5 DIY Fasting Mimicking Diet Hacks: My Affordable Alternative to ProLon®

Last month's Portugal trip taught me something unexpected about meal planning. Not the "eat more pastéis de nata" kind of lesson (though that happened too), but something that completely changed how I approach my FMD cycles.

Picture this: I'm standing in a Lisbon grocery store, trying to figure out how to do my monthly fasting mimicking diet while traveling, when it hit me—I'd been overthinking this whole thing. For months, I'd been eyeing that ProLon® kit online, doing the mental math on whether $249 was worth it for five days of pre-packaged foods. But watching Portuguese grandmothers confidently navigate the produce section with their simple, whole-food approach made me realize I was probably overcomplicating things.

That trip sparked what became my DIY FMD experiment, and honestly? It's been a game-changer. Not just for my wallet (we're talking about a 75% cost reduction), but for my relationship with the whole process.

Why I Started Looking for Alternatives

Don't get me wrong—I have nothing against ProLon®. The research behind fasting mimicking diets is solid, and Valter Longo's work is fascinating. But here's the thing: $249 every month adds up to nearly $3,000 a year. That's vacation money. That's "finally replace my ancient laptop" money. That's a lot of money for what is essentially very specific portions of nuts, soups, and olives.

Plus, I'm one of those people who likes to understand what I'm eating. When I looked at the ProLon® ingredient lists, I realized most of it was foods I could find at any decent grocery store. The magic isn't in proprietary formulations—it's in the calorie restriction, macronutrient ratios, and timing.

So I decided to reverse-engineer it.

The Research Foundation (Because I'm Not Just Winging This)

Before we dive into the hacks, let me share what I learned about what actually makes an FMD work. According to the research, you need:

• Days 1-5: Specific calorie targets (around 1,100 calories day 1, then 800 calories days 2-5)
• Low protein: Less than 10% of calories from protein
• Moderate healthy fats: About 30-40% of calories
• Complex carbs: From vegetables and minimal fruits
• Minimal simple sugars and processed foods

The goal is to trick your body into thinking it's fasting while still getting essential nutrients. It's not about starving yourself—it's about precision.

My 5 DIY FMD Hacks That Actually Work

Hack #1: The Mason Jar Meal Prep System

This one came from pure laziness, honestly. I got tired of measuring portions every single FMD day, so I started pre-portioning everything into mason jars.

What I do: On the Sunday before my FMD week, I measure out five days' worth of nuts, olives, and vegetable portions into separate jars. I make big batches of approved soups and freeze them in single-serving containers. The night before each FMD day, I grab my jars and thaw one soup container.

Why it works: Zero decision fatigue during the actual fast. Everything is pre-measured and ready to go. Plus, the visual of having all five days laid out makes the whole thing feel more manageable.

Cost comparison: About $45 total vs. $249 for ProLon®.

Hack #2: The "Vegetable Soup as Your Foundation" Strategy

Okay, this hack alone probably saves me $150 per cycle. Instead of relying on whatever proprietary soups come with commercial kits, I make large batches of compliant vegetable soups that taste actually good.

My go-to recipe:

• Base of water or low-sodium vegetable broth
• Tons of leafy greens (kale, spinach, chard)
• Non-starchy vegetables (broccoli, zucchini, bell peppers)
• Herbs and spices for flavor (oregano, basil, turmeric)
• A tiny amount of olive oil for fat content

Pro tip: I make three different soup varieties and rotate them to avoid boredom. Current favorites are a Mediterranean vegetable blend, an Asian-inspired version with ginger and bok choy, and a Mexican-spiced soup with poblano peppers.

Why commercial soups are expensive: You're paying for packaging, shelf-stability, and brand markup. My homemade versions taste better and cost about $3 per serving instead of $15.

Hack #3: Strategic Nut and Olive Sourcing

Here's something I learned the hard way: not all nuts and olives are created equal for FMD purposes. You need specific portions and types, and buying them individually gets expensive fast.

What I do now: I buy nuts and olives in bulk from Costco or online, then portion them out myself. For nuts, I stick to almonds, walnuts, and macadamias. For olives, I go for the fancy ones with herbs—if I'm restricting calories, at least they should taste good.

The math: Pre-portioned FMD snacks cost about $8-10 per day. My bulk buying and portioning approach costs about $2-3 per day for better quality ingredients.

Storage tip: I vacuum seal individual portions and freeze them. They last for months and I always have FMD supplies ready.

Hack #4: The "Tea Game-Changer" Approach

This hack addresses something most FMD guides don't talk about enough: how to deal with cravings and hunger between meals without breaking your fast.

My discovery: Herbal teas can be absolute lifesavers, but only if you choose the right ones. I've found that teas with naturally sweet or savory flavors help curb cravings without adding calories.

My rotation:

• Morning: Ginger turmeric tea for anti-inflammatory benefits
• Afternoon: Peppermint tea to help with any digestive weirdness
• Evening: Chamomile or passionflower tea to help with sleep (hunger can mess with sleep patterns)

The unexpected benefit: Good quality loose-leaf teas feel like a small luxury during restriction days. It's a psychological hack as much as a physical one.

Hack #5: The "Micronutrient Safety Net" System

This is probably my most important hack, and it came from a conversation with my doctor. When you're restricting calories for five days, you want to make sure you're not missing crucial micronutrients.

What I do: I take a high-quality multivitamin during FMD cycles, but here's the key—I researched which forms of vitamins are most bioavailable and least likely to break a fast.

My approach: One multivitamin with breakfast (the day's biggest meal), and I make sure it includes B-vitamins, vitamin D, and minerals like magnesium and zinc. I also add an electrolyte supplement if I'm feeling off.

Why this matters: The research on FMD shows benefits partly because people aren't nutrient-deficient during the fast. Commercial kits often include fortified foods, so I replicate this with targeted supplementation.

What My DIY FMD Days Actually Look Like

Since everyone always asks about specifics, here's what a typical DIY FMD day looks like for me:

Morning:

• Herbal tea
• Small portion of mixed nuts (measured out in advance)
• Multivitamin

Lunch:

• Large bowl of homemade vegetable soup
• Small portion of olives
• More herbal tea

Afternoon snack:

• Another small portion of nuts OR olives (not both)

Dinner:

• Second bowl of vegetable soup (different variety)
• Steamed vegetables with a tiny drizzle of olive oil

Evening:

• Herbal tea
• Sometimes a few more olives if I'm within my calorie target

Total daily cost: About $8-12 vs. $50 for ProLon®.

The Reality Check: What's Actually Hard About DIY

Let's be honest here—doing FMD yourself isn't all sunshine and savings. There are definitely some challenges:

Meal planning takes time: You can't just order a kit and follow instructions. You need to research, plan, shop, and prep. For busy weeks, this can be a real barrier.

Portion precision matters: With ProLon®, everything is pre-measured. When you're doing it yourself, you need to be really careful about portions. I weigh everything during FMD cycles.

Quality control: Commercial kits are formulated by scientists. When you DIY, you need to do your homework to make sure you're meeting the protocol requirements.

Convenience factor: There's something to be said for having everything planned and packaged for you. My system works great when I'm organized, but it falls apart if I don't prep in advance.

My Honest Assessment After Six Months

After doing DIY FMD for six cycles, here's what I've learned: the results are virtually identical to what people report with ProLon®, but the experience is different.

Pros of my approach:

• 75% cost savings
• Better-tasting food (seriously, my soups are delicious)
• More control over ingredients and quality
• Flexibility to adjust based on what works for my body
• No plastic packaging waste

Cons:

• More time investment upfront
• Need to stay organized or the system breaks down
• More room for user error
• No customer support if things go wrong

Bottom line: If you're someone who likes to understand and control your health protocols, DIY FMD can be incredibly effective and economical. If you prefer done-for-you solutions and convenience is worth the premium, commercial kits might be better for you.

Getting Started: Your Next Steps

If you're interested in trying a DIY approach, here's what I'd recommend:

1. Do your research first: Read the actual FMD studies, not just blog posts. Understand what you're trying to accomplish.

2. Start with one cycle: Don't commit to doing this forever. Try one DIY cycle and see how it goes.

3. Track everything: Use a food tracking app to make sure you're hitting the right calorie and macro targets.

4. Have a backup plan: Keep some compliant emergency foods on hand in case your meal prep fails.

5. Listen to your body: This isn't about perfection. If something feels off, adjust or stop.

The goal is to find an approach that's sustainable for you—both financially and practically. For me, the DIY route has been a game-changer, but your mileage may vary.

What's your experience been with FMD, either commercial or DIY? I'm always curious to hear what works for different people.

Disclaimer: I'm not a doctor, nutritionist, or certified health professional—just someone sharing my personal experience with DIY fasting mimicking diets. This post is for informational purposes only and shouldn't replace professional medical advice. Before starting any fasting protocol, please talk with your healthcare provider, especially if you have underlying health conditions, take medications, or have a history of eating disorders. FMD isn't appropriate for everyone, and what works for me might not work for you. Always prioritize your safety and listen to your body throughout any dietary experiment.