‘Fake fasting’ is emerging as a new anti-ageing trend that claims to deliver the benefits of fasting without giving up food. Experts say it may support cellular repair, fat loss and longevity, but it also comes with cautions. Here’s what you need to know.

The search for the perfect anti-ageing diet never quite ends. From intermittent fasting to ketogenic eating plans, most solutions demand discipline, calorie cuts or strict meal routines. However, a new trend gaining global attention, popularly called ‘fake fasting,’ suggests that you might be able to enjoy the benefits of fasting without going completely hungry. And yes, experts are taking it seriously.

Often referred to as a fasting-mimicking diet (FMD), this method essentially convinces your body that it’s fasting even though you are consuming small, nutrient-rich meals. The idea is simple: trigger the cellular and metabolic benefits of fasting, minus the exhaustion and deprivation that typically come with not eating at all.

Fake fasting or FMD was developed by Professor Valter Longo, a leading longevity researcher at the USC Leonard Davis School. The diet usually lasts five days and significantly reduces calorie intake while still allowing participants to eat carefully designed plant-based meals.

The goal is to mimic the biological effects of water-only fasting, including reduced inflammation, lower insulin levels, improved metabolic function, and enhanced cellular repair. One of the major processes triggered during fake fasting is autophagy; a natural ‘clean-up mode’ that helps remove damaged cells and promotes regeneration.

Longo has described the method as the first food-based intervention shown to make people ‘biologically younger’, based on two clinical trials measuring biological age and metabolic markers.

In studies conducted at USC, participants followed three to four cycles of the fasting-mimicking diet, each followed by a return to regular eating. Their meal plans typically included plant-based soups, nut bars, herbal teas, chips made from vegetables, and dietary supplements rich in vitamins, minerals and essential fats.

The findings were noteworthy:

• Reduction in diabetes risk factors
• Lowered liver fat
• Improved markers of ageing
• Better metabolic and immune function

Researchers noted that combining restricted calories with specific nutrient ratios may create an environment ideal for cellular rejuvenation.

A typical FMD programme is low in carbohydrates and protein but high in healthy fats. It may include:

• Nut-based energy bars
• Light vegetable soups or broths
• Olives or kale chips
• Herbal teas
• Small portions of vegetables
• Low-glycaemic fruits such as berries, pears or apples

Most people follow it using pre-packed meal kits such as ProLon, designed to maintain the precise nutrient balance Longo’s research recommends.

Experts say this diet may be helpful for people who want to:

• Lose weight or reduce belly fat
• Improve metabolic health
• Support healthy ageing
• Lower inflammation
• Reset unhealthy eating habits
• Reduce certain risk factors for chronic illnesses

Because you are still eating, many find it easier to follow than strict fasting.

Fake fasting is not suitable for everyone. Some people may experience:

• Low energy or fatigue during the five-day cycle
• Irritability or headaches
• Difficulty adjusting to low calories

It is not recommended for pregnant or breastfeeding women, underweight individuals, or those with chronic medical conditions without professional supervision. As with any major dietary shift, experts advise speaking to a doctor before starting.

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