Eat Stop Eat Review: Should You Follow This Technique For Weight Loss?
Intermittent fasting has taken the world of health and wellbeing by storm. Early study shows that fasting on a regular basis for a short length of time might be a simple but efficient method to lose weight and enhance metabolic health.
There are a variety of methods to incorporate an intermittent fasting strategy into your daily routine, but Eat Stop Eat is one that is becoming extremely prevalent. The 5:2 diet, 12-hour fasts, 16-hour fasts, and 20-hour fasts, for example. While each method has its own set of advantages and disadvantages, the Eat Stop Eat method looks to be the most straightforward.
Remember that if you can fast without disrupting your normal routine, you’ll be more likely to continue to it for extended periods of time. Simply said, adhering to a healthy fasting regimen should not be a “daily” battle.
This article covers all you need to know about the Eat Stop Eat diet, including how to follow it, if it works for weight reduction, and any potential negatives to think about before starting.
What is the Eat Stop Eat diet And What Is The Mechanism Behind It?
Eat Stop Eat is a novel method of intermittent fasting in which up to two non-consecutive fasting days are included each week.
Brad Pilon, author of the famous and aptly titled book “Eat Stop Eat,” created it. Pilon was motivated to create this book after doing a study at the University of Guelph in Ontario, Canada, on the impacts of short-term fasting on metabolic health.
The Eat Stop Eat technique isn’t your usual weight loss plan, according to Pilon. Instead, it’s an opportunity to reconsider what you’ve been taught about mealtime and frequency, as well as how it connects to your health.
The Eat Stop Eat diet is pretty simple to implement. Simply select one or two non-consecutive days each week when you will not eat — or keep fasting — for the whole 24-hour period.
You can eat as much as you like the remaining 5–6 days of the week, but it’s encouraged that you make prudent food choices and don’t consume more than your body requires. When you use the Eat Stop Eat approach, you will still eat something on each calendar day of the week, which may seem illogical.
If you’re fasting from 9 a.m. Tuesday to 9 a.m. Wednesday, for example, you’ll consume something before 9 a.m. Tuesday. On Wednesday, after 9 a.m., you’ll have your next meal. You’ll guarantee that you’re fasting for the whole 24 hours — but no longer.
Keep in mind that regular water is recommended even on Eat Stop Eat fasting days.
The ideal option is to drink plenty of water, but you can also drink calorie-free drinks like unsweetened or artificially sweetened coffee or tea.
Why Should You Prefer Eat Stop Eat Diet Method For Weight Loss?
There are plenty of benefits that you can achieve by following Eat Stop Eat Diet method for weight reduction. Here we have listed some of the benefits.
Weight Loss Motivation
Weight reduction is one of the primary motivations for people to try intermittent fasting diets like Eat Stop Eat. Protracted fasting used by Eat Stop Eat may help some people lose weight.
5 or 6 days a week, you can eat whatever you want. You must fast for 24 hours on the fasting days. You can fast once or twice a week, depending on your schedule and lifestyle.
You may enjoy your party, have breakfast with your loved ones, or go on a dinner date with your sweetie because of the flexible timing.
Lack of calories
A calorie deficit is a first and arguably most evident method that Eat Stop Eat may help you lose weight.
It’s common knowledge that losing weight necessitates consuming fewer calories than you burn.
Eat Stop Eat, when used correctly, sets you up for a calorie deficit of 1–2 days each week. This decrease in overall calorie consumption may lead to weight loss over time as you burn more calories than you consume.
However, recent data suggests that calorie restriction for a whole day is no more helpful for weight loss than the continuous daily calorie restriction used by most conventional diets.
Changes in metabolism
Another reason Eat Stop Eat may help you lose weight is because of metabolic changes that occur when your body is starved. Carbohydrates are the body’s preferred fuel source. Carbs are broken down into a useful kind of energy called glucose when you eat them. Most people will burn up the glucose they have stored in their systems after 12–36 hours of fasting, and will then switch to using fat as an energy source. Ketosis is the metabolic state in which this occurs.
According to preliminary studies, protracted fasting may boost fat utilization in a way that typical dieting regimens cannot. Still, there isn’t much research on this possible advantage, and there appears to be a lot of variation in how rapidly people enter ketosis.
As a result, it’s doubtful that everyone will achieve ketosis within the Eat Stop Eat diet’s 24-hour fasting window. More study is needed to better understand how metabolic changes caused by the Eat Stop Eat diet might affect fat loss and total weight loss.
For most healthy individuals, the fasting procedures used in Eat Stop Eat are probably safe. However, if you’re considering trying it out, you should think about the drawbacks.
Deficiency Of Nutrients
On the Eat Stop Eat diet, some people may struggle to satisfy all of their nutritional demands.
It’s fairly unusual for people to think about food solely in terms of calories while they’re dieting. Food, on the other hand, is much more than just calories. It’s also a good source of vitamins, minerals, and other nutrients that help support your body’s most crucial processes.
To maintain enough protein, fiber, vitamin, and mineral consumption throughout their diet, anyone following Eat Stop Eat must pay attention to the foods they eat on their non-fasting days.
Low Blood Sugar Levels
Intermittent fasting regimens, such as Eat Stop Eat, are used by some people to enhance blood sugar management and insulin sensitivity.
Most healthy people have little trouble sustaining blood sugar levels throughout the Eat Stop Eat 24-hour fasting intervals, but this isn’t true for everyone.
Extended durations without meals can cause significant blood sugar decreases, which can be life-threatening in some people, such as diabetics.
Consult your healthcare professional before undertaking Eat Stop Eat or any other diet that includes starving if you use blood sugar medicines or have any medical issues that cause poor blood sugar management.
The Eat Stop Eat diet’s fasting practices may lead to alterations in metabolic and reproductive hormone production. However, due to a dearth of experimental studies, the particular health effects arising from such hormonal alterations are difficult to anticipate.
Some research suggests that hormonal alterations may have beneficial health advantages, such as better fertility, while others show a danger of negative consequences, such as insufficient reproductive hormone production and pregnancy difficulties.
Restricted Eating’s Psychological Effects
While many people claim that fasting as a weight reduction strategy gives them greater dietary flexibility, the limited nature of such eating habits may have a detrimental psychological impact.
According to some studies, fasting for a short period of time might cause irritation, mood swings, and a decrease in libido. However, supporters of intermittent fasting frequently claim that mood troubles go away as you become used to your fasting regimen – but this has yet to be confirmed.
Restrictive dieting can lead to disordered eating patterns including binge eating or compulsive food and weight thinking. Eat Stop Eat is therefore not suggested for anybody with a history of disordered eating or a proclivity to acquire these behaviors.
Is Eat Stop Eat Something You’d Like To Try?
At this time, there isn’t enough research to say if Eat Stop Eat is a good weight-loss strategy for everyone. Various intermittent fasting regimens have been reported to be beneficial for weight reduction of up to 10% in studies. However, because research designs, fasting procedures, and overall weight loss vary so much, it’s difficult to anticipate exact outcomes for Eat Stop Eat.
Weight reduction is a complicated process that is unique to each person. Your capacity to lose or gain weight is influenced by several variables other than calorie intake and mealtime. In the end, further long-term study on Eat Stop Eat is required to see if it is more beneficial than other weight-loss methods.
Last But Not Least!
Eat Stop Eat is a common type of intermittent fasting that involves fasting for 24 hours once or twice a week. Although there is little research on this eating pattern, it appears to help weight reduction through lower calorie consumption and shifts in metabolic function that favor fat loss. However, no guarantees can be made about individual outcomes.
Fasting is usually seen to be harmless, although it can have negative consequences such as insufficient food intake, low blood sugar, and the development of disordered eating practices. If you have any doubts about whether Eat Stop Eat is the right weight reduction method for you, talk to your doctor.