Can Fasting-Mimicking Diets Help Control Type 2 Diabetes?

Type 2 diabetes is a growing health concern around the world. Millions of people are looking for ways to better manage their blood sugar—and researchers are exploring an intriguing new option: fasting-mimicking diets (FMDs).

These diets aim to give your body the benefits of fasting—without requiring you to fully stop eating. And early research suggests they may help improve blood sugar levels, reduce insulin resistance, and even support long-term metabolic health.

In this post, we’ll break down what a fasting-mimicking diet is, how it works, what recent research says, and whether it might be helpful for managing type 2 diabetes.

What Are Fasting-Mimicking Diets?

A fasting-mimicking diet (FMD) is a short-term, low-calorie, plant-based meal plan designed to mimic the effects of fasting—without completely cutting out food.

Typically, an FMD lasts for 5 consecutive days and is followed by a regular eating pattern for the rest of the month.

During the fasting-mimicking phase, you eat:

Low-calorie meals (typically 700–1,100 calories/day)
Mostly plant-based foods (vegetables, nuts, olive oil, broths)
Very low protein, sugar, and carbohydrate intake

The goal is to trick the body into entering a fasting state while still providing nutrients. This activates certain cellular processes like autophagy and improves insulin sensitivity.

What Does the Research Say?

Recent clinical studies suggest that fasting-mimicking diets may improve key markers of metabolic health in people with type 2 diabetes and prediabetes.

A 2021 Study (Cell Metabolism):

Participants with type 2 diabetes followed an FMD for 5 days each month over 3 months
Results showed improved blood glucose levels, reduced insulin resistance, and reduced liver fat
Some participants also saw a drop in HbA1c, a long-term marker of blood sugar control

A 2023 Pilot Study:

Found that periodic FMD cycles helped reduce body weight and visceral fat
Showed positive changes in fasting insulin and blood sugar
Most participants tolerated the diet well and reported improved energy

Researchers believe FMDs may “reset” metabolic processes by temporarily reducing calorie intake and altering how the body uses fuel.

How Can FMDs Help with Type 2 Diabetes?

Fasting-mimicking diets may support blood sugar control in several ways:

Improves Insulin Sensitivity

FMDs reduce inflammation and fat buildup in the liver, which can help your body respond better to insulin.

Supports Healthy Blood Sugar Levels

Lower food intake and fewer carbohydrates during FMD cycles may lead to fewer blood sugar spikes.

Promotes Weight Loss

Losing even a small amount of weight can significantly improve diabetes management. FMDs can help reduce belly fat and lower overall body weight.

Activates Cellular Repair

Fasting stimulates processes like autophagy (cell cleanup), which may improve metabolism and reduce disease risk over time.

What a Fasting-Mimicking Diet Looks Like

Here’s a general breakdown of a 5-day FMD meal plan:

Day	Calories	What You Eat
Day 1	~1,100	Nuts, soups, olive oil, herbal tea, veggies
Days 2–5	~750	Broth, plant-based bars, steamed veggies, herbal drinks

These diets are usually done once a month or once every 2–3 months under supervision.

Important Considerations

While FMDs are promising, they’re not for everyone—and should only be used under medical supervision, especially if you have diabetes or take medication.

Talk to Your Doctor If:

You take insulin or blood sugar-lowering medications
You have kidney issues or low body weight
You’re pregnant, breastfeeding, or under 18

Fasting—even modified fasting—can cause low blood sugar (hypoglycemia) in some people with diabetes, so medical guidance is essential.

Who Might Benefit?

Early research suggests FMDs may be especially helpful for:

People with early-stage type 2 diabetes
Those with prediabetes or metabolic syndrome
People struggling with weight gain or insulin resistance
Individuals looking for a non-medication-based approach to improve metabolic health

The Bottom Line

Fasting-mimicking diets offer an exciting new tool for improving blood sugar control and metabolic health—especially in people with type 2 diabetes. Early research is promising, but more studies are needed to confirm long-term benefits and safety.

If you’re interested in trying a fasting-mimicking diet, talk to your healthcare provider first. With the right plan and supervision, this approach could support your journey toward better blood sugar balance.