How Eat-Stop-Eat Works | LIVESTRONG.COM

How Eat-Stop-Eat Works | LIVESTRONG.COM

Weight-loss guru Brad Pilon based his plan “Eat Stop Eat” on the theory of intermittent fasting, which focuses on when you eat rather than the...

How Eat-Stop-Eat Works

by PAULA MARTINAC  Last Updated: Oct 29, 2015

Weight-loss guru Brad Pilon based his plan “Eat Stop Eat” on the theory of intermittent fasting, which focuses on when you eat rather than the types of foods you include or restrict. According to Pilon, who has a background in the sports supplement industry and nutrition, scientific evidence indicates that brief, regular fasts promote weight loss and retention of muscle better than diets that eliminate certain foods or cut your number of daily calories. As a bonus, intermittent fasting may also lower your risk of chronic diseases. Pilon’s plan involves fasting up to two times a week, and it does not require you to give up any specific food group. This type of regimen does have drawbacks, however, and may not be for everyone.

Intermittent Fasting Basics

Eat Stop Eat works in a fairly simple way: You fast once or twice a week, aiming for a complete break from food for 24 hours at a time. For example, you might eat normally until 7 p.m. on a Saturday, then fast until 7 p.m. on Sunday, resuming regular eating at that time. If you can’t make it the full 24 hours, Pilon says 20 to 24 hours will also work. For the next couple of days, eat approximately 2,000 calories a day for women and 2,500 for men; never fast on consecutive days. After several normal eating days, you can have another fast and repeat the schedule. Do not exceed two fasts in any one week. By doing even one fast a week, Pilon says you will create a calorie deficit of 10 percent.

Fasting and Non-Fasting Days

On your fasting days, you should take in as few calories as possible – Pilon recommends only tea, coffee, plain or sparkling water and diet soda. When you break your fast, you can eat whatever you like, but in moderation, because overeating could undo the benefits of the fast. You do not have to avoid any specific foods, such as carbs; in fact, Pilon says a low-carb diet on non-fasting days may negatively affect your energy levels. He does advocate consuming lots of fruits, vegetables and spices. For protein, Pilon recommends 20 to 30 grams of high-quality protein every four to five hours for a total of about 100 grams daily. Some of this can come from protein powder, if necessary. If you find you are gaining weight between fasts, Pilon says to cut back on your food consumption on non-fasting days by 10 percent.

• Sponsored Links

  • Online Nutrition Program
    A Program Built Around Your Life. Flexible Training, 100% Online.
    www.integrativenutrition.com

Intermitent fasting, diet and fitness for Health

... haves' helps keep everything in perspective as you try to manage your weight. Try it out as a perfect edition to thecialis and bp meds Eat Stop Eat lifestyle.

Weight training fixes for men and women

by BRAD PILON

These are some personal observations on Weight Training, and some quick suggestions on how to improve your results.

Firstly, any weight loss program worth ANYTHING involves weight training. If you are not weight training in some way, you are selling yourself short. And if your goal isn’t weight loss but muscle gain, well I hope the need for weight training is obvious in this case 

Alright, on to the observations

I like to break weight training down into two core parts – Getting strong on some basic lifts, and then putting in the work.

Now, ‘Getting strong’ doesn’t mean you need to be a powerlifter crushing world records or an olympic gymnast doing mind-blowing feats of strength… you just need to get stronger then you were a month or two ago.

And though I do not think the relationship between strength and muscle mass is as linear as people would like to believe, there really does seem to be an elevated baseline of strength needed in order to truly reap the benefits of working out, but to reap those rewards you also need to ‘put in the work’.

‘Putting in the work’ simply means spending time challenging your muscles with sub-maximal work.

So time spent challenging the muscles with heavy weights in order to become stronger, and time spent challenging the muscles with sub-maximal weights in order build up their capacity to adapt to challenge.

My very general observations have been that when men are having problems getting the results they want from their workouts, there tends to be an overemphasis on getting strong, at the expense of time spent ‘putting in the work’.

For women I have found the opposite to be true. When Woman are having a hard time getting the results they want, there is a lot of time spent ‘putting in the work’ but not enough ‘getting strong on some basic lifts’.

To sum up, as a quick suggestion – If you are not seeing the results from your workouts that you would like, or that you expect, look to see if you are making either of these mistakes.

I don’t have fancy charts or graphs to tell you how strong you should be or how much work you  need to do, but I can say that if you have been weight training consistently then you should be getting stronger, and your ability to do work (work capacity) should be increasing. If this isn’t happening it may be time to change your workout program.

BP

Eat Stop Eat - #1 Intermittent Fasting Diet. See Results

Learn why intermittent fasting is better than traditional dieting for weight loss and health goals. Plus, get Eat Stop Eat book today for the new price of $10.

Intermittent Fasting Revolution

Dear, friend

Would you like to know how to lose fat without dieting or changing the foods you eat?

Do you want to get lean while not sacrificing your muscle or energy levels?

Are you looking for a 100% natural way to improve your health and feel better?

If you said ‘yes’ to any of these questions, then you’re in the right place.

My name is Brad Pilon, and on this page I’m going to tell you how you can change your body and your life with intermittent fasting.

So, Why Intermittent Fasting?

The issue that prevents most would-be dieters from seeing long-term weight loss results is not their metabolism or their genetics.

The simple truth is that it’s very hard to change the way you eat.

And here in lies the major problem with traditional diets –

When you eventually “mess up” (even a little bit) they makes you feel like a failure.

This is why Intermittent Fasting has been incredibly successful at helping so many people to achieve sustainable results.

It gives you the opportunity for multiple small “wins” through out the weeks and months.

What is intermittent fasting?

Well to start, here is my simple definition of fasting:

“The act of willingly abstaining from all food, and is some cases drink, for a pre-determined period of time.”

The key word in this definition is “willingly” as it is the difference between fasting and starving.

The other phrase that is super important is “pre-determined period of time”. With a fast you know when it’s going to end.

Also, people can drink the follwing liquids when fasting:

• Water
• Black Coffee
• Black Tea
• Herbal and green teas
• Diet Soda (in moderation)
• Sparkling Water
• Or any drink that is zero calories.

Eat Stop Eat™ $10 - Get 80% Off + Special Bonuses Here‎

Dear, friend

Would you like to know how to lose fat without dieting or changing the foods you eat?

Do you want to get lean while not sacrificing your muscle or energy levels?

Are you looking for a 100% natural way to improve your health and feel better?

If you said ‘yes’ to any of these questions, then you’re in the right place.

My name is Brad Pilon, and on this page I’m going to tell you how you can change your body and your life with intermittent fasting.

So, Why Intermittent Fasting?

The issue that prevents most would-be dieters from seeing long-term weight loss results is not their metabolism or their genetics.

The simple truth is that it’s very hard to change the way you eat.

And here in lies the major problem with traditional diets –

When you eventually “mess up” (even a little bit) they makes you feel like a failure.

This is why Intermittent Fasting has been incredibly successful at helping so many people to achieve sustainable results.

It gives you the opportunity for multiple small “wins” through out the weeks and months.


What is intermittent fasting?

Well to start, here is my simple definition of fasting:

“The act of willingly abstaining from all food, and is some cases drink, for a pre-determined period of time.”

The key word in this definition is “willingly” as it is the difference between fasting and starving.

The other phrase that is super important is “pre-determined period of time”. With a fast you know when it’s going to end.

Also, people can drink the follwing liquids when fasting:

Water
Black Coffee
Black Tea
Herbal and green teas
Diet Soda (in moderation)
Sparkling Water
Or any drink that is zero calories.
Fact: Fasting is the simplest method our body has for maintaining its caloric balance.

Fact: It’s OK to take the occasional break from eating every now and again.

Intermittent fasting is the style of eating where you perform a short-term fast, followed by a period of eating, followed by more fasting.

I have found that 24 hours to be the most practical from of intermittent fasting for the purpose of losing body fat while maintaining lean muscle.

The point is if you are intermittent fasting, and resistance training while keeping your fasting diet flexible, you are doing it right.

You may be wondering if intermittent fasting is so great, why aren’t we all doing it?

Lose weight from your body fat
Decrease inflammation
Improve metabolic profile
Improved insulin sensitivity
Reduced need for obsessive compulsive eating
While these benefits are impressive, the vast majority of people have fallen prey for some of the viscous slander that has plagued fasting diets for years.

Luckily, that’s all it is…slander.

Being in a fasted state for short periods of time (12-72 hours) will not decrease your metabolism.

The combination of caloric restriction with resistance exercises has been proven to be very effective at preserving your muscle mass.

Men on prolonged (years) of extremely low calorie diets do see a reduced testosterone level.

This is part of the reason why overly restrictive diets fail.

Testosterone levels are actually highest during the Morning after an overnight fast.

After thoroughly reviewing the available research, I found that short term fasting does NOT negatively affect testosterone levels.

The fact that intermittent fasting does not decrease testosterone is important for two reasons.

Firstly, it is an important step in preventing any loss of muscle mass, and secondly testosterone plays an important role in fat loss.

Another “anabolic” hormone that actually has potent fat loss effects is Growth Hormone – otherwise known as GH.

The role of Growth Hormone in fat loss is covered extensively in chapter 15 of Eat Stop Eat, however here is a brief synopsis:

Fat must be released from our body fat, transported through your system, to a cellular engine where it will be burned as a fuel.

For fat to be released from your fat stores to things to happen:

Insulin levels must be decreased
Growth hormones levels must be increased
Fasting for as little as 24 hours has been shown to drastically reduce your insulin levels while increasing your Growth Hormone levels.

To be clear, in as little as 12-24 hours of fasting your fat burning increases, helping your body use your body fat as a fuel.

There is very little chance of you suffering from “low blood sugar” during a 24 hour fast.

So from this simple review of the research behind Eat Stop Eat we can see that it won’t decrease your metabolism and it won’t cause you to lose precious muscle mass.

It WILL cause you to lose body fat, and as long as you don’t go crazy with how much you eat on the days you are not fasting, this fat loss will be as permanent as fat can be.

What makes Eat Stop Eat style Intermittent Fasting different?

Well, it’s designed so you can fast for 24 hours once or twice a week, while still never going a day without eating.

Eat Stop Eat is also about just being flexible in general.

And the real benefit of Eat Stop Eat is being able to eat that Cinnabon or chocolate chip cookie Guilt Free.

With the Eat Stop Eat lifestyle we fast so we can enjoy our foods when we do eat.

This is SUPER important:

With Eat Stop Eat here is no mandate to stop eating the foods you love, to clean out your kitchen or to never eat carbs or fat again.

There is no need for cheat days or binge days. In fact Eat Stop Eat does not involve binging, guilty feeling about food, or using fasting as a form of punishment.

And here’s a really cook thing about fasting – Many people report that food actually tastes BETTER after a fast!

Now that’s a win!

Of all the different ways in which you can fast I believe Eat Stop Eat takes the best advantage of the “intermittent” part of intermittent fasting.

Eat Stop Eat has been set up to be a form of intermittent fasting that is adaptable to almost any lifestyle.

It is highly adaptable aspects of Eat Stop Eat the allow people to use Eat Stop Eat to lose weight, and it’s what allows them to keep the weight off for years afterwards. You can see some intermittent fasting results on this page.

And you don’t worry if you can’t fast for 24 hours every time.

There is still a benefit to fasting for 16 hours, just as there is no real harm in fasting for 30 hours.

The point is, as long as you’re fasting intermittently while keeping your lifestyle flexible, you’re doing Eat Stop Eat.

Think along the lines of using Eat Stop Eat as a LONG TERM strategy to get lean quickly, and as a way to STAY lean.

By using flexible intermittent fasting diet like Eat Stop Eat you basically take advantage of a “metabolic loophole”.

Lose fat, keep muscle, all while doing nothing – it doesn’t get much easier that this!

No cooking, no eating, no worrying about what you eat or when you’re going to eat.

In exchange you spend a little time lifting weights and trying to be somewhat responsible on the days that you are eating.

That’s it. That’s the trade off. Some weight training, some occasional breaks from eating and a whole bunch of fat loss.

If you want to start losing weight with Eat Stop Eat method right now, then just click the button below:

WomenLadies: Click here to discover the SIMPLEST and scientifically proven way to lose body fat, that make you forget every other unrealistic super-complicated weight loss and diet program.




men Men: Click here to uncover how ONE simple change to the way you already eat will help you lose weight, get rid off stubborn belly fat and naturally boost growth hormone – all while building lean muscle mass.




You can also join to Eat Stop Eat newsletter. Here are the first 3 emails that you’ll receive in your inbox:

1. Fasting for Weight Loss – Setting the Record Straight

2. Intermittent Fasting – Not My Fight

3. Does Fasting make you fat?

Eat Stop Eat Newsletter
Sign up to discover more facts about how Eat Stop Eat style of intermittent fasting can help you get lean while eating the foods you love. Plus, get my FREE report ‘A Nine Year Intermittent Fasting Challenge’ to learn my personal insights & ideas that helped me to reach my body goals.
Name 

Email Address 


Subscribe