Fasting Mimicking Diet and Longevity Diet

Fasting Mimicking Diet FAQ's

The Fast Mimicking Diet (FMD) is a 5-day plant-based diet that is scientifically formulated to mimic the effects of fasting in the body.

Based on the work of Professor Valer Longo (not in any way affiliated with 5 Box FMD), and his team at the University of Southern California, the diet is designed to force the body to shed excess cells (including immune and mast cells) and provide nourishment for their renewal.

The 5 Box FMD version of the fasting mimicking diet is an alternative to the many do it yourself versions that are available. We have sourced a range of pre-packaged Australian products that, when combined, adhere to the protein, fat, carbohydrate and calorie ratios identified by Dr Longo in his research.

The marco-nutrient ratios that we use are shown below:

DayProtein (grams)Fat (grams)Carbs (grams)Calories
Day 127.3(10%)67.8(56%)92.7(34%)1090
Day 2-516.3(9%)35.4(44%)85.2(47%)725

For more details on what is in the box, see the section below


You will receive five individually packed boxes. One for each day of the fast.

Each day's pack contains a different selection of ready-to-eat meals (including dal, quinoa and lentils), soups, teas and snacks, as well as snacks including fruit and nut bars, seed and nut bars and pressed vegetable chips. There is plenty of variety and the food is plant-based, organic (where possible) and sourced in Australia.Below is a list of the individual ingredients in the standard box:

  • Agave Syrup
  • Chives
  • Lemon
  • Rice
  • Almonds
  • Cinnamon
  • Linseed
  • Rice 
  • Flour
  • Anti-caking agent (Silica)
  • Coconut 
  • Cream
  • Natural Colour (160c)
  • Sea Salt
  • Banana
  • Coconut Oil
  • Olives
  • Sunflower Oil
  • Black Pepper
  • Corn
  • Paprika
  • Sunflower Seeds
  • Brown Rice Puff
  • Corn Starch
  • Parsley
  • Tomato
  • Cane Sugar
  • Cumin
  • Parsnip
  • Turmeric
  • Canola Oil
  • Eggplant
  • Olives
  • Vanilla
  • Capsicum
  • Emulsified (471)
  • Pepitas
  • Walnut
  • Carrots
  • Garlic
  • Potato
  • Water
  • Celery
  • Glucose
  • Preservative (220)
  • Wheat *
  • Chia
  • Kidney Beans
  • Pumpkin
  • Yeast
  • Chickpea
  • Leek
  • Quinoa
  • Zucchini
* Removed from Gluten Free

The 5 Box Fast Mimicking Diet (FMD) can be ordered here. You will need to create a 5 Box account prior to placing your order. This will automatically add you to our rewards and discounts program and will allow you to track the progress of your order.Your payment will be processed immediately and an invoice emailed to you straight away.There are currently three versions available:Standard FMD - contains great tasting, plant-based ready-to-eat foods, including pre-packaged meals, soups, snack bars, nuts, teas, crackers and other food products familiar to Australian customers. You buy the standard box here.Gluten Free FMD - The same as the Standard FMD box, but all products containing gluten have been replaced with gluten free alternatives.Special Order - If you have food intolerances, we may be able to substitute certain products for you without upsetting the marco-nutrient ratios. Please contact us to discuss your requirements and if we can help we'll direct you to the special order page to place your order. As all special order boxes are packed specifically for you, there is an additional charge for these.
When you get to the checkout you should be given the option to pay with Afterpay, Paypal or Credit Card. See belowIf you would like to place your order over the phone please call us on 07 3102 3335 and we'll process your credit card payment manually.RegardsScott
We ship all over Australia for FREE.Packing and handling times are normally 1-2 days and shipping times are normally 2-7 days (depending on your location).Delivery is to your door and require a signature, however, at checkout you can authorise the courier to leave the box if no one is home. Please note that you insurance is voided if no signature is obtained.You will receive a tracking ID for your order which you can track online.Unfortunately we cannot deliver to a PO Box at this time.International shipping is available on request. Please email us or chat with us via Facebook messenger.For more details please view our shipping policy
To view our terms and conditions click here.Please note the warnings and restrictions listed in section 6.
The 5 Box meal plan sits between the Prolon version and the \'Do It Yourself\' versions that are available.The 5 Box version is a convenient way to perform the fasting mimicking diet at home and at work using great tasting, ready-to-eat foods. You don\\\'t have to spend hours of your life sourcing foods that conform to the macro-nutrient ratios identified by Dr Longo in his research. We have done that for you.While the two diets share many of the same ingredients, the foods we use to mimic the fasting are different. We supply natural (organic, where possible) Australian made, plant-based foods, including:Ready-to-eat mealsSoupsSnack barsNutsTeasCrackers, andOther products familiar to Australian customersThe Prolon version of the diet provides a glucose drink tailored to your height and weight. The drink is used to regulate the protein, fat and carbohydrate ratio. We achieve the optimum ratio using the food alone.The 5 Box FMD version of the diet is much less expensive than the Prolon version and is 100% Australian owned and operated.
Doctors, including Longo, advise against fasting if you're pregnant, over 70 years of age, a diabetic, on certain medications, or generally in poor health.If in doubt, please check with your doctor for ordering your box.When placing your order you will be asked to confirm that you do not have any of the above medical conditions.

Some 5 Boxers like to have blood tests taken prior to starting their fast and at the same time check in with their doctor to make sure everyone is on the same page in relation to their health.

Other useful suggestions from people who have done it before include:

  • Before your 5 Box arrives stock up the ice in the fridge. You may want to make some of the teas into ice teas. 
  • Also when your box arrives if you like your vegetable juice chilled remove them and place them in the refrigerator.
  • Delay your appointments for the 5 days, if possible. If there is anything you can reschedule, put off or simply do another time, then we suggest you make it a light week for yourself. It makes sticking to the program easier and when your body goes into ketosis you can get bad breath.
  • Old habits can die hard so if there are any sneaky snacks or items in the refrigerator that you can freeze so you won\'t be tempted we suggest you do so. Some people even tie a ribbon around the pantry door to remind them they are 5 Boxing.
  • Some 5 Boxers split the soups into 2 meals and spread them over the day. This is especially useful if you find yourself getting hungry or if you cannot eat the entire meal in one sitting.
  • It can take a lot of mental preparation to get yourself 'in the zone', so we suggest reading a really great book that will keep your mind occupied throughout the 5 Box journey.

How often you undertake a fast mimicking diet depends on your age, general health and other factors.

A good general guideline is:

  • If you are very fit, healthy and have low blood sugar levels you may only need to fast once every 6 months.
  • If you have average health and fitness levels 3 to 4 times a year is recommended.
  • If you are overweight or obese, has a hereditary risk of cancer, high risk factors for heart disease, diabetes or dementia, once a month is recommended with doctors supervision.

If you have food allergies check the 'What's in the box' FAQ to see if the box contains foods that will upset you. Some products can be swapped out for alternatives without upsetting the marco-nutrient ratios. So please contact us and we will let you know what we can do for you.

Unfortunately for people with nut and seed allergies the diet is not suitable as it contains lots of nut products.

Although fast mimicking boasts very high completion rates, individual responses to the diet vary greatly. Some people will find it very easy and may not even feel like eating all of the food provided, whereas others may struggle and feel hungry from start to finish.

Most people report reduced hunger after day 2.

Fast mimicking generally gets easier each time it is undertaken.

Yes you should take your regular medication as usual but you should always consult your doctor before undertaking the diet.

Vitamins and other supplements WILL interfere with the effectiveness of the diet.

Intense exercise is NOT recommended whilst you are undertaking the fast mimicking diet.

Just think of it as a great excuse to have a few days off. You're doing your body the world of good anyway.

Walking and moderate exercise is okay though, but doing too much will just make you hungry and increase your chances of breaking the fast.

We suggest making strenuous work appointments away from your 5 Box days.

You will have days where you feel slightly weak.

On day one or two you may have caffeine withdrawal symptoms such as headache or brain fog.

If you do eat something extra, just continue with the fast rather than start again. The fast won't be as effective, but it's not the end of the world.

5 Box comes with herbals teas that you can substitute for your morning coffee. To maximise impact of the diet it is recommended that you don't consume coffee BUT if you really need that first coffee in the morning then have one cup with no sugar or milk.

After finishing the diet you should gradually return to the amount of calories you would normally consume over the course of the first 24 hours.

According to Dr Longo, for 24 hours following the end of the five-day fast you should follow a diet based on complex carbohydrates, such as:

  • Vegetables,
  • Cereals,
  • Pasta,
  • Rice,
  • Bread,
  • Fruit, etc

You should minimize the consumption of the following:

  • Fish, 
  • Meat, 
  • Saturated Fats, 
  • Pastries, 
  • Cheeses,
  • Milk, etc

Resist any urge to eat unhealthy foods as your body is now growing new cells, so you should provide them with the appropriate nutrition.

Recipes from the two week longevity diet,  contained in Appendix A of Valter Longo's book The Longevity Diet are a excellent way to transition from the 5 Box FMD back to your normal diet. These recipes taste great, are quick and easy to prepare and  a great way to maintain a healthy diet that will promote a long, healthy life. 

Some of the ingredients hard to source in Australia and the imperial measurements can cause some confusion, so we have started work on an Australian version of Dr Longo's Longevity diet for you. You can view it here.

The Longevity Diet For Australians

In Chapter 4 and Appendix A of Valter Longo's book The Longevity Diet he outlines a non-restrictive diet based on his findings while researching logevity around the world. The diet has been optimised for minimising disease and maximising a healthy lifespan. It is easy to follow and the food tastes great.

The diet is American-based and therefore uses imperial measurements and American terms. It also mentions some food names and types that Australians may be unfamiliar with.

We have 'Australianised' the diet detailed in Appendix A of his book.

Feel free to use this for yourself, or pass it onto your friends.

We'd love to hear how you find the diet and if you have any suggestions to improve it, please let us know.

Dr Longo's research highlights five pillars for longevity, based on the diets of populations in high-longevity areas around the world. The longevity diet is based around these principles, optimised for minimising disease and maximising a healthy lifespan. 

Below is an extract from Chapter 4 of his book expanding on the five pillars:

1. Follow a pescetarian diet - Aim for a diet that is close to 100 percent plant- and fish-based, limiting fish consumption to two or three portions a week and avoiding fish with high mercury content (tuna, swordfish, mackerel, halibut). If you are past the age of sixty-five and start to lose muscle mass, strength, and weight, introduce more fish into the diet, along with other animla-based foods commonly consumed by populations with record longevity, like effs and certain cheeses (preferably feta or pecorino) and yoghurt made from goat's mil, all of which are commonly consumed in high-longevity areas.


2. Consume low but sufficient proteins - Consume 0.31 to 0.36 grams of protein per pound of body weight per day. If you weigh

The benefits of calorie restriction on the body of mammals has been known for over 100 years, however, there is a fine balance between having too many calories in your diet and having too little. 

Based on his research of people living in hihg-longevity areas of the world, Dr Longo has designed the Longevity Diet which is has been optimised to get this balance right. It has been designed to be easy to follow so that it can become the basis of your regular daily diet. 

A common trait amongst long living populations is the habit of periodic fasting. For most of us this can be a difficult undertaking. Dr Longo and his team have developed a fasting diet that mimics the effects of fasting while still providing your body with the nutrients that it requires. The Fasting Mimicking Diet is designed to compliment the Longevity Diet.

Undertaking a 5 day fast 3-4 times per year will improve overall health and enhance the effects of the Longevity Diet.

Prolon produce a fasting mimicking diet, however, this is currently unavailable in Australia and is quite expensive. Based on Dr Longo's research 5 Box FMD have produced an Australian version of the Fasting Mimicking Diet using great tasting, plant-based products familiar to Australians. This package can be purchased on this website for $179, including postage.

An Australian version of the Longevity Diet is available below.

Below are some suggestions from people who have used the longevity diet. They may help you to get the most out of it.

  1. The portion sizes are huge (American). The recipes included in the diet could be halved if you are just cooking for yourself. Or use the suggested portions for two adults.

Week 1

Breakfast



Coffee - espresso, cappuccino or latte

Almond, hazelnut or coconut milk (1 glass, 240 ml)

  • Unsweetened and supplemented with calcium and vitamins B12, B2, and D

Whole-wheat focaccia bread and extra olive oil (60 g)

  • Focaccia bread is a flat oven baked bread similar in style to pizza dough. It is usually seasoned with olive oil and salt.
  • Focaccia bread may not be available, but is is easy to make. See this recipe or this one for a Gluten Free version.

Blueberry jam (20 g, 1 Tbsp)

  • No sugar added

Coconut milk (1 glass, 240 ml)

  • Unsweetened
Nut and whole-grain dark chocolate bar.

Choose a brand that:

  • contains 150 calories,
  • low sugar (less than 8 mg)
  • made with minimum 70% dark chocolate, and
  • no milk

Try Lindt Excellence Extra Fine 70% Cocoa Dark Chocolate

Week 2

Rewards and Discounts

We love rewarding loyal customers and those who share the many benefits of fasting.

The 5 Box Rewards program is designed to thank you for your support.

It is free to join and you, and your friends, can start earning rewards and cash discounts straight away.

Click on the Green Rewards and Discounts button at the bottom of this page to join the program.


5 Box Rewards - Ways to earn 5 Box Rewards - Ways to spend 5 Box Rewards - Referrals 5 Box Rewards - Reviews
  1. If you do not have a 5 Box account just follow these easy steps to sign up.
  2. Click on the green Rewards and Discounts - JOIN NOW button that appears at the bottom of the screen. 
  3. Click on the Join Now button and follow the prompts
  4. Log in using your email address. If you have forgotten your password click on the Forgot your password link to create a new one.
  5. Once you have created your account you will be taken to the My Account page where you can see your order history and update your contact details.
  6. From here you will be able to view:
    1. Your total number of points
    2. Ways to earn points
    3. All of the rewards available to you
    4. Details of any friends that you have referred
    5. A referral link to share with your friends

Checking your 5 Box Rewards balance is easy, just follow these steps:

  1. Click here to log on to the 5 Box web site.
  2. Click the Sign in button (You will be directed to the My Account page)
  3. Click on the green Rewards and Discounts button that appears at the bottom of the screen. 
  4. An overview of your rewards will be displayed, including your current balance.

Related pages

To redeem your rewards points

To refer friends and earn points

  1. Go to our home page
  2. Click on the green Rewards and Discounts button that appears at the bottom of the screen. 
  3. Click on the Sign in link and sign on
  4. Scroll down to the Refer your friends section
  5. Copy your referral link and pass this onto your friends.

  6. When they purchase a 5 Box both your, and your friend, will receive a $30 reward to be used with their next purchase.
  7. Both you, and your friend, will receive an email notification letting you know that the points have been allocated to your account

To redeem a reward you need to collect your reward coupon code do the following:

  1. Click here to log on to the 5 Box web site.
  2. Click the Sign in button (You will be directed to the My Account page)
  3. Click on the green Rewards and Discounts button that appears at the bottom of the screen. 
  4. If you have rewards to redeem you will see them listed in the Next reward section
  5. Click on the Redeem button
  6. Click on the Apply code button and your discount will be automatically applied to your next purchase
  7. Paste this code into the Discount code section of the checkout and click the Apply button

If you have trouble applying your code feel free to message us and we'll help you out.