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 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.
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