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% of your calories from protein per day. All the studies on the FMD use plant based sources for protein, and zero animal sources, so it makes sense to replicate this.
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.
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*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.