all the details: My Prolon 5-Day Fasting experience

Image: Prolon Box Graphic

This is an all-you-need-to-know guide on the 5-day Fasting Mimicking Diet (FMD) by Prolon. I wanted to share my honest opinion and personal experience as I walk you through each day of eating, how I felt and what the program is all about.

The Prolon Fasting Nutrition program was scientifically developed and clinically tested by 18 universities to nourish your body (consuming macro and micro nutrients) while guiding you into a fasting state, ultimately aiding in cellular rejuvenation. The program includes a complete 5-day meal kit, delivered to your door, separated by five individual boxes each with your breakfast, lunch, afternoon and dinner items.

I first heard about Prolon’s program through a co-worker mentioning her families success on it. Coincidentally, I met with my dietician a week later, who recommended the same program to me to aid with my body composition goals. My dietician and I had discussed my recent transition into the Mediterranean style of eating and how this 5-day fasting method could be a nice reset or jumpstart for my metabolism and in turn aid in fat loss.

I did in fact lose over 5 pounds per my at-home scale after completion, which is about what Prolon claims is average for being on the program, but not necessarily for everyone. Nor is weight loss the primary goal of the program, it’s much more about giving your body the break in a fasted state for cellular repair and regeneration.

Prolon’s research has also shown that one’s biological age score after three cycles of the program can decrease by 2.5 years which I thought was interesting.

So what does this cellular rejuvenation stuff actually mean…

Think about the everyday stress we endure and the toxic overload we face in todays environment. Our body does its best to keep up with the detox, recovery and healing, but its tough on our bodies and as we age, the cellular recovery and vibrancy decreases. Fasting allows the body to use its own fat and glycogen reserves. Beyond a couple days, the body experiences Autophagy where it essentially cleans out damaged cells, repairing and regenerating newer, healthier cells.

What’s in the meal kit: Soups, bars, snacks, supplements, shakes and herbal teas.

More specifically, the plant-based soups are powdered packets in a variety of mixes, such as Minestrone, Tomato, Chickpea Leek, Red Bell Pepper Onion, Lentil Curry, Carrot Ginger, and Green pea Chive. You just add hot water and mix. I recommend using my handheld frother, which blended them perfectly.

The Nut Bars are cold-pressed, whole ingredient bars primarily made with nuts like almonds, macadamia and pecans. The snacks include Italian sourced Olives and Kale crackers with plant protein. The Supplement packets include multivitamins, amino-acids, minerals and omega 3-fatty acids.

They also include what they call the L-Drink which is a fruit-flavored glycerol mix, designed to protect muscles throughout your fast. There was also a shake packet on the first day, you just add to water.

Lastly, are the caffeine-free herbal teas. These not only have beneficial antioxidants but keep you hydrated and for me, filled in the gaps when I needed something but couldn’t eat.

Image: An example of what was included for lunch

Cost: $222 (after taxes) for the expanded variety. Shipping is free. I’ve also seen sales for $185. After purchasing, I received a 20% code so I’ll share it here: https://441prolonfmd.refr.cc/default/u/allisoncasassa

Community Support: Prolon provides coaching support during the program. I did not participate, however I love the opportunity given to join a coach-led Facebook fasting group for added support along the way. You can also sign up for Prolon tips.

What’s happening internally directly from Prolon’s website:

• Day 1: Transforming to a Fasting State - The body transitions to a state of fasting and fat-burn mode, preparing for cellular clean-up. 

• Day 2: Fat-burning & Ketogenesis - Fat-burning ramps up, contributing to the initiation of ketogenesis (ketone production). By the end of this day (48 hours), ketosis may occur.

• Day 3: Autophagy - clean up state: Cellular clean-up (autophagy) begins. Fat-burning and ketone production/utilization continues and increases. 

• Day 4: Cellular Rejuvenation - Cellular cleaning/renewal and fat-burning continues. Your cells begin looking like younger versions of themselves. You're in the final stretch.

• Day 5: Renewal & Change - Fast completed, cellular renewal continues beyond day 5. A majority of users report an increase in energy on day 5 and beyond. 

My Experience:

Day 1 was fine and relatively easy for me. I didn't feel like I needed any additional food to feel fully satiated. I was pleasantly surprised by how good the soups tasted. This is also the one and only day you get a fasting shake as an afternoon snack and both crackers and olives at lunch time with your soup. This is also a day where your calorie intake is at about 1150. The remaining four days are approximately 800 calories a day.

So day 2 was a different story. By the afternoon I was getting those hunger cues/hunger pains/stomach growling. There were a few moments in the day that I wished I could eat something more, even if it was just a handful of nuts or a piece of fruit. My mood was overall relaxed, however lacking energy and not wanting to be super productive. I was able to get my daily walk in (with the extra nudge from my dog) and work my 9-5 job at an even-keel pace but not particularly motivated.

That general feeling carried into Day 3. Still not feeling my normal energy levels or motivation. Brain power wasn't all there. I was very hungry at times. I'd eat the provided morning nut-based bar and have a few sips of coffee and tea and feel pretty good for an hour or so but by 10am I was hungry and trying to hold out as long as I could for the provided lunch items of a soup packet, extra virgin olive oil, (sometimes a packet of crackers or olives depending on the day) and an NR-1 supplement packet.

These soups were delicious. There is no denying that and they do satiate and feel nourishing at the time. Again, I hit that moment an hour or two later where I'm very hungry, which is where the snack available everyday except Day 3 is so welcomed and needed. But warning, its a packet of olives. The olives are delicious and do the trick with those healthy fats and great flavor but not going to lie, so many times I was wanting more...

I woke up on Day 4 not hungry which really surprised me, especially given the last couple days on the program. In fact, I ate a couple bites of the small breakfast bar and stopped to get ready and walk my dog. I returned from the walk, still feeling good and finished eating the bar but not from a place of feeling super hungry. My energy levels and overall mood shifted day 4 as well, feeling more myself with a bonus of feeling a bit lighter in body and spirit!

I sipped my lemon tea and coffee (black) and by 10:45 I was craving the olive pack (allotted for lunch). By noon, I was ready for my carrot ginger soup w/olive oil topping, and supplement. I prepared another cup of tea, this time Hibiscus and by dinner it'll be Spearmint tea. Throughout the day, you're also sipping on what they call the L-drink. It has glycerin in it to provide an alternate energy source for the body to use, protecting lean body mass. It doesn't have much flavor, its either orange or berry but super mild/watered down in taste. This is given days 2-5 to sip in 28 ounces of water throughout the day.

Hydration is essential during fasting and they make it rather easy to stay on track with getting in your fluids between the multiple satchels of tea, the L-drink, and the recommended 32 ounces of water on top of that.

So rounding out day 4, I was feeling a bit hungry for a snack around 2pm and luckily a second packet of olives was on the docket.

It was a running joke with my husband where he celebrated me being able to have an olive! 

I also made myself a small black coffee, more for the flavor and to curb cravings. They don’t necessarily recommend coffee but you are able to have a small cup (no creamer or additions allowed). I continued to drink water and made more tea.

By 5:30pm I was ravenous for the minestrone soup and was so thankful a “dessert” bar of sorts (nut based with chocolate chips) was included today.

Day 5 had me feeling proud, knowing that I was helping my body and overall health. I was feeling and seeing results which was rewarding, but I was very much OVER soup! I was counting down the minutes and so excited that I could get back to some normalcy in my eating the next day. I read other peoples reviews and laughed at the mutual feelings of 5 days being totally doable and not technically “long” but it does feel like you’ve been at it a lot longer then you have been. I also read how some people never felt hungry or starved, where as I admittedly had a few moments of hunger but nothing extreme.

Would I do it again in the future? Yes, in fact, I’d consider doing the 5-day program a couple times a year. However, I don’t know if this is for everyone. I say that by keeping in mind those who may not eat a ton of vegetables in their diet and wouldn’t necessarily enjoy the soup options, as they don’t include chunks of veg, pasta, potatoes or meat. Think more veggie based broth. For instance, my husband would spit out the kale crackers and he doesn’t like olives, so for someone like him, it just simply wouldn’t work.

For me, these food ingredients are things I already consume daily, not to mention, I’ve partook in elimination and detox diets, diet challenges and juice cleanses in my past. I’m kind of game for anything.

My biggest takeaway is the reminder that I don’t need as much food as I think I do. It put my portions in check. It definitely reset my appetite and hunger cues. It motivates me to keep up my daily walking habit and continue working toward my body composition goals (formulated from my InBody scans taken at my doctors office), meaning reducing body fat and visceral (belly) fat.

And hey, if at a cellular level my body is in a better place than it was five days ago, I’m a happy girl.