FASTING-like diets could reverse the ageing process and protect against killer diseases, a study suggests.
Researchers found people who followed a fasting-mimicking diet (FMD) lowered their biological age by an average of two and a half years.
The fasting-mimicking diet (FND) could reverse the ageing process and lower your risk of several killer health conditions, scientists sayGetty
They also slashed their risk of age-related health conditions like cancer, diabetes and heart disease.
Scientists put it down to participants reducing insulin resistance and liver fat, and slowing immune system ageing.
Senior author Professor Valter Longo said: “This is the first study to show that a food-based intervention that does not require chronic dietary or other lifestyle changes can make people biologically younger.
“This is based on both changes in risk factors for ageing and disease, and on a validated method developed to assess biological age.”
The FMD, created by a laboratory at the USC Leonard Davis School of Gerontology in California, US, is a five-day diet which is high in ‘healthy’ unsaturated fats and low in overall calories, protein and carbohydrates.
It is designed to mimic the effects of a water-only fast, while still providing the necessary nutrients.
It is said to trick the body into releasing enzymes and other chemicals that have been linked to longevity.
The style of fasting is also supposed to make it easier for people to follow and stick to.
Prof Longo and his team analysed the effects of the FMD in two clinical trial populations, each with men and women aged 18 to 70.
Participants underwent three to four monthly cycles of the FMD, during which they adhered to the diet for five days and then ate a ‘normal’ diet for 25 days.
While sticking to the FMD, they consumed things like plant-based soups, energy bars, energy drinks, crisps, and tea – all of which were portioned out over the five days.
They were also given a supplement which provided high levels of minerals, vitamins, and essential fatty acids.
On day one, they ate 1,010 calories. This reduced to 717 on days two to five.
Their diets were 46 per cent fat, 43 per cent carbohydrates and 11 per cent protein on the first day, then 44 per cent, 47 percent and nine per cent for the others.
Meanwhile, a control group was instructed to eat either a ‘normal’ or Mediterranean-style diet – which is what the FMD participants ate in their ‘time-off’.
Results, published in the journal Nature Communications, revealed that those in the FMD group had a lower risk of diabetes, including less insulin resistance and reduced HbA1c levels.
They also had decreased abdominal and liver fat – which is associated with a reduced risk of metabolic syndrome – and an increased lymphoid-to-myeloid ratio, which is an indicator of a more youthful immune system.
‘Short-term and achievable’
Further statistical analysis of both clinical studies showed that the FMD participants had reduced their biological age by two and a half years on average, independent of weight loss.
‘Biological age’ is a measure of how well a person’s cells and tissues are functioning, as opposed to chronological age, which is how long you have been alive.
Scientists believe the FMD has “rejuvenating effects on the immune system”.
“This study has shown for the first time evidence of biological age reduction from two different clinical trials, accompanied by evidence of rejuvenation of metabolic and immune function,” Prof Longo said.
First author Professor Sebastian Brandhorst added: “Our study also lends more support to the FMD’s potential as a short-term, periodic, achievable dietary intervention that can help people lessen their disease risk and improve their health without extensive lifestyle changes.”
The team hope their findings will encourage more doctors across Europe and the US to recommend the FMD to patients with higher disease risk factors, as well as to typically ‘healthy’ people who may be interested in the other benefits – including a ‘younger age’.
Previous research by Prof Longo has indicated that brief, periodic FMD cycles can promote stem cell regeneration and lessen chemotherapy side effects.
Meanwhile, trials on mice have found that the FMD can reduce signs of dementia.
However, the new study was the first to demonstrate the effects of the FMD on insulin resistance, liver fat, immune system ageing, and biological age.
The fasting-mimicking diet (FND)
The fasting-mimicking diet (FND) was created by scientists at the USC Leonard Davis School of Gerontology in California, USA.
It is high in ‘healthy’ unsaturated fats – found in foods like avocados, olives and peanuts – and low in overall calories, protein and carbohydrates.
It is designed to mimic the effects of a water-only fast, while still providing the necessary nutrients.
People generally stick to it for five days, then continue to eat ‘normally’ for the following 25 days. This cycle is then repeated.
On day one, it is recommended to consume about 1,010 calories.
This consists of 46 per cent fat, 43 per cent carbohydrates and 11 per cent protein.
On days two to five, this lowers to 717 calories, and 44 per cent fat, 47 percent carbohydrate and nine per cent protein for the others.
Recommended foods include:
Vegetable-based soups (e.g. minestrone, tomato or mushroom)
Energy bars (made from nuts like almonds, pecans and macadamia nuts)
Fruity energy drinks (containing a ‘proprietary glycerol mix’)
Snacks (e.g. kale crackers and olives from Spain)
Caffeine-free herbal teas
A supplement providing high levels of minerals, vitamins, and essential fatty acids is also suggested.
The FND is said to promote “rejuvenation from within for healthy ageing”.
Source: Nature Communications