But 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 its going to end.
Also, people can drink the follwing liquids when fasting:
I Tried It: Intermittent Fasting 3 Ways
Image via Unsplash/Chris Ralston
Ive heard great things about intermittent fasting in the past, with experts touting its anti-inflammatory and weight loss benefits. But while I’ve often thought about trying it, I’ve never taken the plunge before.
That’s all changing, now.
Over the course of the past month, I tried three of the most popular intermittent fasting regimens to see how easy they were to stick to and how I felt at the end of it all.
Is An Eat Stop Eat Diet Right For You
Thousands of people from across the world have experienced tremendous results from the Eat Stop Eat diet.
But Eat Stop Eat isnt some sort of universal cure. Some are better suited for Stop Eat shorter fasts like the popular 16:8 fasting schedule. These groups include:
- Women who are nursing, pregnant, or trying to become pregnant
- Those who dont have any weight to lose
- Athletes with extra-high calorie needs
- Those with thyroid health problems
- People with super active jobs
- Those with eating disorders
- Those who are underweight
As mentioned above, intermittent fasting can have negative effects womans hormonal profile.
Some women experience hormonal imbalances, mood swings, irritability, or irregular periods if they fast too frequently. If you wish to play it safe, you can always just stick with three animal-based meals per day. Read our IF for women article if youd like to learn more.
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Additional Intermittent Fasting Methods
- The Warrior Diet: 20 hours of fasting and 1 large meal or 2 small meals in the 4 hours of eating time.
- One Meal a Day: Eat one meal a day. Usually, this is a large evening meal.
- 36-Hour Fast: As the name says, fast for 36 hours. This is usually done once a week.
- 48-Hour Fast: As the name says, fast for 48 hours. This can be done as often as once a week. Some people do it once a month to go with their normal fasting method.
- Alternate Day Fasting: This is like an extended 5:2 diet. You alternate between eating normally and eating up to 500 calories.
Independant Studies On Intermittent Fasting
Research indicates that the medical profession does not view intermittent fasting in a bad light. It makes sense that intermittent fasting is not damaging to the body, as in the prehistoric age there was no guarnetee that food would be available at every four hour interval, and so it stands to reason that the human body is designed to accommodate for this.
Some of the medical studies I used as a reference are: Caloric restriction and intermittent fasting: Two potential diets for successful brain aging and Dietary Factors, Hormesis and Health, found on the US National Library of Medicine Site, Cardioprotection by Intermittent Fasting in Rats on the American Heart Association Site and Effect of Ramadan intermittent fasting on aerobic and anaerobic performance and perception of fatigue in male elite judo athletes from the Journal of Strength and conditioning research. They all speak favourably of intermittent fasting.
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How Eat Stop Eat Is Done
As we said earlier, the Eat Stop Eat Diet has relatively simple specifications. Its as simple as abstaining from food for two seperate 24-hour periods. During the other five days of the week, you simply eat freely.
Brad Pilons original protocol was pretty flexible when it came to the foods to eat during intermittent fasting.
However, we recommend fueling your body with the most nutrient rich foods like fatty fish and seafood, red meat, and healthy fats and full-fat dairy like cheese, yogurt, and cottage cheese. Low carb veggies, and low carb fruits are also acceptable, but should be supplemental to avoid plant toxins and antinutrients.
Though these 24-hour fasts can be placed at any point throughout the day , most people prefer to do them this way:
- Eat a final meal by 7 pm on Sunday night.
- Fast thru Monday morning and afternoon.
- Break your fast at 7 pm Monday night.
As you might have noticed from the above, fasting for a 24-hour period doesnt actually mean you go a full day without eating. It just means youll only eat one meal during your fasting days.
Some proponents of the Eat Stop Eat Diet make it a little easier by allowing for low-calorie beverages during the fasting period. If you wish to go down this route, coffee with liberal cream or butter is a good choice. Be sure to drink plenty of water during your fast, too.
How To Follow Eat Stop Eat Fasting
Intermittent fasting eat stop eat is a simple and easy method of fasting. In this, you fast for 24 hours, which means, you will be eating at a particular time during the day and not eating at all till around the same time the next day. In this, you have to eat at least once, even on the fasting day, and maintain a difference of 24-hours between your meals.
On your eating days, you can eat anything in moderation without excluding any specific food groups. It is suggested to include fruits, vegetables, 100 gms of protein daily in your diet to balance the bodys nutritional requirements.
Also, drinking adequate quantities of water is essential during periods of fasting. You can also drink other intermittent fasting-friendly drinks like black coffee and tea on the fasting days.
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What Is Eat Stop Eat
Eat Stop Eat was created by Brad Pilon and is the result of graduate research he did on short-term fasting at the University of Guelph, in Guelph Ontario, Canada. He discovered a simple way people can lose body fat and build muscle. All you do is fast for 24 hours once or twice a week. This form of IF can help you lose body fat and inches because it ensures a calorie deficit over the course of the week. If you normally eat 1,600 calories a day, you’re now essentially cutting out 1,600 to 3,200 total calories, as long as you eat normally during the time you’re not fasting.
Pros Of Eat Stop Eat Intermittent Fasting:
- This fasting technique has many benefits for the human body.
- It is highly effective in weight loss and cardiovascular health.
- It improved metabolism and blood sugar regulations, as well as increases longevity.
- The top benefit of this fasting is that it is easy to follow and doesnt come with rules.
- It helps drop the risks of cancer.
Recommended Reading: Can Intermittent Fasting Cause Weight Loss
Pdf Download How And Where To Buy
A new scam on the internet consists of creating totally false copies of popular e-books and selling them at a reduced price . We strongly recommend that you to use our link to visit the official Eat stop Eat Website, remember that this is the only reliable and truthful program, and the only place where the 100% money back guarantee if you are not totally satisfied is valid. You pay an initial deposit of $9.99 for a three day trial period and pay the rest 3 days later, only of you like it. The download is immediate.
Seeing as intermittent fasting is backed by third party National Medical Institutions, there are many endorsements for the system and few negative side effects are reported, and considering that people who have actually tried it have obtained excellent results, we honestly feel this product can be safely recommended.
Can Eat Stop Eat Help Me Lose Weight
Probably…but it’s likely because you’re just not eating as much as you’d usually eat, says Julie Upton, RD, co-founder of Appetite for Health.
But, again, the Eat Stop Eat diet isn’t necessarily any better or worse than other forms intermittent fasting like the 5:2 diet . ” is nothing but a twist on regular intermittent fasting, says Upton. There is no data on this specific pattern to say that it’s better or worse than a traditional intermittent-fasting eating schedule.
Read Also: How Fast Will I Lose Weight With Intermittent Fasting
And You Dont Worry If You Cant 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 youre fasting intermittently while keeping your lifestyle flexible, youre 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.
Lose fat, keep muscle, all while doing nothing it doesnt get much easier that this!
No cooking, no eating, no worrying about what you eat or when youre going to eat.
To start losing weight with Eat Stop Eat diet right now, just choose an option below:
Ladies: Click Here to Learn the Exact Strategy to be 3 Pounds Lighter Tomorrow Morning And 5 Pounds Lighter by Next Friday WITHOUT Changing Your Regular Diet
The 16/8 Method Of Intermittent Fasting
The 16/8 method of intermittent fasting means that you fast for 16* hours a day and eat only during an 8-hour window. 16 fast / 8 eat.
*Its often recommended that women fast for 14 hours and eat for 10. To learn more about the benefits of intermittent fasting and differences for men and women check out Intermittent Fasting Benefits.
It sounds hard, right? 16 hours a day of NOT EATING! But its not as hard as it seems on the surface. Think about it. You spend about 8 hours a day sleeping, so theres half of your fast time.
Most people will choose to fast for 2-4 hours before bed and 4-6 hours upon waking. Some people vary when their 8 hours occurs based on the day of the week.
I like an even 4 hours before bed and 4 hours upon waking, but you should experiment with what would work best for you.
Sample Intermittent Fasting 16/8 Method Schedule
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Be Aware Of Socializing
Set yourself up for success, and plan fasts on days when you know you can stick to them. If I had attempted a 24-hour fast on a day when I knew I had dinner plans, for example, it would have been much harder to do. I set my longer fasts on days when I knew I would be home for dinner and could have as much control over my eating as possible.
The Crescendo Intermittent Fasting Method
This is like a limited version of the 16-8 method. You choose two or three days a week, and you fast for 12-16 hours on those days.
The Crescendo Method is pretty open to interpretation. Some people think you should fast for 12 waking hours, other people say 16 total hours.
The Crescendo Method is often used as a stepping stone into the Eat-Fast-Eat Method. Start by fasting for 12 hours a day, twice a week and work your way up to 24 hours.
Sample Intermittent Fasting Crescendo Method Schedule
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Are There Any Risks
Intermittent fasting is not safe for some people, including people who are pregnant, children, people at risk for hypoglycemia or people with certain chronic diseases.
If youre at risk for an eating disorder, you shouldnt attempt any sort of fasting diet, advises Taylor. Intermittent fasting has also been known to increase the likelihood of binge eating in some people because of the restriction.
If youre interested in trying intermittent fasting, you should also be aware of some not-so-pretty side effects. It can be associated with irritability, low energy, persistent hunger, temperature sensitivity, and poor work and activity performance.
Ultimately, you should contact your healthcare provider and discuss these options. They know your health better than anyone else and can offer the right guidance on whether or not any of these intermittent fasting options are right for you.
What Is The Eat Stop Eat Diet
Eat Stop Eat was founded by Brad Pilon, who, according to his website, came up with the plan while he was doing graduate research on short-term fasting at the University of Guelph. Brad also wrote a book on the diet in 2007 .
According to Brad’s website, Eat Stop Eat consists of fasting for 24 hours, twice a week, then eating “responsibly” for the remaining five days, but not necessarily “dieting.” He writes, “You can have three meals per day or 20. As long as you are eating responsibly and keeping your overall intake in check, I’m okay with any pattern of meals that works for you.”
Brad does make the distinction, however, that you’re supposed to eat something every day. Let’s say you fast from 8 a.m. one day to 8 a.m. the next, for example: You’d eat breakfast before 8 a.m. on the first day, then break your fast after 8 a.m. the next day.
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Is Eat Stop Eat The Best Intermittent Fasting Plan
Intermittent fastings benefits, regardless of the method, include weight loss, increased fat burning, maintenance of muscle mass, a reduction in hunger hormones and increased insulin sensitivity.
While there are no specific studies that say the Eat Stop Eat diet plan is better than any other intermittent fasting method, for some people, the schedule may be easier to sustain in the long run, as it allows for at least one meal daily, and normal eating 5 days per week.
The Eat Stop Eat protocol is actually quite flexible. For example, your fast can take place from dinner on Day 1 until dinner on Day 2, meaning youll never have to skip another late-night dinner date. If an active, busy life requires you to fuel up with an early morning breakfast, you can eat your breakfast every day, and fast from midday through the night.
Those who struggle with hunger during their fasts find its much easier to fast just 2 days per week. Many of us have had the experience of a missed meal on a busy day Eat Stop Eat simply extends this window a bit longer.
Benefits Over Other Forms Of Intermittent Fasting
Longer fasts can hamper your bodys ability to function and make you feel hungry all the time. With eat stop eat, you can eat whatever you like on your fasting days, which is not the case with other types of fasting.
You can also combine the eat stop eat fasting pattern with a keto diet that involves eating more protein and fat and fewer carbohydrate-rich foods. However, an extremely low carb diet can affect energy levels, as per Pilon, who brought the concept of this form of fasting.
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What Makes Eat Stop Eat Style Intermittent Fasting Different
Well, its 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 heres a really cook thing about fasting Many people report that food actually tastes BETTER after a fast!
Now thats 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 its what allows them to keep the weight off for years afterwards.
Should You Try Eat Stop Eat
Now, here comes the million-dollar question and the answer is – hell yeah!
The Eat Stop Eat approach is easy to follow, flexible, and suits your schedule unless you are super busy. Even if youre super busy, you can fast on the weekend days. That way, you can get all those benefits you would get from other intermittent fasting methods.
Eat Stop Eat is not a strict method of fasting. Rather, it is a philosophy that focuses on occasional breaks from eating.
However, before you opt for Eat Stop Eat or any other method of fasting, it is crucial to learn your needs, goals, and ability. Only a team of experts can help you with finding the fasting method that meets your unique individual needs.
Click HERE to get your personalized intermittent fasting plan Today!
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