In this article, this Fasting Mimicking Diet (FMD) menu uses locally available foods in the Philippines. It remains low-calorie, high-healthy-fat, low-protein, and rich in fiber.
This setup mimics fasting while still allowing some food intake.
This article is a companion to the other FMD article. – Fasting Mimicking Diet: Unlock Fat Burning And Longevity In 5 Days!
📌 Daily Caloric Goals:
- Day 1: ~1,100 kcal (Transition Day)
- Days 2-5: ~750 kcal per day
✅ Macronutrient Breakdown:
- Carbs (~40%) from root crops, fruits, and vegetables.
- Fats (~50%) from coconut, avocado, peanuts, and olive oil.
- Protein (~10%) kept minimal to keep fasting benefits.
Doing the 5-day fasting-mimicking diet once a month can lead to weight loss. It also provides other health benefits, like autophagy and improvements in insulin resistance.
🔹 Day 1 (Higher Calories – ~1,100 kcal)
Breakfast (300 kcal)
🥑 Avocado with Nuts
- ½ small avocado (80 kcal)
- 5 pili nuts (100 kcal)
- 1 tsp chia seeds (20 kcal)
- Herbal tea (0 kcal)
Lunch (400 kcal)
🍲 Ginisang Ampalaya with Kamote
- ½ cup sautéed ampalaya (bitter melon) with garlic and onions (50 kcal)
- ½ cup boiled kamote (sweet potato) (90 kcal)
- ½ tbsp coconut oil (60 kcal)
- ½ tbsp sesame seeds (50 kcal)
Snack (150 kcal)
🍌 Saba Banana & Peanuts
- ½ boiled saba banana (70 kcal)
- 5 roasted peanuts (80 kcal)
Dinner (250 kcal)
🥣 Monggo Soup (without meat)
- ½ cup boiled mung beans (110 kcal)
- ½ tbsp coconut oil (60 kcal)
- ½ cup malunggay leaves (20 kcal)
- Pinch of rock salt for flavor
🔹 Day 2 (Low-Calorie – ~750 kcal)
Breakfast (200 kcal)
🥥 Coconut Chia Pudding
- ½ cup fresh coconut meat (100 kcal)
- 1 tsp chia seeds (20 kcal)
- Herbal tea or black coffee (0 kcal)
Lunch (250 kcal)
🥗 Law-Uy (Visayan Vegetable Soup)
- 1 cup mixed boiled local vegetables (okra, eggplant, squash, alugbati) (60 kcal)
- ½ tbsp coconut oil (60 kcal)
- 1 tsp flaxseeds (30 kcal)
Snack (100 kcal)
🥜 Pili Nuts & Coconut Water
- 5 pili nuts (80 kcal)
- ½ cup coconut water (20 kcal)
Dinner (200 kcal)
🥣 Lato (Sea Grapes) with Calamansi Dressing
- ½ cup lato (seaweed) (20 kcal)
- ½ tbsp olive oil (60 kcal)
- Calamansi juice & rock salt for flavor
🔹 Day 3 (Low-Calorie – ~750 kcal)
Breakfast (200 kcal)
🥭 Mango & Roasted Peanuts
- ¼ small ripe mango (50 kcal)
- 5 roasted peanuts (80 kcal)
Lunch (250 kcal)
🍲 Utan Bisaya (Vegetable Soup)
- 1 cup mixed leafy greens (malunggay, alugbati, kangkong) (50 kcal)
- ½ tbsp coconut oil (60 kcal)
- ½ tsp sesame seeds (40 kcal)
Snack (100 kcal)
🍌 Boiled Saba Banana
- ½ saba banana (70 kcal)
- Pinch of cinnamon for flavor
Dinner (200 kcal)
🥗 Ensaladang Talbos ng Kamote
- ½ cup steamed talbos ng kamote (30 kcal)
- ½ tbsp olive oil (60 kcal)
- Calamansi dressing for taste
🔹 Day 4 (Low-Calorie – ~750 kcal)
Breakfast (200 kcal)
🥥 Buko & Chia Seeds
- ½ cup fresh coconut meat (100 kcal)
- 1 tsp chia seeds (20 kcal)
Lunch (250 kcal)
🍲 Ginataang Kalabasa & Sitaw (without meat)
- ½ cup kalabasa (squash) (70 kcal)
- ½ cup sitaw (string beans) (40 kcal)
- ½ tbsp coconut oil (60 kcal)
Snack (100 kcal)
🥜 Roasted Peanuts & Coconut Water
- 5 peanuts (80 kcal)
- ½ cup coconut water (20 kcal)
Dinner (200 kcal)
🥗 Seaweed & Cucumber Salad
- ½ cup lato or guso (seaweed) (20 kcal)
- ½ tbsp olive oil (60 kcal)
- Cucumber slices with calamansi dressing
🔹 Day 5 (Low-Calorie – ~750 kcal)
Breakfast (200 kcal)
🥑 Avocado with Roasted Pili Nuts
- ¼ small avocado (40 kcal)
- 5 pili nuts (100 kcal)
Lunch (250 kcal)
🥗 Laing (without meat or shrimp)
- ½ cup gabi (taro) leaves (50 kcal)
- ½ tbsp coconut oil (60 kcal)
- ½ cup coconut milk (100 kcal)
Snack (100 kcal)
🍌 Saba Banana with Cinnamon
- ½ boiled saba banana (70 kcal)
Dinner (200 kcal)
🥣 Vegetable Soup with Malunggay & Flaxseeds
- 1 cup vegetable broth (10 kcal)
- ½ cup malunggay leaves (20 kcal)
- ½ tbsp flaxseeds (35 kcal)
Filipino 5-Day Fasting Mimicking Diet PDF
You can download and print the sample Filipino 5-Day Fasting Mimicking Diet
🌿 Extra Tips for FMD Success
✅ Drink plenty of water throughout the day.
✅ Black coffee, herbal tea, and unsweetened green tea are allowed.
✅ Minimal animal protein ensures autophagy and metabolic benefits.
✅ Healthy fats (coconut, pili nuts, olive oil) keep you full while mimicking fasting.
✅ After Day 5, transition gradually back to normal eating with balanced whole foods.
🎯 Why This Works for Fasting Mimicking Diet?
✅ Uses locally available, nutrient-dense foods in the Philippines.
✅ Mimics fasting conditions with low-calorie, low-protein, high-healthy-fat meals.
✅ Supports autophagy, insulin sensitivity, and metabolic health.
✅ Provides enough fiber, healthy fats, and micronutrients for energy and satiety.
Filipino 5-Day Fasting Mimicking Diet Shopping List
I hope you gain from this.
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Related:
- Intermittent fasting Reverses Endothelial Dysfunction
- Intermittent Fasting and Heart Attacks
- Fasting Improves Diabetic Kidney Disease
References:
- Hajek P, Przulj D, Pesola F, McRobbie H, Peerbux S, Phillips-Waller A, Bisal N, Myers Smith K. A randomised controlled trial of the 5:2 diet. PLoS One. 2021 Nov 17;16(11):e0258853. doi: 10.1371/journal.pone.0258853. PMID: 34788298; PMCID: PMC8598045.
- Cheng CW, Villani V, Buono R, Wei M, Kumar S, Yilmaz OH, Cohen P, Sneddon JB, Perin L, Longo VD. Fasting-Mimicking Diet Promotes Ngn3-Driven β-Cell Regeneration to Reverse Diabetes. Cell. 2017 Feb 23;168(5):775-788.e12. doi: 10.1016/j.cell.2017.01.040. PMID: 28235195; PMCID: PMC5357144.
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