Intermittent fasting has taken the world of fitness and nutrition by surprise.
Early evidence shows that fasting on a regular basis for a brief period of time may be a straightforward but successful way to lose weight and increase metabolic health.
There are a variety of ways to incorporate an intermittent fasting diet into your daily life, but Eat Stop Eat is one that is becoming more widespread.
This article covers everything you need to know about the Eat Stop Eat diet, including how to follow it, why it works for weight loss, and any potential risks to think about before starting.
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What is Eat Stop Eat diet?
The Eat Stop Eat plan is the definitive intermittent fasting diet reference.
This means you fast for a certain amount of time, normally 24 hours, then break your fast and eat normal again for couple of days without fasting before returning to a fast.
Once or twice a week, you can fast. Eat Stop Eat does not place any restrictions on what you should eat. It makes you pay more attention to what you eat.
This fasting method aims to help you lose weight quickly and easily while still improving your overall health.
The philosophy of intermittent fasting, according to Eat Stop Eat creator, Brad Pilon, encourages weight loss and muscle retention.
According to Brad, the program outperforms other weight-loss plans that require you to remove those foods from your diet or reduce your calorie intake in order to lose weight. It would also be easier to stick to it over time when it emphasizes on what you consume rather than when you eat.
How to do Eat Stop Eat diet
The Eat Stop Eat diet is relatively simple to implement.
Simply pick one or two non-consecutive days a week where you will not eat or fast for the whole 24-hour cycle.
You could eat as much as you like the other 5–6 days of the week, but it’s recommended that you make sensible dietary decisions and don’t consume more than your body requires.
When you do the Eat Stop Eat diet you can still eat something on every day of the week, which might sound counterintuitive.
If you’re fasting from 9 a.m. Tuesday to 9 a.m. Wednesday, for example, you’ll eat something before 9 a.m. Tuesday. On Wednesday, after 9 a.m., you’ll get your next dinner. This ensures that you fast for the entire 24 hours — but no longer.
Keep in mind that adequate hydration is recommended even on Eat Stop Eat fasting days.
The easiest option is to drink lots of water, but you can also drink calorie-free drinks like unsweetened coffee or tea.
Who created Eat Stop Eat diet
Brad Pilon is the creator of Eat Stop Eat diet. He created this diet after graduating from the University of Guelph in Canada. Brad Pilon is an athlete, bodybuilder, and nutritionist.
Brad, who grew up in Ontario, has always been interested in sports, bodybuilding, and muscles. As a result, he became interested in the lives of popular muscle men, bodybuilders, and weightlifters.
He began collecting sporting magazines featuring his favorite muscle men when he was still a teenager. He began selling products to local bodybuilders when he was 16 years old.
After graduating in Applied Human Nutrition, Brad received his first work as a Research Analyst; he travelled to various areas around the world, where he met several weight loss researchers and body builders. The highlights of his trips included the opportunity to visit Arnold Schwarzenegger, Mr. Olympia, actor and bodybuilder.
Brad learned intermittent fasting helped him lose weight and gain muscle through his trips, meetings, and further schooling. He went back to school to learn more about leucine and protein synthesis, as well as the science of short-term fasting, after quitting a job with a supplement corporation.
He wrote Eat Stop Eat, a 212-page book that serves as a fasting diet guide, as a result of his research and work experiences.
The goal, according to Brad, was to help people lose weight while building muscle in the easiest way possible without excluding their favorite foods from their everyday diet.
How does Eat Stop Eat diet work?
Eat Stop Eat is an intermittent fasting diet that involves fasting for 24 hours once or twice a week. Water consumption is permitted at this period to avoid dehydration. Through doing so, a person should restrict calorie consumption at least twice a week, which not only lets him lose weight but also stimulates several hormones that make him live a happier life.
Eat Stop Eat gets to the heart of the rebound weight gain problem that happens as a consequence of uncontrolled eating or excessive calorie consumption. It employs the idea of genetic coding, which is concerned with the fact that genetic codes are created in such a manner that they can live for short periods of time without food. With this approach, no one needs to be concerned about their total calorie consumption as long as they stick to the feeding and fasting schedule.
This is how your Eat Stop Eat plan should look:
- Once or twice a week, avoid eating food for 24 hours.
- You can begin your fast whenever you want as long as you follow the 24-hour fasting period.
- Break your fast with a normal-sized lunch rather than a meal that is too large for you.
- To improve your results, make sure you exercise on a daily basis.
What does Eat Stop Eat claims
According to Brad, weight loss is determined not by what you exclude from your diets, but by how and where you do so.
Many supplements and diets can, of course, be effective in helping you lose weight.
However, the process, as well as the time it takes your body to adapt to the supplement and other complex diet plans, can be lengthy and inconvenient.
The Eat Stop Eat plan allows you to lose weight, stay healthy, and gain muscle in the easiest way possible.
There are no supplements or diets needed to support you along the way. All you need is patience. Brad has two books to help you get the best Eat Stop Eat results.
Eat Stop Eat and How Much Protein are his two books.
The Adonis Effect and Anabolic Again are two of his fitness routines that also act as excellent weight-loss and muscle-building manuals.
Eat Stop Eat diet benefits
Weight reduction is one of the primary motivations for people to try intermittent fasting diets like Eat Stop Eat.
Evidence indicates that the intermittent, extended fasting used by Eat Stop Eat can help a lot of people lose weight.
- Calorie Loss: A calorie deficiency is the first — and perhaps most noticeable — way that Eat Stop Eat will help you lose weight. It’s common knowledge that losing weight necessitates consuming less calories than you burn. Eat Stop Eat, when used correctly, sets you up with a calorie loss of 1–2 days per week. This decrease in total calorie intake will result in weight loss over time as you burn more calories than you consume.
- Changes in metabolism: Another reason Eat Stop Eat can help you lose weight is because of metabolic changes that occur when your body is fasted. Carbohydrates are the body’s preferred energy source. Carbs are broken down into a functional source of energy called glucose when you consume them. Most people will burn the glucose that it is stored in their bodies after 12–36 hours of fasting, and will then switch to using fat as a fuel source. This mechanism is known as ketosis. According to preliminary studies, extended fasting can favor fat consumption in a way that conventional dieting approaches cannot.
- Detoxification: The fasting process helps the body rid itself of toxins and decreases food-related tension. With the Eat Stop Eat diet, you don’t have to cut out any foods you like to eat to or change your meal plans, except for not eating while you fast. You can do this if you want to improve your results.
- Weight Loss: Intermittent fasting reduces body fat and overall weight in a comparatively short period of time. A 2011 review published in Obesity Reviews showed that a 12-week diet of intermittent fasting and frequent calorie restriction helped people lose weight.
- Other Eat Stop Eat benefits: Eat Stop Eat helps to lower insulin levels while also improving insulin sensitivity. When insulin levels are elevated, the body will not extract calories from fat reserves; instead, it will add fat to them. You will make it easier to burn fat by lowering the insulin levels. Eat Stop Eat has been shown to help hormone levels rise. Although more research is required to make such a conclusion about Eat Stop Eat’s impact on people’s health, Brad believes it can help with inflammation and cellular cleansing.
It’s easy to stick to for most people because it doesn’t require strict dietary restrictions or the elimination of specific food types, such as carbs. Since no meal is off-limits, this will help minimize cravings.
Eat Stop Eat is suitable for a wide range of lifestyles.
Eat Stop Eat diet side effects
There aren’t many side effects of the Eat Stop Eat weight loss plan.
People with blood sugar concerns, pregnant mothers, and those with eating disorders are among those who cannot stick to the fasting plan.
Another issue is that the hunger cycle can not be enjoyable for all. Few people are unable to go for a total of 24 hours without eating and may not be able to complete the program.
Additionally, during fasting times, Eat Stop Eat users can find it difficult to engage in social activities involving food, such as parties or dinners out with friends, when everyone else will be eating.
Drinks with artificial sweeteners are permitted on Eat Stop Eat diet, which can contribute to sugar cravings. Furthermore, since the Eat Stop Eat program does not go into great depth about what to eat on non-fasting days, many people can yield to the urge to snack or be unsure about how to select healthier food choices or portion sizes.
Calorie restriction can have the following side effects in certain people:
- Caffeine addiction, which can lead to insomnia
- Mood swings
- Energy levels are low
- The feeling of being bloated
- Brain fog
Your routine when on Eat Stop Eat diet
On fasting days don’t eat or drink anything that has calories. That means that you can drink lots of water, as well as other calorie-free or low-calorie drinks like diet soda, sparkling water, tea, or coffee.
On non fasting days can be more difficult when you want to break your fast without going overboard. To feed your body without undoing the success of your fasting days, use discipline. Women should aim for 2,000 calories a day, and men should aim for 2,500 calories a day.
Brad suggests a diet rich in fruits, vegetables, herbs, a moderate amount of carbohydrates (carbs are essential for energy) and plenty of protein. Brad recommends consuming 100 grams of protein a day, divided into 20 to 30 grams per 4 to 5 hours.
He also says that if you gain weight back on non fasting days, you’re potentially eating too much; consider cutting back on your food consumption by 10% on those days.
Even though the Eat Stop Eat plan may help you lose weight without exercising, it is to your best interest if you do, though if you don’t have the stamina, you may want to skip it on fasting days.
Is Eat Stop Eat diet for you?
I have to be completely honest with you. Eat Stop Eat isn’t for everybody, even Brad Pilon agrees. In reality, he has discovered a few universal characteristics shared by the few people who did not succeed on his scheme. So, take a moment to check the list…
- If you have a lot of free time and you aren’t busy enough to take your mind off eating for a few hours, Eat Stop Eat may not be for you.
- If you enjoy the everyday discipline and order of conventional diets, Eat Stop Eat… is not for you.
- If you can control your appetite and cravings even through social meals, you probably don’t need the Eat Stop Eat lifestyle’s versatility.
- If you like the difficulty of following diet rules, the simplicity of Eat Stop Eat’s single system would most likely disappoint you.
- If losing weight fast is your only purpose — and you aren’t concerned about the health risks of crash dieting — the Eat Stop Eat health benefits would be irrelevant to you.
On the other hand, Eat Stop Eat “power users” — all who have seen the greatest results and appear to enjoy radiant health and optimum weight despite years of using the system — all share these characteristics…
- You want an easy plan that you will stick to for the rest of your life.
- You are concerned about your fitness as well as your appearance.
- You deserve to be able to choose when to be disciplined and when to relax.
- You love eating with your friends and family.
- You deserve to be rid of hunger and diet obsession.
- You want to see the scientific evidence behind the procedure.
- You want results immediately and for the rest of your life!
Eat Stop Eat diet pricing
The physical book along with the digital version is normally $79.95, but for a limited time only, the official website is offering it for just $19!
Along with this, every purchase comes with 60-day money back guarantee and 2 additional bonus gifts:
Bonus #1 Eat Stop Eat Quick Start Guide:
Have you ever skipped over the confusing instructions while installing new apps on your device, only to regret it later? With this free bonus quick start guide you’ll get a head start so you can start reaping the rewards of Eat Stop Eat as soon as you receive the book.
Bonus #2 You’re Also Getting FREE VIP Email Coaching:
Brad offers mind-blowing insights, tips, and tricks gathered from his daily scouring of the most recent science research articles on diet, weight loss, fitness, and health in this section.
He sifts through it all for you, selecting the most important and helpful material and translating it into simple advice you can use right away.
You’ll see a screen asking if you want to unlock your free access right after checkout. Simply click the button on that tab, and you’ll begin getting Brad’s Advocate newsletter in your inbox for free for the next 15 days!
Eat Stop Eat Review – Final verdict
Through such a thorough examination of all aspects, it can be confirmed that the Eat Stop Eat diet is a safe way to lose weight while preventing rebound weight gain.
The bottom line is that this approach is healthy, simple to apply in everyday life, and very reliable. A balanced lifestyle is no longer difficult to maintain because strict caloric consumption and a disciplined schedule are no longer a concern.
Last but not least with a 60-day money back guarantee you have nothing to lose except fat.
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