Credit:Rawpixel Ltd / Thinkstock Low carb, the 5:2 diet, detox, cabbage soup... there's no shortage of novelty diet programmes promising to help you lose weight fast.The big…
Eat Stop Eat Quick Start Guide
Eat Stop Eat is a weight loss program created by Brad Pilon, an avid weight trainer, and nutritionist. The Eat Stop Eat is a two-week plan that incorporates periods of fasting as well as weight training and is said to promote weight loss through the intermittent fasting and healthy eating plan.
Our researchers were curious how bouts of fasting plus weight lifting increases weight loss in the Eat Stop Eat plan. The research team analyzed the benefits of fasting, the benefits of weightlifting and the specifics regarding the Eat Stop Eat program. Here is a summary of their findings.
Eat Stop Eat can be purchased through their Official Site: https://eatstopeat.com/
What is Eat Stop Eat?
The Eat Stop Eat protocol is the ultimate diet guide to intermittent fasting.
What this simply means is you go into a fasted state for a certain period, usually for 24 hours, then break your fast and eat for another few days without fasting before going back on a fast.
Fasting can be once or twice a week. Eat Stop Eat does not restrict you on what to eat. What it does is focus more on when you eat.
This fasting promises to help you lose fat quickly with minimal effort, and improve your overall health.
According to the inventor of Eat Stop Eat, Brad Pilon, the theory of intermittent fasting promotes weight loss and helps with the retention of muscles.
Brad said the program does better than most weight-loss programs where you eliminate some ingredients from your diet or cut down on calories to burn fat. Because it focuses on when you eat instead of what you eat, it can also be easier to stick to over time.
How Did Eat Stop Eat Start?
Brad Pilon, an athlete, bodybuilder, and nutritionist, started the Eat Stop Eat protocol after graduate research he did at the University of Guelph in Guelph- Ontario, Canada.
From a young age, Brad, who grew up in Ontario, loved everything to do with fitness, bodybuilding, and muscles. This made him follow the lives of famous muscle men, bodybuilders, and weightlifters.
When he was still a teenager, he started collecting sports magazines that featured his favorite muscle men. At the age of 16 years, he started selling supplements to local bodybuilders.
Brad went on to study nutrition at the university and got his first job as a research analyst after completing his degree in Applied Human Nutrition; he traveled to many parts of the world, where he met numerous researchers in the field of weight loss and muscle building. The highlights of his travels included getting the chance to meet Mr. Olympia champions and actor and bodybuilder, Arnold Schwarzenegger.
Through his travels, meetings and further education, Brad discovered that intermittent fasting helped in weight loss and muscle building. After leaving a position with a supplement company, he returned to school to learn more about leucine and protein synthesis, as well as the science of short-term fasting.
His studies and work experiences led him to write Eat Stop Eat, a 212-page book that today is used as a guideline for the fasting diet.
The goal, Brad said, was to help people lose fat quickly while gaining muscle in the simplest way possible without having to cut off their favorite meals from their daily food intake
Eat Stop Eat Claims
According to Brad, it is not what you cut down from your meals that lead to weight loss, but how and when you do it.
Of course, many supplements and other diet programs may succeed in making you lose weight.
However, the procedure or the length of time it takes your body to adjust itself to the supplement and other complicated diet programs may be long and tedious.
With the Eat Stop Eat plan, you get to lose weight and stay healthy while still building muscle in the simplest way possible.
You do not need any supplements or special diets to help you along the way. All you need is discipline, because not everything out there is required for you to be healthy. To get the best Eat Stop Eat results, Brad has two books to guide you.
How it works
Eat Stop Eat is based on the principle of Intermittent Fasting where you have to stop eating for a specific amount of time once or twice a week. It may seem confusing or scary at first but you actually never go without food for a single day. This fasting period can last anywhere between 8-24 hours according to your needs and schedule ,though generally 24 hour is recommended to achieve maximum results. You will never fast on consecutive days
Why it works
- Human Growth Hormone(HGH) is the number one fat burning hormone and following the guidelines of Eat Stop Eat can increase your HGH production by upto 15X or even 2000% according to various studies
- Doing intermittent fasting can also activate a special body process called Autophagy. This detoxes the body of toxins and repairs damaged and defective cell membranes, organelles and cellular proteins
- Insulin prevents the body from burning fat. Following Eat Stop Eat will decrease insulin levels and increase insulin sensitivity. Also, during the fasting period fat oxidation starts and keeps on increasing.
- Contrary to popular beliefs short periods of fasting does not decrease metabolic rates or muscle damage. In fact it increases metabolic rate and maintains healthy muscle mass if you exercises about 4 days a week
- Fasting also decreases chronic inflation along with glucose levels and increases glucagon, epinephrine and nor-epinephrine levels
What to Eat and Do When You’re On
Fasting days are simple: Don’t eat or drink anything with calories. That means plenty of water, plus other no- or low-calorie beverages such as diet soda, sparkling water, tea or coffee.
Non-fasting days can be more challenging: You want to break your fast, but not overdo it. Moderation is the key to nourishing your body without undoing the progress of your fasting days. A good target is 2,000 calories per day for women, 2,500 for men.
Brad recommends eating lots of fruits, veggies, spices, some carbs—it’s important not to cut out carbs because you need them for energy—and plenty of protein. Brad suggests 100 grams of protein daily; that’s 20 to 30 grams every 4 to 5 hours.
He also notes that if you gain back weight during your non-fasting days, you are probably eating too much; try reducing your food intake on those days by 10 percent.
Even though the Eat Stop Eat plan will help you lose weight without exercise, you should still exercise while you follow this program, though you may want to avoid it on fasting days if you don’t have the energy.
Brad recommends strength training instead of a lot of cardio, and that you follow a consistent schedule of workouts 3 to 4 times per week, broken down into 2 to 4 exercises per body part, and 2 to five sets of each exercise with 6 to 15 repetitions in each set.
Eat Stop Eat Benefits
People who stick to this diet program generally find that Eat Stop Eat’s pros matter more than its cons.
Some benefits of the Eat Stop Eat program include:
The two days of fasting every week gives your body time to metabolize nutrients and food, thus improving your overall body metabolism.
The fasting method gets rid of unnecessary toxins from the body and reduces food-related stress.
With the Eat Stop Eat regime, there is no need to eliminate any foods that you are used to or adjust your meals, except for not eating during your fasts.
You can only do this if you choose to and aim for better results.
There is proof that intermittent fasting may prolong life, slowing down the aging process and eliminating frequent illnesses. Losing weight has many health benefits.
Intermittent fasting decreases body fat and overall body weight relatively quickly. Scientific studies support this method for weight loss, including a 2011 literature review in Obesity Reviews, which found that a 12-week program of intermittent fasting worked as well as daily calorie reduction for losing weight.
The regime maintains skeletal muscle mass; this was also supported by the research cited in the 2011 Obesity Reviews article.
Eat Stop Eat reduces insulin levels while at the same time increasing insulin sensitivity. When insulin levels are high, your body will not tap its fat reserves to get energy; instead, it will add fat to those reserves. Reduce your insulin levels, and you make it easier to burn fat.
Eat Stop Eat may improve growth of hormone levels.
Studies conducted on animals have linked intermittent fasting with a decreased risk of chronic health risks, according to a 2007 review in the American Journal of Clinical Nutrition. While more human research is needed to make such a claim about its effect on human health, Brad maintains that Eat Stop Eat may reduce inflammation and promote cellular cleansing.
It’s easy to follow for most people as it does not require following restricted diets or eliminating particular food groups, such as carbs. This can help reduce cravings since no food is off-limits.
Eat Stop Eat is adaptable to most lifestyles.
Eat Stop Eat Side Effects and Drawbacks
With the Eat Stop Eat weight loss regime, there are not many side effects.
Others that cannot stick to the fasting program include anyone with blood sugar issues, pregnant women or people who struggle with eating problems.
The other problem is that the hunger period may not go well for everybody. Some people cannot tolerate a total of 24 hours without food and may not stick to the program.
Also, during fasting periods, it may be difficult for Eat Stop Eat followers to participate in social interactions that involve food, such as parties or dinners out with friends since everyone else around them will be eating.
The plan allows for drinks that contain artificial sweeteners, which may lead to cravings for sweet foods. Also, the Eat Stop Eat program does not go into too much detail on what to eat during non-fasting days, so many people may succumb to the temptation to binge, or simply not know how to choose healthy food options or reasonable portions.
Calorie restriction in some cases can also lead to the following side effects:
- Dependency on caffeine, which can cause insomnia
- Mood changes
- Reduced energy levels
- Hunger pangs
- Brain fog
Does Eat Stop Eat Work?
Will Eat Stop Eat help you look younger and hit your weight-loss goal? Well, this approach does involve weekly fasting, so in theory, it can help you shed some pounds. This method is backed by some research, and a few user testimonials are posted on the website: https://eatstopeat.com/
The value provided within the book along with evidence based scientific research easily trumps any other dieting product on the market. This is the go to book about fasting and everything related to it
- Help Weight loss
- Help Detoxification
- Help Muscle-build up
- Improve growth of hormone levels
- Side Effect May occur