Eat Stop Eat Intermittent Fasting Decoded: Master Your Metabolism & Lose Weight

One of the most popular fasting methods in the fitness and health industry for quite some time is intermittent fasting (IF). While there is no shortage of fad diets, IF has a permanent fan base. This popularity can be attributed to the simple fact that IF allows flexibility to suit your lifestyle. The Eat Stop Eat fasting method can help maximize intermittent fasting’s (IF) benefits.

Before discussing the Eat Stop Eat concept and how it can help you achieve your fitness goals, let’s briefly run through how IF works. Simply put, intermittent fasting is a practice in which you alternate between specific eating and fasting cycles. Moreover, you don’t have to limit your food choices in the eating cycles. So, fasting and feeding cycles are of the essence in IF.

There are several IF patterns, including those where you have a specific eating window in the day and must fast for the remaining hours. The eating window is usually shorter or equal to the fasting period, such as in the 16:8, 14:10, 12:12, or 20:4 method (also known as the Warrior Diet). However, IF also has the Eat Stop Eat pattern, where you can eat a regular diet five days a week and observe a 24-hour fast once or twice weekly on non-consecutive days. Let’s see how this is done with our comprehensive guide on eat stop eat diet.

What is Eat Stop Eat IF?

Eat Stop Eat is a periodic fasting cycle inspired by Brad Pilon’s book, “Eat Stop Eat”. This intermittent fasting pattern suggests choosing one or two non-consecutive days a week, during which you must abstain from eating for a complete 24-hour period. For the remaining five days, you can eat a regular diet.

Although there is no strict rule on what you should eat in the Eat Stop Eat IF method, a balanced and nutritious diet can help you achieve your fasting goals faster.

The Idea Behind Eat Stop Eat: As Explained by Brad Pilon

In his book Eat Stop Eat, Brad Pilon says that the most vital factor impacting weight loss is not what you eat but how much you eat. According to him, this fasting method of going without eating for one or two days can improve the body’s metabolic rates, eliminate toxins, and restore cellular health.

While fasting, your body is forced to utilize its fat reserves, thus increasing energy levels and improving metabolism. As metabolism increases, the body can flush toxins and balance certain chemicals. Moreover, the Eat Stop Eat method can elevate immunity, control blood sugar levels, and improve heart health while restoring cellular health.

How Does Eat Stop Eat Work?

Akin to other IF methods, Eat Stop Eat can be an effective weight loss intervention when done the right way. Here’s how it works: [5]

Can Reduce your Overall Calorie Intake

As this method suggests, fasting for a complete 24-hour period once or twice weekly significantly reduces your weekly calorie intake.

Can Trigger Metabolic Switching

Eating regular meals throughout the day ensures constant energy. However, when the body goes into a fasting mode, it has to source energy from the glucose stored in your body. When that is exhausted, your body shifts to the fat-burning phase to meet its energy requirement. This metabolic shift is called ketosis, where the fat cells are targeted. Hence, fasting for 24 hours once or twice a week activates a metabolic shift, enabling your body to burn unwanted fat. [6, 7]

Reasons Why You Should Consider The Eat Stop Eat Method

The Eat Stop Eat method can be a great place to start if you are trying to embark on a weight loss journey. Here’s how:

• Eat Stop Eat involves fasting for one or two (non-consecutive) days of your choice, making it a highly flexible IF pattern.
• You can take full charge of when you want to fast and what you want to eat.
• Eat Stop Eat is a periodic fasting method, i.e., up to twice weekly, and not something you must do daily. [1]
• IF can help with weight loss, boost cardiac health, regulate blood sugar levels, and improve insulin resistance. [2, 3, 4]

Benefits of Eat Stop Eat Intermittent Fasting

Eat Stop Eat has been recognized as a fasting method that can effectively help burn fat without disrupting your usual diet. This timed eating pattern can reduce stress hormones, improve insulin sensitivity, enhance metabolic health, and detox your body. Here’s more on how Eat Stop Eat can help you achieve your health and weight loss goals:

May Improve Cardiovascular Health

Studies indicate that intermittent fasting may alter blood pressure levels to a healthier range. As Eat Stop Eat is a form of IF, it may cause an increase of the BDNF (brain-derived neurotrophic factor), thus lowering the diastolic and systolic blood pressure. Fasting has also been known to help combat several cardiovascular risk factors, such as hypertension, cholesterol, and diabetes. [8, 9]

May Improve Blood Sugar Regulation

Like most other IF methods, Eat Stop Eat can help stabilize blood sugar levels. It can increase your body’s insulin sensitivity, allowing it to metabolize carbohydrates better and enter ketosis. Among people who are overweight, Eat Stop Eat fasting can reduce body weight and fat mass and simultaneously improve the body’s glycated hemoglobin levels and other metabolic parameters of fasting. [10]

May Increase Longevity and Detoxify the Body

Several studies reveal that fasting may increase longevity. It has been found that periodic fasting methods such as Eat Stop Eat can delay the degeneration of cells, leading to a longer lifespan. Such a fasting method can trigger anti-cellular aging with autophagy. This process occurs when the body’s immune system recycles its damaged cells and replaces them with newer cells. Autophagy can lead to a longer life and improved overall health. [11]

As autophagy can detoxify the body, the cells can remove the toxins during fasting. Constant eating can obstruct the natural healing of cells. With Eat Stop Eat, you can enable your body to run autophagy and combat damaged cells.

May Boost Fat Burning Hormones and Enhance Metabolism

As pointed out by Brad Pilon, Eat Stop Eat can support weight loss by stimulating the fat-burning hormone. This form of IF can enhance the HGH (Human Growth Hormone) levels, which in turn encourages the elimination of stored body fat.

Also, studies indicate that fasting regimens can improve metabolic health while promoting weight loss. A healthy metabolism can accelerate the conversion of fat into energy. When your body goes into a fasting state, the basal metabolic rate is expected to be elevated, enabling faster shedding of excess fat. Hence, periodic fasting methods such as the 5:2 fast can appear promising for weight loss and improving metabolic health. [12]

What to Eat and Avoid While Following the Eat Stop Eat Method

While no form of intermittent fasting restricts your diet, eating healthy and nutrient-dense food in your eating window can allow your body to sustain the fasting period better and prevent unwanted cravings. Eating and drinking responsibly can help you achieve your fasting goals faster. Consider including lean protein, healthy fats, whole grains, fruits and vegetables, and calcium-rich foods in your diet. Moreover, you must drink plenty of water to keep yourself hydrated through the eating and non-eating periods in your Eat Stop Eat fasting routine.

It is also recommended to minimize coffee and tea intake as much as possible in this diet plan. Even if unsweetened black tea or coffee may not break your fast, they can cause dehydration, especially when consumed in the fasting window. 

Learn more about drinking coffee during IF.

Risks of Eat Stop Eat Intermittent Fasting

While the Eat Stop Eat intermittent fasting method can help you achieve your fitness goals and is considered safe, fasting could have a few risks. Hence, consulting a medical professional to check for any underlying conditions before embarking on a new fasting journey is always better.

May Result in Dehydration

Not consuming enough fluids on your fasting days can cause dehydration. Fruits, vegetables, and other food intake comprise a significant proportion of your daily fluid intake. However, when you fast for 24 hours, your body is at a higher risk of dehydration. This also depends on the level of activity you perform in a day. Thus, it is recommended that you consume plenty of water to keep your body replenished, especially on fasting days, and avoid anything that may cause severe dehydration.

May Lower Blood Sugar Levels

While maintaining stabilized blood sugar levels is essential, and IF methods are used to improve blood sugar control, some people, like those with diabetes, may face severe consequences caused by blood sugar drops. It is best to monitor blood sugar if you are fasting and are on blood sugar-lowering medications to maintain a safe level. It is better to speak to your doctor before beginning an Eat Stop Eat fasting regimen, especially if you have diabetes.

May Cause Constipation

Fibers are essential for good gut health; depriving the body of the daily fiber requirement can increase your risk of constipation. It is essential to include nutritious and fiber-rich foods in your eating periods to prevent constipation. Fiber-rich foods include beans, legumes, nuts, seeds, fruits, and vegetables.

May Cause Eating Disorders and Nutritional Deficiencies

Fasting for long hours, such as 24 hours at a stretch, can cause cravings, especially if you don’t eat healthy during your five-day eating periods. You must monitor your vitals to observe the behavioral changes that your fasting schedule might trigger. Otherwise, unhealthy eating habits could reduce the efficacy of the fast. This could prevent developing binge eating habits. Not eating a balanced meal could also cause nutrient deficiencies in your body.

May Trigger Hormonal Changes

Some studies indicate significant hormonal changes triggered by prolonged fasting like that required in the 5:2 IF method [13]. However, due to such changes, some individuals may experience increased stress levels, mood swings, or other psychological changes. 

Tips on Making Eat Stop Eat Fasting Increasingly Effective

I’ve already highlighted some of the crucial health benefits of the Eat Stop Eat method. However, you can increase its effectiveness in the following ways:

Choose an Easier IF Practice Before Beginning Eat Stop Eat

This is especially true for individuals new to fasting. Jumping into a 24-hour fast once or twice a week can overwhelm beginners. Besides, some people might experience side effects such as cravings, low energy levels, fatigue, and headaches.

It is best to start slow by fasting for a few hours daily. For instance, you can start with a simple intermittent fasting method like the 12:12 or 16:8 method and gradually progress to 24-hour daily fasting. With time, you can take it to the next level by fasting for 24 hours twice weekly.

Include Healthy Fats and Protein in Your Eating Window

Ensuring that you meet your nutritional needs during your eating period is essential. You can include eggs, chia seeds, peanuts, and fish in your diet. Healthy fats and proteins can boost weight loss benefits and enable you to stay in the fat-burning zone for an extended period.

Find your daily protein intake.

Avoid Salty and Processed Food

Processed food items typically contain large amounts of salts, sugar, and fat. Such processed food will likely slow your metabolism and increase your calorie intake. It can interfere with your fasting routine and hamper your weight loss progress. Similarly, food with high salt content can increase your blood pressure and isn’t considered great for heart or kidney health. Such foods include sweets, savory snacks, cakes, cereals, ready-made meals, sugary beverages, and candies.

Engage in Low-Intensity Exercises

An active lifestyle can improve your weight loss efforts and your overall well-being. Combining an Eat Stop Eat diet with low-intensity exercises can be highly beneficial for your body. Exercise can elevate fat burning and help in weight loss. You can engage in activities such as walking, cycling, yoga, swimming, and other low-intensity exercises to support your Eat Stop Eat practice.

Who Should Avoid the Eat Stop Eat Method?

While the Eat Stop Eat intermittent fasting method is considered safe, it may not be the best weight loss option for everyone. You can skip this fasting routine if you:

• Have nutritional deficiencies. 
• Suffer from health conditions such as diabetes or anemia.
• Use blood pressure medication.
• Have an eating disorder.
• Have a low body mass index.
• Are pregnant, breastfeeding, or have been trying to conceive.

Before beginning Eat Stop Eat intermittent fasting, you should also consider factors like age and activity levels. If you are unsure but want to try Eat Stop Eat, it is best to consult a doctor before starting a new fasting practice. People with highly active jobs need more calories, and the Eat Stop Eat method can interfere with their working ability. Similarly, athletes may have higher calorie needs required to maintain muscle mass. Eat Stop Eat may not be the best fasting option for them. 

How is Eat Stop Eat different from the 5:2 IF Fasting Method?

Just as Eat Stop Eat deliberates on fasting once or twice a week for 24 hours, the 5:2 fasting method also follows a weekly fasting pattern, but it differs from Eat Stop Eat in many ways.

Akin to the Eat Stop Eat fasting method, in 5:2 IF, you can eat regular meals five days a week. However, on the remaining two days, you must reduce your calorie intake to 500-600 calories on the fasting days instead of completely cutting out calories, as with the Eat Stop Eat method. The idea is to cut the caloric intake on fasting days to 25%, or a quarter of the calories you consume on the other five days of the week.

In the 5:2 fasting method, you must have at least one day between your fasts to give your body the nutrients and calories needed to recover. 

FAQs

Is the Eat Stop Eat IF method safe?

Yes, you can practice it safely if you don’t have any underlying medical conditions or ailments that could get triggered by the Eat Stop Eat fasting method. In case of uncertainty, it is always better to consult a dietician or medical professional.

Can I drink water during Eat Stop Eat?

Yes, you can drink plain water while fasting. It is recommended to drink plenty of water to keep yourself hydrated, especially on fasting days.

Can I choose how many days and when I’ll fast in the Eat Stop Eat method?

Yes, you can fast on any one or two (non-consecutive) days in the week while following the Eat Stop Eat fasting pattern. You can eat a regular, preferably healthy diet for the remaining five or six days.

Can I lose weight with the Eat Stop Eat method?

As an intermittent fasting method, Eat Stop Eat has shown positive weight loss results for many people. How fast and how much weight you lose will depend on several factors, including how diligently you follow the program and how your body responds to fasting. Eating the right food during the days you don’t fast and exercising regularly can boost the weight loss process.

Is Eat Stop Eat and alternate day fasting the same thing?

No, Eat Stop Eat fasting is restricted to one or two days a week. Alternate Day fasting culminates in three or four weekly fasting days. 

Concluding Thoughts

As a form of intermittent fasting, the Eat Stop Eat method works by restricting weekly calorie intake. It lets you reduce your overall calorie intake without fussing over the diet. The freedom of spacing the fasting days may make it easier for you to follow the fast. 

For anyone new to the Eat Stop Eat method, make sure you listen to your body and draw up a healthy diet for the normal eating days. On fasting days, stick to drinking water and avoid tea, coffee, or other caffeinated drinks that could interfere with your fast, break it, or worse, cause dehydration or elevate cravings.

References

1. Yuan, X., Wang, J., Yang, S., Gao, M., Cao, L., Li, X., Hong, D., Tian, S., & Sun, C. (2022, March 24). Effect of Intermittent Fasting Diet on Glucose and Lipid Metabolism and Insulin Resistance in Patients with Impaired Glucose and Lipid Metabolism: A Systematic Review and Meta-Analysis. PubMed Central (PMC). 
2. Kang, J., Shi, X., Fu, J., Li, H., Ma, E., & Chen, W. (2022, November 9). Effects of an Intermittent Fasting 5:2 Plus Program on Body Weight in Chinese Adults with Overweight or Obesity: A Pilot Study. PubMed Central (PMC). 
3. DONG, T. A., SANDESARA, P. B., DHINDSA, D. S., MEHTA, A., ARNESON, L. C., DOLLAR, A. L., TAUB, P. R., & SPERLING, L. S. (2020, April 21). Intermittent Fasting: A Heart Healthy Dietary Pattern? PubMed Central (PMC).
4. Yuan, X., Wang, J., Yang, S., Gao, M., Cao, L., Li, X., Hong, D., Tian, S., & Sun, C. (2022, March 24). Effect of Intermittent Fasting Diet on Glucose and Lipid Metabolism and Insulin Resistance in Patients with Impaired Glucose and Lipid Metabolism: A Systematic Review and Meta-Analysis. PubMed Central (PMC). 
5. Elortegui Pascual P, Rolands MR, Eldridge AL, Kassis A, Mainardi F, Lê KA, Karagounis LG, Gut P, Varady KA. A meta-analysis comparing the effectiveness of alternate day fasting, the 5:2 diet, and time-restricted eating for weight loss. Obesity (Silver Spring). 2023 Feb;31 Suppl 1(Suppl 1):9-21. doi: 10.1002/oby.23568. Epub 2022 Nov 8. PMID: 36349432; PMCID: PMC10098946.
6. Kang J, Shi X, Fu J, Li H, Ma E, Chen W. Effects of an Intermittent Fasting 5:2 Plus Program on Body Weight in Chinese Adults with Overweight or Obesity: A Pilot Study. Nutrients. 2022 Nov 9;14(22):4734. doi: 10.3390/nu14224734. PMID: 36432420; PMCID: PMC9698935.
7. Anton SD, Moehl K, Donahoo WT, Marosi K, Lee SA, Mainous AG 3rd, Leeuwenburgh C, Mattson MP. Flipping the Metabolic Switch: Understanding and Applying the Health Benefits of Fasting. Obesity (Silver Spring). 2018 Feb;26(2):254-268. doi: 10.1002/oby.22065. Epub 2017 Oct 31. PMID: 29086496; PMCID: PMC5783752.
8. Malinowski, B., Zalewska, K., Węsierska, A., Sokołowska, M. M., Socha, M., Liczner, G., Pawlak-Osińska, K., & Wiciński, M. (2019, March 20). Intermittent Fasting in Cardiovascular Disorders—An Overview. PubMed Central (PMC).
9. DONG, T. A., SANDESARA, P. B., DHINDSA, D. S., MEHTA, A., ARNESON, L. C., DOLLAR, A. L., TAUB, P. R., & SPERLING, L. S. (2020, April 21). Intermittent Fasting: A Heart Healthy Dietary Pattern? PubMed Central (PMC).
10. Gao, Y., Tsintzas, K., Macdonald, I. A., Cordon, S. M., & Taylor, M. A. (2021, May 26). Effects of intermittent (5:2) or continuous energy restriction on basal and postprandial metabolism: a randomized study in normal-weight, young participants. PubMed Central (PMC). 
11. Longo, V. D., Tano, M. D., Mattson, M. P., & Guidi, N. (2021, January 14). Intermittent and periodic fasting, longevity, and disease. PubMed Central (PMC). 
12. Patterson, R. E., Laughlin, G. A., Sears, D. D., LaCroix, A. Z., Marinac, C., Gallo, L. C., Hartman, S. J., Natarajan, L., Senger, C. M., Martínez, M. E., & Villaseñor, A. (2015, April 6). INTERMITTENT FASTING AND HUMAN METABOLIC HEALTH. PubMed Central (PMC).  
13. Wang, Y., & Wu, R. (2022, January 5). The Effect of Fasting on Human Metabolism and Psychological Health. PubMed Central (PMC). 

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