Matrix Fast-Mimicking Diet (FMD)
Instructions
Please read the entire instruction sheet before starting the fast.
In the days before the fast:
Drink 64oz of water daily - Up to half your body weight (lbs) in water (oz) every day.
Increase your consumptions of vegetables, whole grains, and legumes to increase your fiber intake. Smoothies are a great way to increase fiber content. Please let us know if you would like some delicious recipes.
Remove meat and processed food from your diet.
Ensure that you are having regular bowel movements. If you are not, please talk to your provider about strategies to improve bowel motility before starting the FMD.
Continue regular intake of recommended supplements until you start the FMD.
The program:
Instructions: This kit contains five bags - each labeled for its specific day of the meal program. You may change the order in which you eat any given bag's contents, but DO NOT switch items from one bag to another.
No other food or drink should be consumed except water and herbal teas. Caffeinated beverages are discouraged; however, one 8 oz cup of green tea or matcha (without cream or sweeteners) is permitted. Sodas or other calorie-containing beverages are not allowed.
Discontinue all supplements other than those provided in the FMD kit.
Activities to avoid while on the fast:
Strenuous exercise, or activities that require high levels of energy expenditure
Extreme temperature environments such as hot tubs and saunas
Long exposure to heat and intense mid-day sunlight
Adverse events:
At times you may experience fatigue, headache, dizziness, and/or difficulty concentrating.
If you experience any of these symptoms it may indicate a need for more hydration and/or electrolytes.
Please contact one of the providers at Matrix Wellness if you experience any adverse effects.
Transitioning out of the FMD:
In the days after the fast, keep meals light and small. Start Day 6 with simple vegetable soups and juices.
Then on Day 7 move to cooked vegetables, fat, vegan protein, and small amounts of fruit
You can add oil (olive, coconut, avocado, etc.) and salt to the vegetables to make them heartier and more filling. Combining fat, such as oils, nuts, seeds, and nut butter with carbohydrates is also a good way to slow down carbohydrate metabolism to prevent spikes in blood sugar.
It is likely you will get fuller faster for the first couple days so reduce portion sizes as needed.
Wait at least two whole days before re-introducing animal protein
After two full days transition back into the diet you and your healthcare practitioner have agreed on, especially avoiding any food allergies, intolerances, and sensitivities for at least the next three weeks.
After this time you can “challenge” foods that you believe may be causing inflammation in your body. The most common offenders are dairy, potato, egg, fish, fruit, meat, grains, etc. There may also be less common foods that you are intolerant to. In order to test these intolerances, introduce one of these food groups at a time by eating 1-2 servings of food from this group and then noting how your how body reacts over the next 3 days (this could manifest as headaches, joint pain, mood swings, changes in bowel symptoms or habits, etc.). After 3 days you can challenge a new food group and repeat the process.
