Eat-Stop-Eat: One of the most often used intermittent fasting plans is the eat-stop-eat diet. Fasting, according to supporters, makes staying healthy simple.
With IF, your wellness and health aren’t reliant on expensive supplements or challenging biohacks; rather, it’s about what you don’t do, at least occasionally.
Everything you need to know about Eat Stop Eat, including how it’s done, how it functions, and who it’s for, will be covered in this article.
Instructions For The Eat-Stop-Eat Diet
A straightforward method of intermittent fasting, the Eat Stop Eat Diet calls for two days of fasting every week. In a perfect world, they would not be one after the other.
Brad Pilon, a nutritional researcher, developed the Eat Stop Eat concept and published a book with the same title.
Based on his studies on fasting at the University of Guelph in Canada, Pilon developed the concept for Eat Stop Eat.
Even today, Brad is adamant that Eat Stop Eat is a lifestyle change that emphasizes the value of meal timing rather than merely a diet.
How to Perform Eat Stop Eat
The Eat Stop Eat Diet has quite straightforward requirements, as we already mentioned. It’s as easy as going two distinct 24-hour periods without eating. You simply eat at will the other five days of the week.
When it came to the things to eat while on an intermittent fast, Brad Pilon’s original protocol was very open-ended.
The most nutrient-dense foods, such as fatty fish and shellfish, red meat, healthy fats, and full-fat dairy products like cheese, yogurt, and cottage cheese, are what we advise you to feed your body with.
Low-carb vegetables and fruits are also fine, but they should be used in addition to other foods to prevent the intake of plant toxins and antinutrients.
The majority of people prefer to undertake these 24-hour fasts in the following manner, even though they can be put at any time during the day (or night):
- Sunday night at 7 o’clock, consume your final meal.
- Monday morning and afternoon go by quickly.
- Monday night at 7 o’clock, end your fast.
As you can see from the information above, fasting for 24 hours doesn’t actually entail going without food for a whole day.
It simply implies that throughout your fasting days, you would only eat one meal. The Eat Stop Eat Diet has some adherents who make it simpler by allowing low-calorie liquids throughout the fasting time.
Coffee with lots of milk or butter is an excellent choice if this is the direction you want to go in. During your fast, make sure to drink lots of water as well.
Benefits Of An Eat Stop Eat Diet
Numerous health advantages have been linked to intermittent fasting methods like the Eat Stop Eat Diet. Some of the highlights are as follows:
- Increased cardiovascular fitness
- better control of blood sugar
- lengthened lifespan
- additional spirituality
- Enhancement of Cardiovascular Health
According to numerous studies, fasting may cause blood pressure readings to drop to a safe range.
Fasting’s capacity to increase BDNF-1, a critical hormone that aids in blood pressure regulation, may contribute to some of this effect.
According to other studies, fasting may lower “bad” cholesterol levels. Additionally, if you have weight loss with the Eat Stop Eat Diet, which is likely to happen, your blood pressure may further normalize.
All things considered, these modifications will result in dramatically better cardiovascular health.
Better Control of Blood Sugar
You can manage your blood sugar by fasting. In one study, a month of intermittent fasting was sufficient to decrease and stabilize blood sugar in over a thousand type II diabetics.
It’s well known that fasting makes the body enter the ketosis state, which burns fat. By consuming fewer carbohydrates, your blood sugar levels are more steady, and you are able to overcome your carb addiction.
Fasting may also improve your body’s sensitivity to insulin, enabling your body to more efficiently break down carbohydrates when you do eat them and switch back to using fat for energy when carbs are limited.
Other research confirm that a range of fasting strategies all improve insulin sensitivity and control blood sugar.
Numerous research on animals suggest that fasting may lengthen life. At least in animals, fasting prevents the aging-related degenerative diseases that shorten lifespan. Bats, rats, fruit flies, and worms exhibit these effects.
A process known as auto phagy, which takes place when your body’s immune system recycles damaged cells and replaces them with new ones, is thought to be the source of fasting’s anti-aging effects.
Auto phagy may have a general preventive impact against diseases like cancer, diabetes, rheumatoid arthritis, and neurodegeneration. Despite this, research hasn’t yet shown that fasting lengthens human lifetime.
Confounding variables include the fact that the majority of the animals in the control groups (non-fasting groups) of these fasting studies consume the aforementioned junk food.
Therefore, the benefits of not consuming harmful sugary junk food may be what these studies are emphasizing rather than the benefits of fasting.
This final advantage might surprise you, but it’s true nonetheless: for thousands of years, people have used fasting to leave the world of worldly distraction and become nearer to the divine.
According to Patricia Bragg’s book, The Miracle of Fasting, “we learn in ancient history that fasting has been practiced since time immemorial by the devout people of the East and by most historical civilizations.”
“They used fasting not only for spiritual enlightenment but also for health restoration and youth preservation.
The significance of 40-day fasts in numerous prehistoric initiation rites is further discussed by Bragg. Before obtaining the Holy Spirit, Jesus fasted in the wilderness for forty days.
Before being allowed to participate in Pythagoras’ spiritual teachings, all of his followers were forced to fast for 40 days.
Tertullian, an early Church saint, agreed, adding that “fasting possesses enormous power if practiced with the correct intention, it makes one a friend of God.” Tertullian was cited as having said this.
While during the entire holy month of Ramadan, the entire Muslim world observes some form of daily intermittent fasting.
Eat Stop Eat Diet Drawbacks and How to Avoid Them
The Eat Stop Eat Diet has numerous possible hazards that are worth being aware of, despite the fact that it has been demonstrated to be safe and successful for the majority of adults.
Deficiencies In Nutrients
Fast-metabolizing individuals might not be able to complete their dietary needs on Eat Stop Eat.
If these so-called “rapid metabolizers” fast too frequently, they may become lacking in calories, fat-soluble vitamins, and even B vitamins.
A vicious cycle of appetite loss brought on by these deficits might make it even tougher to take in enough nutrition.
The good news is that they can be readily defeated. All you have to do is base your diet mostly on nutrient-dense animal products, such as fatty meats and particularly organ meats, which may give hundreds of times your RDV in B vitamins with very modest servings. You can also take simple organ meat supplements.
Low Blood Sugar
Although the Eat Stop Eat Diet typically helps with blood sugar stabilization, this isn’t always the case.
It may be difficult for people with preexisting diabetes (or the fast metabolisms discussed above) to go 24 hours without eating without their blood sugar falling dangerously low.
Going that long without eating can result in a hazardous dip in blood sugar for those with advanced diabetes. In the event that you have a situation like this, be sure to see your doctor before fasting.
Serious hormone changes — some beneficial, others possibly harmful — can result from prolonged fasting. On the plus side, it may increase levels of human growth hormone to the point where muscle mass is increased and water retention is decreased.
However, several of the hormones that are most significant to women can be affected by fasting. A woman’s natural fertility may decline and her stress hormones may rise after an extended fast.
For women who are nursing, pregnant, or attempting to get pregnant, Eat Stop Eat is not advised. Keep to less strenuous fasting techniques designed exclusively for ladies.
How To Increase The Effectiveness Of The Eat Stop Eat Diet
There is potential for improvement because the Eat Stop Eat Diet’s nutritional recommendations are not very specific. Here are some suggestions for how to improve Eat Stop Eat.
- Include those beneficial fats.
- eat more ketone-boosters.
- Try some low-impact exercise (especially at first)
- Utilize supplements made from organ meat to stay nutrient-dense.
Take In Those Good Fats
Intermittent fasting and keto can be combined to increase the advantages of each eating strategy.
With this combination, you can continue burning fat round-the-clock. If you concentrate on keto superfoods like steak, eggs, bone broth, and healthy keto snacks, you can’t go wrong.
Include Ketone-Boosting Supplements
Exogenous ketones can be used as a supplement to enhance the benefits of fasting, according to recent studies.
To do this, you don’t even need to buy a pricey ketone supplement. MCT content in coconut oil is high enough to increase ketone generation in your body. It can be used in baking, cooking, and even in your morning coffee when melted.
Light Exercise ( Especially At First )
You may have heard that it’s unhealthy to exercise on an empty stomach. But thankfully, the ability to exercise while fasting essentially evolved in humans.
Low-impact activities can help you lose weight and modify your physique. You may enter ketosis more quickly with its assistance. Try swimming, walking, cycling, doing yoga, or engaging in any other fun exercise.
Utilize supplements made from organ meat to remain nutrient-dense.
Using organ meats as part of your Eat Stop Eat diet is an excellent approach to prevent vitamin shortages. Dr. Kiltz’s premium beef organ supplements are a great substitute if you don’t enjoy cooking and eating regular organ meats.
Pro-metabolic B vitamins and highly absorbable heme iron are abundant in these supplements. During your 24-hour fasts, these nutrients can keep your metabolism humming along.
Is The Eat-Stop-Eat Diet The Right Choice For You?
The Eat Stop Eat diet has produced outstanding results for thousands of people all over the world.
However, Eat Stop Eat is not a panacea for all ailments. Some people would benefit more from shorter fasts like the well-liked 16:8 fast. These groups consist of:
- women who are breastfeeding, expecting a child, or trying to get pregnant
- Those that don’t need to shed any weight
- athletes who require a lot of calories
- those who experience thyroid health issues
- those with extremely busy jobs
- eating disorder sufferers
- Individuals that are underweight
Intermittent fasting, as previously indicated, may harm a woman’s hormonal balance.
If they fast too regularly, some women have hormone abnormalities, mood swings, irritability, or irregular periods.
Three animal-based meals per day are always a solid bet if you want to be on the safe side. If you’re interested in learning more, read our page on IF for women.
Takeaway: Eat Stop Eat
“Fasting today is preferable to taking medicine.” by Plutarch
Modern foodies now have a simple way to fast like their ancestors thanks to the Eat Stop Eat diet. The diet has few drawbacks and provides a wide range of advantages:
- gaining muscle
- better intestinal health
- lowered danger of cancer
- enhanced spiritual wellbeing
- increased sensitivity to insulin