- 1 How Eat stop Eat Diet Works
- 2 What is Eat Stop Eat Fasting Method?
- 3 How to Get started
- 4 How Eat Stop Eat Diet Method You Lose Weight
- 5 What Happens If You Don’t Eat For A Whole Day?
- 6 Is The Eat Stop Eat Diet Healthy?
- 7 Disadvantages of the Eat Stop Eat Fasting?
- 8 How long to see results on the Eat stop eat diet?
- 9 Eat stop eat vs alternate day fasting
- 10 Eat stop eat vs 16/8 intermittent fasting
- 11 Eat stop eat vs 5/2
- 12 Frequently Asked Questions
- 13 Final Thoughts on Eat Stop Eat Diet
- 14 What is Eat Stop Eat Fasting?
How Eat stop Eat Diet Works
Intermittent fasting is one of the best ways to lose weight fast.
It’s a simple approach that limits how much time you spend eating helping you reduce your calories effortlessly or improve your health.
There is something for everybody to choose from when it comes to fasting schedules.
Even though much focus has been placed on 16:8 fasting. There is another approach that’s just as easy and flexible. That’s The Eat stop Eat approach.
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What is Eat Stop Eat Fasting Method?
Eat stop eat is a fasting schedule that recommends you fast for one or two non-consecutive days of the week.
This approach was developed by Brad Pilon. He came up with the idea while doing his research on the effects of short term fasting for his graduate project while at the University of Guelph, Ontario.
The findings of this research are what inspired him to come up with the eat stop eat approach
According to him, the idea of fasting on non-consecutive days weekly is to challenge what we have been programmed to believe when it comes to our meals and their frequency.
So while many people consider for weight loss. The intention of this fasting schedule according to Brad is to help people reevaluate their eating patterns to improve health.
How to Get started
Choose two non-consecutive days of the week that will be considered your fast days. This can be Monday and Thursday, Tue and Friday or whichever days you prefer.
However, they have to be non-consecutive meaning they cannot be back to back or continuous.
These fasting days will last for 24-hours. So if you have the last meal at 8 am on Monday, you will not have your next meal until Tuesday at 8 am. That’s a full day of not eating.
What’s so good about eat stop eat fasting schedule is that you’ll have food daily even on your fasting days.
You are allowed to have food before your fast begins. This means you can have breakfast before your fast begins at 9 am. Then for the next 24-hours, you won’t eat anything until Wednesday at 9 am the next day.
While 24-hours might seem like a long time to go without food, these drinks will keep your stomach kinda full and your body hydrated.
How Eat Stop Eat Diet Method You Lose Weight
Even though this intermittent fasting approach was not created with weight loss in mind. It can help you lose weight fast. Here’s how;
Helps you create a calorie deficit
We know that for you to lose weight fast, you have to create a calorie deficit. Because you’re fasting for 24-hours for 2-days every week. You can achieve this deficit effortlessly.
Currently, it is recommended that women should at least 2,000 calories daily while men should aim for 2500 calories. This means that for 2-days that’s you’re fasting.
You will have created a calorie deficit of about 4000 – 5000 calories.
This type of calorie deficit will definitely help you lose weight. You’re eating less than you normally would allowing your body to burn up some of that stored fat.
What Happens If You Don’t Eat For A Whole Day?
While society standards have made us believe that to survive we need to constantly eat. Your body won’t be able to tell that you’re actually fasting as it adapts pretty fast within the fast 24-hours.
For the fast 8-hours, your body is still digesting the food you had eaten and is using that for energy. After those 8-hours, your body then turns to stored fats for energy.
It will continue to burn fat for energy until you finish your 24-hour fast. However, while it is perfectly safe for your body not to eat for 24-hour, this is not advisable for everyone.
Is The Eat Stop Eat Diet Healthy?
Going on a 24-hour fast such as eat stop eat schedule is perfectly safe and healthy for most people. This is because your body will turn to stored fat for energy sustaining you until you finish your fast;
However, this practice is not advisable for;
- Pregnant or breastfeeding women
- Those with eating disorders
- Those with Type 1 Diabetes
- Patients recovering from surgery
Disadvantages of the Eat Stop Eat Fasting?
You may overeat on your days off
You’ve been fasting for 24-hours and now you have a whole day to eat whatever you want. Because eat stop eat doesn’t limit any food groups many people might find that they end up overeating.
This goes against the main principle of the eat stop eat approach which is to teach us how to eat responsibly.
May encourage restrictive eating
While intermittent fasting might actually help you eat better. This might not be the case for everyone as this might cause some people to become obsessed with what they eat and how much they eat.
This is why this fasting approach is not advisable for people who have had or are currently battling an eating disorder.
How long to see results on the Eat stop eat diet?
To achieve one pound of fat loss, you need to burn about 3500 calories.
On the Eat stop eat diet, you’re missing out on 2-days worth of calories as you fast. While it is estimated that on average women need to eat about 2000 calories.
On eat stop eat fasting schedule, you’ll be missing out on about 4000 calories. This will mean that you’re likely to lose about 1 – 3 pounds every week on the diet.
However, you also need to keep in mind other factors. Things such as your age, gender, physical activity, foods you eat on your off days will determine if you lose more or less.
Eat stop eat vs alternate day fasting
Even though these intermittent fasting schedules might seem similar, they differ in some ways such as;
1. On the eat stop eat diet, you’re required to fast for only two non-consecutive days of the week while with alternate-day fasting, you’re fasting for about 3-days of the week
2. With alternate day fasting, you’re allowed to have 500-calories worth of food on fasting days while eat stop eat diet doesn’t allow for any sort of food on fasting days.
Eat stop eat vs 16/8 intermittent fasting
1. While the eat stop eat fasting schedule, you’re fasting for only 2-days of the week, with 168 intermittent fasting, you’re fasting every single day.
2. 168 intermittent fasting, you’re fasting for only 16-hours and allowed to eat after while eat stop eat diet, involve 24-hours of fasting without food.
Eat stop eat vs 5/2
With both of these fasting schedules, you’re only fasting for 2-days every week. However, they differ in the technique here’s why;
1.With the eat stop eat diet, you cannot fast on consecutive days, however, with the 5:2 diet, your fasting days are up to you.
2. The 5/2 schedule allowed you up to 500-calories for women and 600-calories for men on fasting days while eat stop eat gives does not allow any food on fasting days.
Frequently Asked Questions
1. What Can You Drink on Eat stop eat fast?
During a 24-hour fast, you are allowed to drink calorie-free beverages and no foods. These fasting drinks will help you keep hydrated and also reduce those hunger pangs you’re likely to experience.
You’re allowed to drink coffee, tea, and water.
However, this should be unsweetened and with no additives that can break your fast. While you might be tempted to eat something this will likely break your fast and undo all the benefits.
2. What Can You Eat After Fasting?
The foods you eat before your fast can make or break your fast. That’s why most experts recommended that you eat a well rounded nutritious meal that will keep you full and satisfied;
Consider filling foods such as;
- Quality high protein foods: Meats, fish, poultry, and eggs
- Fiber-rich foods: legumes and beans
- Fruits and vegetables
- Whole-grain foods
3. Can you use the eat stop eat method 3 times a week?
Yes, you can but it is not advisable.
The Eat stop eat approach was specifically designed to be done once or twice a week. The creator Brad Pilon advises against doing it 3x a week or more as it might lead to compulsive eating habits.
Which goes against what the goal of this fasting schedule which is to learn how to eat responsibly.
Furthermore, you won’t be able to meet all your nutritional needs on such a plan.
Final Thoughts on Eat Stop Eat Diet
Eat stop eat is a fasting schedule that allows you to fast for 24-hours once or twice every week.
Even though the goal of the diet was to challenge societal standards on meal frequency and timing. This intermittent fasting approach can also help you lose weight.
Even though fasting for 24-hours is perfectly safe and healthy, it’s not advisable for everyone.