Eat Stop Eat
What is Eat Stop Eat by Brad Pilon?
Eat Stop Eat is an intermittent fasting diet that aims to burn fat while preserving muscle. The program involves fasting for 24 hours on 1-2 non-consecutive days per week. For example, you would eat dinner one night and not eat again until dinner the following night. You are essentially skipping two meals.
The only restriction is that you eat regular meals before and after fasting and that you don’t compensate for a fast by overeating. Beyond that, there are no specific guidelines on what foods to eat or what the nutritional composition of those foods should be.
Additionally, to prevent muscle loss, Eat Stop Eat requires resistance training. No specific workouts are outlined.
Who is Brad Pilon?
Brad Pilon has his masters degree in human nutrition and is a Certified Strength & Conditioning Specialist. His trademarked Eat Stop Eat program has been featured all over the Internet and been seen on national television, and has helped thousands of men and women around the world lose fat, gain muscle, and heal their relationship with food. Brad’s specialty is a common sense approach to weight loss, muscle growth and nutrition. Amongst other things, Brad is also author of How Much Protein.
What did I like about Eat Stop Eat?
Like many people, I initially rejected the notion that intermittent fasting was a useful way to diet. I didn’t believe I needed help cutting calories and didn’t believe that going without food for 24 hours would help me. I actually believed that my metabolism would slow down, having been brainwashed by bodybuilding approach (eating six meals per day) for years.
Eat Stop Eat takes a scientific approach to dispel all the misinformation about fasting as well as highlight the key benefits: fat burning, decreased insulin levels, and increased HGH levels amongst others. More importantly, the diet creates a weekly calorie deficit. There are also financial benefits as well since you eat 2-4 less meals per week.
What didn’t I like about Eat Stop Eat?
Eat Stop Eat fails to really flush out why it is best to fast 1-2 times per week rather than every other day. Maybe it’s because fasting once or twice per week is not too intrusive to your lifestyle. It still would have been good to hear whether there was a limit on how often to fast. Additionally, it takes time to get used to fasting. Your brain will tell you that you need to eat at certain times. Otherwise, Eat Stop Eat is brilliant in its simplicity.
Is Eat Stop Eat an effective diet?
Absolutely. I was skeptical at first, but Eat Stop Eat helped me eliminate the last bit of stubborn fat covering my abs. I lost almost 15lbs over the course of 3 months and reduced my body fat to 10%, without losing muscle. While it took time to adapt to fasting, I am now in complete control of my hunger. Reviews across the web tout Eat Stop Eat’s effectiveness as well. Once you get started, it’s so easy to maintain that many people consider it a lifestyle rather than a diet.
Who should use Eat Stop Eat?
Anyone looking to lose fat and maintain muscle. Anyone who is tired of the restrictions that other diets place on them. Anyone who wants a lean, athletic look without spending hours in the gym (Eat Stop Eat’s fasting benefits can be as effective as a 2 hour workout).
Bottom Line Recommendation
I highly recommend Eat Stop Eat by Brad Pilon. In my opinion, it’s the most effective fat loss diet around and one that can be maintained over the long term due to the broad lack of food restrictions.
[...] number of popular intermittent fasting approaches but I think the method laid out by Brad Pilon in Eat Stop Eat is the most lifestyle [...]
Eat Stop Eat is an excellent read. I’ve done several 24 hour fasts and its great for getting lean.
During the fasts, can you have non-calorie drinks like Green Tea, Diet Coke or black coffee? Or just water?
Lori,
I just drink water, but non calorie drinks are fine. In general I’d avoid Diet Coke because of the artificial sweeteners but if you need that to get through a fast, it’s worth it. Off topic, but some researchers found preliminary information that indicates diet coke may lead to increased strokes; no known reason why though. Back on topic, if you are considering fasting, take it one step at a time. Over the course of a couple weeks it gets much easier.
Dave
I’m considering fasting, do I really need to buy the book? Like what more does it have to tell me other than the don’t eat for 24 hours? I have done TONS of research on it already, and it seams like I could get away with just not buying the book.
Dave
Hey, It’s Dave again, I can’t seem to find your article about the HIIT training, but this topic has to do with Eat Stop Eat.
Im currently fasting right now (started today after lunch) and I just did your HIIT workout (the one that’s on the article, its sprint 15-jog 45 for 10, then steady state cardio for 25 mins, then the fast run for 1 min-jog 1 min) but anyways, my problem/question to you is, was it a bad idea? Because as of now I can’t eat anything due to the fasting, whats your input about that?
Thanks!
Dave
Dave,
For me, the book was just a great research project on all the potential benefits of fasting combined with dispelling many myths. There are also some overall guidelines to the fasting process. However, if you’re comfortable with fasting and its benefits and don’t feel the need to read any of the research, then give it a shot without the book.
As for fasted workouts, I’d generally recommend timing an intense workout near the end of a fast. I think if you exercise intensely and don’t get any nutrients for a long enough time, it can lead to muscle loss. For example, I’ve seen poor results when I exercise at night and skip eating until the morning. Everyone’s different though.
Dave
Dave,
I noticed that you are really helpful and patient with people asking for advice.
I’ve been doing s/th like ESE irregularly to make up for too much/too fatty (cheese lover..) eating. On “fasts”, I sometimes had some protein shake/liquid egg whites instead of food but I understand that won’t work here. My question – how about broth? I usually make a delicious broth from fresh veggies, then filter and season it, also makes me feel better to use leftover veggies for the broth instead of having them go bad while I fast. Would drinking broth be fine during the fast? If so, this is a tip to everyone on a fast or diet, really fights hunger and gives you a lot of minerals.
Thank you, have a good day
Mie
Mie,
Brad Pilon is the real expert in this area but based on my reading, I think broth may take away some fasting benefits. It is a great way to cut calories overall which helps with weight loss I do think it would interrupt the fast. In general, I believe fasting and just drinking water is the best way to do it even though you can have no calorie beverages like black coffee or tea.
Dave
I have tried fasting for a full day with only drinking water when I was younger; it wasn’t so hard back then but now I have the mindset that it may be more difficult. I am going to try it next week.
Kevin,
It’s certainly worth revisiting. With Eat Stop Eat, you actually just end up skipping two meals, not necessarily going a full day. Hope it works well for you.
Dave