https://www.youtube.com/embed/uKgXptIJjz0
Welcome back! Welcome to your fasting guide
part two. In this video I'm going to take you through a fasting mimicking diet DIY style. I'm
going to include a menu for every single day of the five days with the total calorie count, the
measurements for every single ingredient in grams, and show you exactly how I measure out one meal.
If you know how to do one meal it's just rinse and repeat for the rest of the meals. ProLon
specifically states that the fasting mimicking diet cannot be recreated at home. This in
particular is not of course technically the fasting mimicking diet that belongs to ProLon
this is the DIY version of what we call a "5 day reset" that is heavily inspired by the fasting
mimicking diet by Dr Valter Longo. I'm going to show you all of the tools that you need. First
of all you're going to need your food. You are absolutely going to need a weight scale, so any
weight scale will do. I will link everything in the description for you including a link where
you can go and get the entire menu that we have devised along with every single day's breakfast,
lunch, and dinner, and snack.
So we've got our weight scale - this is going to be our trusty
friend for all of the five days. You are going to want to keep this guy on your countertop and just
have it handy because this is like your sidekick. I also like to have a fresh clean plate because
I don't want to get this guy dirty. You can put a piece of plastic on it to keep it clean or a paper
towel but I'm just going to keep it super simple and just do a clean plate.
I also have a regular
plate. I like to do my best to serve myself nicely and to treat myself in a queen-like manner so this
is as enjoyable as possible. In terms of other equipment besides food this is absolutely not
necessary but as we go into a fasting state over the first and second days - because Longo says
it takes about 24 to 48 hours - what we're going to do is instead of our bodies burning glucose
for energy we are going to be burning fat for energy or ketones. So this is a keto reader
meter something or other; again I will link it in the description. So you have all these little
contraptions. This is the thing that measures it. You prick yourself with this guy so you've got
to have clean needles.
You've got to have these test strips. I have an entire box of test strips
and this one has a number of glucose ones as well as keto ones. So there are all these test strips
that you will input into this little machine. if you want an actual like real demo of doing that
let me know in the comments and I will do that for you. If you want me to show you exactly how
to prepare every single meal as opposed to just the first one - which I'm going to show you today
- please let me know in the comments and I'm happy to do that.
There's something interesting from
a psychological perspective when we watch others do something it's almost as if our brain can't
decide whether that was actually us doing it or us watching somebody else do it. What I want you
to feel and think is that you're doing this. The fact that you've seen it done now you know that
you can do it on your own. It's super simple; this is not the hard part. Lastly we're going to need
our vegetables, right? All of our plants. All of the things that we're going to eat - those precious
1090 calories and even more precious 725 calories. When you download our menu for the 5 day reset
you will see breakfast, lunch, snack, and dinner, and all of those ingredients are listed in order
of either alphabetically but more so in the order that I like to measure things out. Getting into
ketosis - that's why I like to use this thing to measure whether or not I'm actually in ketosis
only because I want to see exactly what's going on.
It really is not an exact measurement using
just one of these contraptions but I like to see in general, am I in ketosis? I want to know
for sure so at least that is something that is going to show me. According to Google blood ketone
levels of about 0.5 to 3 milligrams per deciliter is a good indication that oh yeah we got ketones
in our bloodstream and we are now burning fat for energy. Specifically a breakdown of excess fat
stores. So the reason why many of you are probably going to do this is because you want to drop some
weight, you want to slim down. If you're focused on your overall health, great. I just gotta say
you're a badass for doing this.
Good for you and really just congratulations because you are going
to go through a little mini metamorphosis during this five days. There's just so much to be said
about that and so much to celebrate about that. First you turn this thing on and you want
to make sure that you're in grams. See you can change to milliliters, fluid ounces,
ounces, we want it set to grams.
Now it's going to weigh this plate. We're going
to reset it by simply pressing that. Yay, all right. The first thing I'm going to do
is do my walnuts and it's 6 grams of walnuts. That's typically literally two and a half pieces. You'll get
to know the weights of this stuff really well! You can be really exact which is exactly what I did in many
rounds. Okay that's better, 6.1 I'm happy. Next is carrots. So let's do 50 grams.
Just make sure you reset every time. 50 grams - I gotta shave five grams off.
49.1, 51.1, 50.2 - I'm happy with that. So cucumber is 80 grams. Alright, 80 and a half. If you want to get real exact you can absolutely
go ahead and do that.
That's close enough for me. The more I feel like I have to eat, the more
abundant it seems so I'm gonna go with that. Lastly we do our avocado. I've washed the outside. Typically
80 grams is about half of an avocado I find. Look how gorgeous that is. This
one is nice and ripe. Just want to make sure that the underside is nice and fresh. Oh that's a fresh one. so 104 grams - we only
want 80 so let's start taking a bit off at a time. Yes this is what it takes to do the
FMD (diy) at home with real food. Okay so 79.8 - pretty good now we're going to
put this aside. Let's just bring our plate back. What I really enjoy doing is just
salting my avocado for sure, my cucumber. I like pepper - lots of pepper. And there is our
final dish for breakfast.
I've also included a little bit of onion sprouts or just homemade
sprouts. These are negligible in terms of calories but they are so nutrient dense so if by
chance you do want to include just a little bit, it could pretty up your salad, it could pretty
up your dinner soup, I would highly recommend this. Now that you've seen the breakfast weigh-in
you will do that for lunch, you will do that for your snack, you will weigh everything. And
then of course you will do that for dinner. Now the lunch is just a salad - after you have
your salad, you will still be hungry. Maybe you won't - maybe that's going to be very satiating
for you and your body is going to be loving all of those nutrients coursing through its veins and
you're gonna feel good. But my high recommendation is once you have your lunch - salad - and you
are still left with ravenous hunger if that is the case (especially if this is your first round)
then please do not dive into eating your snack. Really do your absolute best to hold off on
enjoying your snack for as long as possible. This is going to be a lifesaver because that
mid-afternoon crash - ohhh.
When you got that snack to lean on, that snack is going to give you
life. So much gratitude for calories. When you are enjoying your snack instead of just inhaling
it all down, take a piece of a cashew and really enjoy the flavors. I promise you cashews have
never tasted so good and blueberries have never tasted so sweet. Once it's time for dinner you can
measure everything out, plop it into a little pot, fill it up with water, put it on the stovetop.
Once it's boiling then you bring it down to a simmer and then you just cook it for 10, 15, 20
minutes - however you want. And then you will season it with a little bit of salt, with a little
bit of spices like red chili flakes, or just salt and pepper. You are allowed to use up to one
tablespoon of spices every day and one teaspoon of salt.
I don't exactly measure the spices. The
DIY version is a little more relaxed however I urge you and I encourage you to be very specific
with your weight measurements of all of your food because you're doing all of this work anyway.
Just stick with the program and you'll do great!.
