loss and contribute to various health issues like indigestion, inflammation, and chronic fatigue. By eliminating foods that your body has trouble digesting, you can improve the effectiveness of the fasting mimicking diet.

Consider taking a food sensitivity test (such as the at-home Everlywell test) to identify which foods might be causing your discomfort. By removing these from your diet, your body can focus on healing and repairing, making your fasting mimicking diet more successful.

By incorporating these four simple hacks, you can start your fasting mimicking journey right away and experience the many benefits of this powerful diet approach.