FMD principles.

Give preference to plant foods.
The basis of the diet should be vegetables and leafy greens. Try to avoid vegetables that are high in starch, such as beets and carrots and nightshades. Also, it is worth excluding fruits for this period. They contain a lot of fructose, which provokes an increase in insulin in the blood.

Eating small amounts of protein.
This nutritional system provides for the intake of all the nutrients you need. Protein is essential for your body to function, so you can consume it in small amounts during this period. As a rule, the norm should be between 0.68 and 0.8 grams of protein per 1 kg of body weight. If you are over 65 years old, you should increase your protein intake to avoid losing muscle mass. Choose plant-based foods and fish as a source of protein.

Eating fat and complex carbohydrates.
This food system allows you to consume unsaturated fats, which are found in foods such as salmon, almonds, and walnuts. You should cut out your intake of hydrogenated and trans fats. The diet should be rich in complex carbohydrates found in whole-grain bread and vegetables.

Nutritional value.
Your diet should be reduced in calories but contain protein, fat, and carbohydrates. Also, you can consume vitamins and minerals if your diet does not provide enough of them.

Simplicity and variety.
Experts recommend eating a variety of foods but keeping them simple. Complex dishes with many ingredients are less digestible. Therefore, give preference to the food that your ancestors ate.

The amount of meals.
If your weight is within the normal range, you should eat twice a day and have one light snack. If your weight or muscle mass is too low, eat three times a day plus one snack.

Food window.
Using this food system, you should limit the time you eat. Typically, experts recommend making a food window of 11-12 hours or less. For example, if you eat breakfast at 8 am, end your meal at 8 pm. Smaller food windows of ten o’clock and less are more effective for improving health, but they are much more difficult to comply with and side effects of gallstones forming.

Frequency of use of FMD.
Experts recommend using such a nutritional system for five days every three months. Some people use FMD every month. But, it is difficult for people who are not used to food restrictions.

Contraindications.
This nutritional system allows you to lose from two to three kilograms of weight in five days. But, pregnant women, people with chronic illnesses, eating disorders, and over 70 years of age should avoid using such a dietary system. Despite its positive effects, it contains many restrictions that can be harmful to health.