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Eat Stop Eat: Intermittent Fasting for Health and Weight Loss
The Official Eat Stop Eat by Brad Pilon. Thousands of books have been written about the unique benefits of Intermittent Fasting and its ability to help people lose weight and improve health, but Eat Stop Eat was one of the first. Far from being just another fad, Eat Stop Eat is your indispensable guide to the latest science behind using intermittent fasting for simple yet effective weight loss, without unneeded complexity or the need to deprive yourself of the foods you love to eat.
251 pages, Kindle Edition
First published January 1, 2007
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March 14, 2023
Eat Stop Eat is a unique approach to intermittent fasting that’s characterized by the inclusion of up to two non-consecutive fasting days per week.
January 30, 2011
Since there are no reviews of this yet, I'll give it the basic breakdown.
The good:
- a very quick read (took me less than two hours)
- does not try to convince you it's the ONLY worthwhile weight loss method in existence
- advocates a healthy *lifestyle*, including exercise, rather than pushing toward any type of diet whatsoever
- aims for flexibility, and achieves it more successfully than any other plan I've tried, read or heard of
- uses common sense, not popular "sense"
- recommends NOT stressing over food as the #1 most important thing you can do for your overall health (boy, we should all know that!)
The bad:
- spends at least 10 pages on the exordium ("just a regular concerned guy = this is why you should believe me" section), which is not what I paid $40 for. Had to expect it, but I still skipped over much of Pilon's Life of a Subversive Health Nut story. Actually, the fact he collected Muscle and Fitness issues at age ten kind of creeped me out.
- one part near the end where he seems to contradict his own earlier declarations about the metabolic results of fasting
- a 'reassuringly long' reference section, which nobody will actually read and which probably allowed him to charge more for the ebook (adding 25 pages or so)
- quite a bit of discussion on exercise, even though he is careful to admit that it's not his area of expertise. A bit confusing there.
The ugly:
- dismal grammar and punctuation at times. Not that I expect anything else from the genre.
- why the hell does he keep capitalizing 'Calories'?! For effect? Eye-catchiness? Loser.
All this said, I'd recommend this to others and I'm not sorry I bought it. The approach is something of a breath of fresh air: a theory of health that explicitly tells you NOT to focus on what you eat. If you've been looking beyond the glittery magazines and billboard adverts for Miracle Weight Loss / what-and-what-not-to-eat plans for any length of time (which I have), you'll be able to appreciate the simplicity and pragmatism backed by more than corporately-sponsored "studies." I think in many ways Eat. Stop. Eat complements John Robbins' Healthy at 100: The Scientifically Proven Secrets of the World's Healthiest and Longest-Lived Peoples. Now there's a fascinating nutritional and cultural voyage. A grammatically-correct one. Double bonus! I knew there was something else to which I was subconsciously comparing this ....
The good:
- a very quick read (took me less than two hours)
- does not try to convince you it's the ONLY worthwhile weight loss method in existence
- advocates a healthy *lifestyle*, including exercise, rather than pushing toward any type of diet whatsoever
- aims for flexibility, and achieves it more successfully than any other plan I've tried, read or heard of
- uses common sense, not popular "sense"
- recommends NOT stressing over food as the #1 most important thing you can do for your overall health (boy, we should all know that!)
The bad:
- spends at least 10 pages on the exordium ("just a regular concerned guy = this is why you should believe me" section), which is not what I paid $40 for. Had to expect it, but I still skipped over much of Pilon's Life of a Subversive Health Nut story. Actually, the fact he collected Muscle and Fitness issues at age ten kind of creeped me out.
- one part near the end where he seems to contradict his own earlier declarations about the metabolic results of fasting
- a 'reassuringly long' reference section, which nobody will actually read and which probably allowed him to charge more for the ebook (adding 25 pages or so)
- quite a bit of discussion on exercise, even though he is careful to admit that it's not his area of expertise. A bit confusing there.
The ugly:
- dismal grammar and punctuation at times. Not that I expect anything else from the genre.
- why the hell does he keep capitalizing 'Calories'?! For effect? Eye-catchiness? Loser.
All this said, I'd recommend this to others and I'm not sorry I bought it. The approach is something of a breath of fresh air: a theory of health that explicitly tells you NOT to focus on what you eat. If you've been looking beyond the glittery magazines and billboard adverts for Miracle Weight Loss / what-and-what-not-to-eat plans for any length of time (which I have), you'll be able to appreciate the simplicity and pragmatism backed by more than corporately-sponsored "studies." I think in many ways Eat. Stop. Eat complements John Robbins' Healthy at 100: The Scientifically Proven Secrets of the World's Healthiest and Longest-Lived Peoples. Now there's a fascinating nutritional and cultural voyage. A grammatically-correct one. Double bonus! I knew there was something else to which I was subconsciously comparing this ....
July 22, 2013
Excellent book. Granted, if you're ready to take the give fasting a try, I can save you 40 bucks. How to "do" Eat Stop Eat is to simply not consume calories for a 24 hour period one or twice a week. The purpose of the book is not to explain what to do, but to convince you that it's a good idea. The author seems to be a scientifically-minded person who is a legitimate expert on nutrition and fat loss. He makes a compelling case, based on research evidence, that not only are the commonly held beliefs about fasting utter nonsense (you only lose water weight, you'll "ruin your metabolism", you'll go into "starvation mode", breakfast is the most important meal, you'll lose your muscle, you must eat every 3 hours or you'll explode, etc. etc.)... Fasting is a perfectly safe and effective method of fat loss, and it may even have health benefits above and beyond those that inevitably result from any diet that reduces your caloric intake. If anecdotes are your thing, I went from 95 cm around my waist to 80. I went back to 90 after a year of being a slacker and eating all the time. If you think fasting will "ruin your metabolism", let's see who has a more improved physique in 6 months.
May 9, 2013
I am sure that any one who knows me would think, "Stefani does not need to be on a diet." They are correct. I don't need to be on a diet. I do fall within my ideal bodyweight. But this "diet book" isn't all about weight loss. The book advocates "flexible intermittent fasting" meaning every 3-5 days, fast for 24-hours from food (drinking water and non-caloric drinks are okay). This can create a calorie deficit and help people lose weight. Done less often, it helps maintain weight. Fasting, Pilon argues, has a lot of biochemical advantages as well, for instance, increasing insulin sensitivity. My husband has used this plan to lose weight with success, and I plan on implementing this to maintain my weight and to help reduce my body fat, while I increase my muscle mass with strength training.
And for those who say "fasting is bad," it puts your body in starvation mode... that only applies for extended fasting. And for people who say they get "cranky" or "low blood sugar" when they fast... more than likely it's just your psychological addiction to food/sugar/eating at a certain time, etc. causing these feelings ("5-10% of the population actually has a malfunction in their ability to regulate thier blood sugar levels").
Also, exercising while fasting is perfectly fine, too. I exercised at the very end my first 24-hour fast, and I was not anymore tired than I usually am doing a strenuous workout at 6am.
And for those who say "fasting is bad," it puts your body in starvation mode... that only applies for extended fasting. And for people who say they get "cranky" or "low blood sugar" when they fast... more than likely it's just your psychological addiction to food/sugar/eating at a certain time, etc. causing these feelings ("5-10% of the population actually has a malfunction in their ability to regulate thier blood sugar levels").
Also, exercising while fasting is perfectly fine, too. I exercised at the very end my first 24-hour fast, and I was not anymore tired than I usually am doing a strenuous workout at 6am.
January 20, 2020
I read this for free and I really liked it. I started Intermittent Fasting (IF) using One Meal a Day (OMAD) several months ago and lost 20lbs before hitting a plateau. The best thing in my mind is that I haven't gained any of the weight back even during the holidays and several big trips. This book describes the fasting lifestyle which in itself is pretty simple, don't eat, but he goes through some of the negative press fasting gets and explains the science. I love that there are no restrictions at all during the eating stage. That is what I love about OMAD. Bread, butter, pasta, etc are all back on the table. I don't have to stress about food or even think about except while eating. It is not the driving force of my life because when I do eat, I eat with joy, and when I don't eat I don't have to think about food at all.
April 10, 2019
Eat .Stop. Eat changed my life.
January 3, 2023
First I have followed Brad Pilon on social media for many years. Second I know his advice works because I know several people who have had success using his lifestyle. Third, I really wish I had picked this us and read it years ago. The description of this book is:
“The Official Eat Stop Eat by Brad Pilon. Thousands of books have been written about the unique benefits of Intermittent Fasting and its ability to help people lose weight and improve health, but Eat Stop Eat was one of the first. Far from being just another fad, Eat Stop Eat is your indispensable guide to the latest science behind using intermittent fasting for simple yet effective weight loss, without unneeded complexity or the need to deprive yourself of the foods you love to eat.”
And the chapters are:
A Special Note on This Edition
Preface
How It All Started
Introduction
The Fasted State
The Disappearance of the Fasted State
Forget Everything You Have Ever Read about Fasting
Fasting and Your Metabolism
Fasting and Exercise
Fasting and Your Brain
Fasting and Your Muscle Mass
Fasting and Hunger
Fasting and Blood Sugar Levels
Other Misconceptions of Fasting
The Health Benefits of Fasting
Health Benefits – The Conclusion
The Eat Stop Eat Way of Life
How to Fast Eat Stop Eat Style
Eat Stop Eat – Why Not Longer Fasts?
How to Eat, Eat Stop Eat Style
What to Do While Fasting
Fasting and Women (Special Considerations)
How to Work Out with Eat Stop Eat
Designing Your Own Workout Program
Other Health Benefits of Exercise
How to “Keep It Off” with Eat Stop Eat
Eat Stop Eat as a Form of Physical Training
Eat Stop Eat Conclusions
Eat Stop Eat FAQs
References
I am uncertain why it took me so long to get around to reading this book. As a practicing Catholic I have no issues with fasting. I have lost serious weight each of the past three decades. And now in my mid 50’s I can’t hammer my body the way I did when I was 20, 30, or even 40. Old injuries from sports have come back and haunt me. Aches and pains had become a norm. I though about the success with this method that friends and even my younger brother have had and I decided to go back and start at the beginning. I only highlighted one passage my first time through this book:
“I am not going to tell you that sugar is the cause of our obesity problem, because it’s not—neither is fat. Part of the cause of our obesity problem is that we are failing to realize that we’re looking for the answer in the wrong places.
Obesity is not created by one specific macronutrient in our diet. In fact, it’s not the diet at all. In my opinion, the number one cause of our obesity epidemic is abundance. There simply is too much food available for us to consume. As I said earlier, each day in the United States, the food industry produces enough food to supply every single person with almost 4,000 calories (almost double what we typically need in a day).”
This section from the chapter ‘The Eat Stop Eat Way of Life’ is about half way through the book. Once I got started I had a really hard time putting the book down. But in order to really process the material I read it over several days. The advice in this volume is excellent. I love that Brad does not provide meal plans, workout plans, or a list of key steps to follow. What he does provide is sound advice, gleamed from years of research and personal practice. The advice is down to earth. It is about learning to have a healthy relationship with food. To be moving or lifting. And to find a balance. Something you can maintain long term.
I regret not having read this book years ago. But I am thankful I finally picked it up and have read it, and now I am starting to applies the lessons learned. I can easily recommend this book.
“The Official Eat Stop Eat by Brad Pilon. Thousands of books have been written about the unique benefits of Intermittent Fasting and its ability to help people lose weight and improve health, but Eat Stop Eat was one of the first. Far from being just another fad, Eat Stop Eat is your indispensable guide to the latest science behind using intermittent fasting for simple yet effective weight loss, without unneeded complexity or the need to deprive yourself of the foods you love to eat.”
And the chapters are:
A Special Note on This Edition
Preface
How It All Started
Introduction
The Fasted State
The Disappearance of the Fasted State
Forget Everything You Have Ever Read about Fasting
Fasting and Your Metabolism
Fasting and Exercise
Fasting and Your Brain
Fasting and Your Muscle Mass
Fasting and Hunger
Fasting and Blood Sugar Levels
Other Misconceptions of Fasting
The Health Benefits of Fasting
Health Benefits – The Conclusion
The Eat Stop Eat Way of Life
How to Fast Eat Stop Eat Style
Eat Stop Eat – Why Not Longer Fasts?
How to Eat, Eat Stop Eat Style
What to Do While Fasting
Fasting and Women (Special Considerations)
How to Work Out with Eat Stop Eat
Designing Your Own Workout Program
Other Health Benefits of Exercise
How to “Keep It Off” with Eat Stop Eat
Eat Stop Eat as a Form of Physical Training
Eat Stop Eat Conclusions
Eat Stop Eat FAQs
References
I am uncertain why it took me so long to get around to reading this book. As a practicing Catholic I have no issues with fasting. I have lost serious weight each of the past three decades. And now in my mid 50’s I can’t hammer my body the way I did when I was 20, 30, or even 40. Old injuries from sports have come back and haunt me. Aches and pains had become a norm. I though about the success with this method that friends and even my younger brother have had and I decided to go back and start at the beginning. I only highlighted one passage my first time through this book:
“I am not going to tell you that sugar is the cause of our obesity problem, because it’s not—neither is fat. Part of the cause of our obesity problem is that we are failing to realize that we’re looking for the answer in the wrong places.
Obesity is not created by one specific macronutrient in our diet. In fact, it’s not the diet at all. In my opinion, the number one cause of our obesity epidemic is abundance. There simply is too much food available for us to consume. As I said earlier, each day in the United States, the food industry produces enough food to supply every single person with almost 4,000 calories (almost double what we typically need in a day).”
This section from the chapter ‘The Eat Stop Eat Way of Life’ is about half way through the book. Once I got started I had a really hard time putting the book down. But in order to really process the material I read it over several days. The advice in this volume is excellent. I love that Brad does not provide meal plans, workout plans, or a list of key steps to follow. What he does provide is sound advice, gleamed from years of research and personal practice. The advice is down to earth. It is about learning to have a healthy relationship with food. To be moving or lifting. And to find a balance. Something you can maintain long term.
I regret not having read this book years ago. But I am thankful I finally picked it up and have read it, and now I am starting to applies the lessons learned. I can easily recommend this book.
April 5, 2019
I bought this book a couple years ago off of Brad's website as a little PDF e-book, though the first edition was published back in 2007. Little did I know the popularity that fasting was gaining and would continue to in the next couple of years. Brad's background is as someone who left the supplement industry after questioning some of the practices within. He became obsessed with the simple science of losing fat, not the latest diet fad in the most recent edition of Muscle and Fitness.
July 19, 2012
Not your usual run-of-the-mill eat your veggies book, I recommend this to any "dieters" who can identify with the agony when a blueberry muffin cake magically springs up in front of you.
I endorse the fasting regime not just because I tried it out (Alertness and weight loss was at an all-time high) but cos it's damn sustainable.
I endorse the fasting regime not just because I tried it out (Alertness and weight loss was at an all-time high) but cos it's damn sustainable.
July 2, 2020
I skim/read this book via Kindle Unlimited. I haven't tried the author's "eat stop eat" (fasting) method yet, but I'm curious. It's simple and straightforward, and the best part would be not having to worry about what foods to eat or not eat. He does encourage readers to choose an overall healthy diet, though, and include strength training.
May 24, 2015
Next time someone tells you "breakfast is the most important meal of the day" or "bodybuilders should eat 6-8 small meals a day to gain muscles" or "not eating will crash your metabolism", please feel free to shave this book into his mouth.
Brad Pilon did a great job laying the scientific foundation of intermittent fasting, busting all kindz of myths surrounding this subject and exploiting the massive amount of brainwashing the market is pumping, from turning hunger into a learned response in the masses, to financing cherry picking researches to cover up on IF, just because they can't put fasting in a pill and sell it.
And I really liked the way he summarizes every chapter..
Brad Pilon did a great job laying the scientific foundation of intermittent fasting, busting all kindz of myths surrounding this subject and exploiting the massive amount of brainwashing the market is pumping, from turning hunger into a learned response in the masses, to financing cherry picking researches to cover up on IF, just because they can't put fasting in a pill and sell it.
And I really liked the way he summarizes every chapter..
September 9, 2018
Eat Stop Eat refers to a 24 hour cycle of fasting. Straightforward advice about nutrition and a lot of myth-busting about diets. Not a lot of rules about what one can and cannot eat. Brad Pilon is pretty chill. I believe he is Canadian.
Pretty heavy on the science, but Pilon breaks it all down into manageable chunks. I didn't feel overwhelmed; my brain felt agreeably stretched.
Pretty heavy on the science, but Pilon breaks it all down into manageable chunks. I didn't feel overwhelmed; my brain felt agreeably stretched.
September 5, 2018
It was simple and easy to follow. With all the information in the Eat Stop Eat guide, I was actually able to do the fast with no problems.
May 10, 2014
A short, yet interesting and very informative read. Pilon busts a lot (and I mean A LOT) of current fitness myths with regards to diet and fat loss. He covers his own background, explaining his extensive education and experience in the nutrition field and the way he talks, he comes across not as someone trying to sell you something or make any sort of profit from a "diet program" or anything, but simply comes across as someone who wants to relay important information about eating and living a healthy lifestyle and give warnings about fitness and nutrition magazines that live to make business and profit.
If you're into health and fitness and need a resource for shaping your own eating habits and fitness lifestyle, this is an excellent source.
If you're into health and fitness and need a resource for shaping your own eating habits and fitness lifestyle, this is an excellent source.
February 9, 2018
If you want more info on fasting, health, and fitness, check out this very popular e-book <<<<- Eat Stop Eat ->>>> https://tinyurl.com/y9y8jzjd
What I found from reading this book include the following thoughts…mostly direct quotes from the book.
"The theory of 'starvation mode' is something that fuels obsessive compulsive eating in North America and throughout the world.
The theory of starvation mode is challenging to dispute because the definition continually changes. As each definition is proven to be junk science, a new definition pops up in it’s place, and some definitions are more correct and scientifically feasible than others, so it becomes increasingly difficult for the average person to tell hype from fact. And while some aspects of starvation mode are a concern, others are simply a marketing technique designed to create fear… fear that without a special diet or special advice you could diet wrong and hurt yourself.
So for the sake of clarity, the definition I am referring to when I say 'starvation mode' is as follows:
Starvation mode is when metabolism supposedly slows down when you don’t eat every couple of hours... to the point where you are actually gaining weight while in a caloric deficit.
More often than not you will see this definition supporting very complex diet programs. (What??) They take the common sense idea of eating less, and make it sound like a bad idea… of course then you need their advice on how to lose weight if eating less is no longer an option (clever).
This is just another example of fear mongering and confusion created by the food, diet, and supplement industry that ultimately leads to obsessive compulsive eating.
DO NOT fall for this fear mongering!
It only ads to the confusion people have about how much food or how little food they can eat without slowing their metabolism.
If “fasting” doesn’t sound much fun to you, there are other methods that you might consider.
I really liked this print book, “The Complete Ketogenic Diet for Beginners: Your Essential Guide to Living the Keto Lifestyle” >>> http://amzn.to/2sfa7IC <<< this book is the guide to staying in Ketosis.
Another highly successful e-book is “Lean Belly Breakthrough” >>> https://tinyurl.com/y9chagf8 <<< I found this to be a great method for myself and managed to drop nearly 30 pounds using the methodology.
Finally, for a real economical solution I liked the approach of “Old School New Body”. >>>https://tinyurl.com/y7var4sc <<< It includes a metabolism factor that really jump starts your body for leanness.
Still, according to <<<<- Eat Stop Eat ->>>> https://tinyurl.com/y9y8jzjd
The truth is that a large body of scientific research shows that you can eat lower amounts of calories for extended periods of time without large changes in your metabolism and without a significant decrease in muscle mass as long as you do some form of resistance training, and if you are not already exceptionally lean.
In fact, most of the fear of “starvation mode” tends to come from bodybuilders and people in the fitness industry – men and women who are dieting to the point where they temporarily get to dangerously low levels of body fat, and have caused major metabolic complications with their prolonged severe dieting, severe training, and severely low levels of body fat. It’s the people in the extremes, warning about the extremes.
But the goal isn’t zero percent body fat, and for the vast majority of us who are trying to lose fat, build muscle, and get lean and healthy this is not an issue.
Yes, spending extended periods of time eating very little amounts of food and taking part in high levels of exercise can cause metabolic complications, but this doesn’t mean that eating less and exercising ALWAYS causes these types of problems.
In fact, you can lose significant amounts of weight without losing muscle mass or damaging your metabolism as long as you are using resistance training as part of your weight loss plan.
In a study just published in the Journal of Obesity, researchers examined the effects of losing 25 pounds on 94 women who either:
A) Followed a resistance training workout program
B) Followed an aerobic training program
C) Did not workout at all
These women were asked to follow a diet consisting of 800 Calories until they reduced their BMI down to less than 25. (The average was 25 pounds of weight loss.)
The women continued this diet for as long as 5 months straight (not something I would personally recommend without being medically monitored). The researchers found that the women who were following the resistance training workout program maintained their fat free mass during the time they were on the diet.
This means that even though they lost 25 pounds they were able to preserve their muscle mass. Therefore all 25 pounds that these women lost were from fat! (So much for those fat burning enzymes decreasing!)
They also found that the group of women who were following the resistance training workout program preserved their metabolic rate. In other words they did not see any metabolic “slowdown” as a result of losing 25 pounds, or from being on a 800 Calorie per day diet for 5 months (way lower and way longer than I would ever recommend)!
Interestingly, the researchers found decreases in fat free mass in the women who did not workout AND in the women who performed aerobic training.
More evidence that resistance training while following a weight reducing diet program can preserve lean mass and metabolic rate.
Sometimes it’s not the diet, but what you do along with the diet that counts the most. "
What I found from reading this book include the following thoughts…mostly direct quotes from the book.
"The theory of 'starvation mode' is something that fuels obsessive compulsive eating in North America and throughout the world.
The theory of starvation mode is challenging to dispute because the definition continually changes. As each definition is proven to be junk science, a new definition pops up in it’s place, and some definitions are more correct and scientifically feasible than others, so it becomes increasingly difficult for the average person to tell hype from fact. And while some aspects of starvation mode are a concern, others are simply a marketing technique designed to create fear… fear that without a special diet or special advice you could diet wrong and hurt yourself.
So for the sake of clarity, the definition I am referring to when I say 'starvation mode' is as follows:
Starvation mode is when metabolism supposedly slows down when you don’t eat every couple of hours... to the point where you are actually gaining weight while in a caloric deficit.
More often than not you will see this definition supporting very complex diet programs. (What??) They take the common sense idea of eating less, and make it sound like a bad idea… of course then you need their advice on how to lose weight if eating less is no longer an option (clever).
This is just another example of fear mongering and confusion created by the food, diet, and supplement industry that ultimately leads to obsessive compulsive eating.
DO NOT fall for this fear mongering!
It only ads to the confusion people have about how much food or how little food they can eat without slowing their metabolism.
If “fasting” doesn’t sound much fun to you, there are other methods that you might consider.
I really liked this print book, “The Complete Ketogenic Diet for Beginners: Your Essential Guide to Living the Keto Lifestyle” >>> http://amzn.to/2sfa7IC <<< this book is the guide to staying in Ketosis.
Another highly successful e-book is “Lean Belly Breakthrough” >>> https://tinyurl.com/y9chagf8 <<< I found this to be a great method for myself and managed to drop nearly 30 pounds using the methodology.
Finally, for a real economical solution I liked the approach of “Old School New Body”. >>>https://tinyurl.com/y7var4sc <<< It includes a metabolism factor that really jump starts your body for leanness.
Still, according to <<<<- Eat Stop Eat ->>>> https://tinyurl.com/y9y8jzjd
The truth is that a large body of scientific research shows that you can eat lower amounts of calories for extended periods of time without large changes in your metabolism and without a significant decrease in muscle mass as long as you do some form of resistance training, and if you are not already exceptionally lean.
In fact, most of the fear of “starvation mode” tends to come from bodybuilders and people in the fitness industry – men and women who are dieting to the point where they temporarily get to dangerously low levels of body fat, and have caused major metabolic complications with their prolonged severe dieting, severe training, and severely low levels of body fat. It’s the people in the extremes, warning about the extremes.
But the goal isn’t zero percent body fat, and for the vast majority of us who are trying to lose fat, build muscle, and get lean and healthy this is not an issue.
Yes, spending extended periods of time eating very little amounts of food and taking part in high levels of exercise can cause metabolic complications, but this doesn’t mean that eating less and exercising ALWAYS causes these types of problems.
In fact, you can lose significant amounts of weight without losing muscle mass or damaging your metabolism as long as you are using resistance training as part of your weight loss plan.
In a study just published in the Journal of Obesity, researchers examined the effects of losing 25 pounds on 94 women who either:
A) Followed a resistance training workout program
B) Followed an aerobic training program
C) Did not workout at all
These women were asked to follow a diet consisting of 800 Calories until they reduced their BMI down to less than 25. (The average was 25 pounds of weight loss.)
The women continued this diet for as long as 5 months straight (not something I would personally recommend without being medically monitored). The researchers found that the women who were following the resistance training workout program maintained their fat free mass during the time they were on the diet.
This means that even though they lost 25 pounds they were able to preserve their muscle mass. Therefore all 25 pounds that these women lost were from fat! (So much for those fat burning enzymes decreasing!)
They also found that the group of women who were following the resistance training workout program preserved their metabolic rate. In other words they did not see any metabolic “slowdown” as a result of losing 25 pounds, or from being on a 800 Calorie per day diet for 5 months (way lower and way longer than I would ever recommend)!
Interestingly, the researchers found decreases in fat free mass in the women who did not workout AND in the women who performed aerobic training.
More evidence that resistance training while following a weight reducing diet program can preserve lean mass and metabolic rate.
Sometimes it’s not the diet, but what you do along with the diet that counts the most. "
January 19, 2011
This is the first don't-be-fat-plan that I think could actually work for me. It's completely minimalist in its approach and requires very little effort. It's probably not for everyone, but I think it will work well with me being a food junkie.
March 17, 2018
Well researched, poorly edited
In a way this read like a prolonged high school research paper. That said, the science is well founded and the book is well researched. However, I hope he hires an editor to deal with the numerous typos and syntax errors for the next edition.
In a way this read like a prolonged high school research paper. That said, the science is well founded and the book is well researched. However, I hope he hires an editor to deal with the numerous typos and syntax errors for the next edition.
January 14, 2012
Good book covering intermittent fasting.
If you're more serious about bodybuilding/building muscle, you should check out: leangains.com
If you're more serious about bodybuilding/building muscle, you should check out: leangains.com
August 4, 2015
only program which helped me lose 50 pounds for good and introduced me to the world of intermittent fasting which has become part of my life style!
August 22, 2018
Excellent! Full of good info about metabolism, how the body uses macronutrients, the science behind the benefits of fasting.
June 3, 2012
Excellent summary of the physiology of the fasting & fed states. Logical conclusions regarding the way we have been influenced by marketing & the food industry to eschew the fasted state & live in a constant fed state. No special diet....just recommends 1-2 24-hour fasts per week! Hard to argue with the evidence.
January 15, 2015
The best advise for overall body composition and health. Much easier than any of the fad diets and a very long standing and proven way to maintain a lean body and fix your insulin response! I have lost over 20lbs of just PURE Body fat using this method in combination with my Kettlebell and Karate training. Try it!!
September 5, 2018
This book shows you about intermittent fasting which focuses more on when you eat rather than the types of foods you eat. Fasting will promote weight loss and will retain muscle better than a diet that eliminates specific foods or cuts your daily calories. Also, intermittent fasting will also lower your risk of chronic disease.
April 1, 2015
Short book that could be even shorter because there are only few points in the book that are repeated throughout. Formating is also bad.
September 28, 2016
Brad's writing was logical and meshed well with my scientific training. His advice is sound; so far, it's working!
June 26, 2016
Brad's website looks like a giant internet ad. The sort of thing you only really notice if you forgot to install an ad-blocker extension on your browser. Stock photos everywhere, big bellies right next to chiselled abs, giant text headlines with bold claims.
If you get over your carefully nurtured distrust - moulded by years of ignoring those sort of web ads - and get the book you might be in for a big surprise.
It really is a great book. It's written in clear, unpretentious language. Its chapters are varied and well organized.
Fasting sounds right from an evolutionary viewpoint and it's supported anecdotally by years of religion tradition. These are all things the author mentions, but then backs by old and new scientific studies made on the matter. There are over 300 citations here, methodically scattered through the various chapters , carefully disassembling years of common wisdom and industry-pushed concepts that were fed to the general public.
Take the next step, like I did, and start doing what he advocates and you'll see your weight lowed, your health markers improve and you'll even have extra time from not having to buy and prepare food in those fasting periods.
In the end, maybe the Eat. Stop. Eat website should be viewed as a trojan horse of sorts. A disruptive idea disguised as spam. An ironic twist on all those «Lose fat, build muscle!» internet ads that have desensitized us.
Perhaps losing weight really is easy with this one simple trick.
If you get over your carefully nurtured distrust - moulded by years of ignoring those sort of web ads - and get the book you might be in for a big surprise.
It really is a great book. It's written in clear, unpretentious language. Its chapters are varied and well organized.
Fasting sounds right from an evolutionary viewpoint and it's supported anecdotally by years of religion tradition. These are all things the author mentions, but then backs by old and new scientific studies made on the matter. There are over 300 citations here, methodically scattered through the various chapters , carefully disassembling years of common wisdom and industry-pushed concepts that were fed to the general public.
Take the next step, like I did, and start doing what he advocates and you'll see your weight lowed, your health markers improve and you'll even have extra time from not having to buy and prepare food in those fasting periods.
In the end, maybe the Eat. Stop. Eat website should be viewed as a trojan horse of sorts. A disruptive idea disguised as spam. An ironic twist on all those «Lose fat, build muscle!» internet ads that have desensitized us.
Perhaps losing weight really is easy with this one simple trick.
June 17, 2016
Überzeugender Intermittent-Fasting-Ansatz
"EAT STOP EAT" von Brad Pilon stellt zwei Thesen in den Mittelpunkt seiner Ausführungen. Demnach sind folgende Aussagen:
1) Eine Kalorienreduzierung über einen längeren Zeitraum ist der einzig bewiesen ernährungsbedingte Weg, Gewicht zu verlieren.
2) Menschen können ernährungswissentschaftlich gesehen entweder im Fasten- oder im Sättigungszustand sein.
die einzige gesicherten wissenschaftlichen Erkenntnisse bezüglich Ernährung.
Die 2 Modi (fastend oder gesättigt) entsprechend dabei dem natürlichen Wechsel, wie ihn unsere (Steinzeit-)Vorfahren gelebt haben. Das Problem: Heutzutage sind wir nahezu permanent gesättigt.
Zeitweises Fasten sollte jedoch auch von uns wieder in den Lebensalltag integriert werden, denn es hat keine (gravierenden) Nachteile und viele Vorteile.
Am besten ist es laut Pilon, für 24 Stunden zu fasten (= nur Wasser/Tee/Kaffee); um das durchzuhalten sollte man beschäftigt ("busy") bleiben. In Kombination mit Krafttraining verstärken sich die Vorteile noch.
"EAT STOP EAT" reiht sich ein in die vielen "Intermittent Fasting"-Ansätze, die zunehmend populär und auch wissenschaftlich unterstützt werden (vgl. http://well.blogs.nytimes.com/2016/03...).
Der Ansatz überzeugt durch Einfachheit und Anwendbarkeit und ist gut beschrieben, auch wenn die Botschaften durchaus auch noch mit deutlich weniger Text hätten transportiert werden können.
"EAT STOP EAT" von Brad Pilon stellt zwei Thesen in den Mittelpunkt seiner Ausführungen. Demnach sind folgende Aussagen:
1) Eine Kalorienreduzierung über einen längeren Zeitraum ist der einzig bewiesen ernährungsbedingte Weg, Gewicht zu verlieren.
2) Menschen können ernährungswissentschaftlich gesehen entweder im Fasten- oder im Sättigungszustand sein.
die einzige gesicherten wissenschaftlichen Erkenntnisse bezüglich Ernährung.
Die 2 Modi (fastend oder gesättigt) entsprechend dabei dem natürlichen Wechsel, wie ihn unsere (Steinzeit-)Vorfahren gelebt haben. Das Problem: Heutzutage sind wir nahezu permanent gesättigt.
Zeitweises Fasten sollte jedoch auch von uns wieder in den Lebensalltag integriert werden, denn es hat keine (gravierenden) Nachteile und viele Vorteile.
Am besten ist es laut Pilon, für 24 Stunden zu fasten (= nur Wasser/Tee/Kaffee); um das durchzuhalten sollte man beschäftigt ("busy") bleiben. In Kombination mit Krafttraining verstärken sich die Vorteile noch.
"EAT STOP EAT" reiht sich ein in die vielen "Intermittent Fasting"-Ansätze, die zunehmend populär und auch wissenschaftlich unterstützt werden (vgl. http://well.blogs.nytimes.com/2016/03...).
Der Ansatz überzeugt durch Einfachheit und Anwendbarkeit und ist gut beschrieben, auch wenn die Botschaften durchaus auch noch mit deutlich weniger Text hätten transportiert werden können.
October 25, 2013
Pilon talks about Intermittent Fasting diet..essentially this is a calorie restriction diet..unless one is trying to bulk up for bodybuilding, and even in that case fasting results in efficiency in energy metabolism.
Some points he argues-
He prescribes two 24 hour fasts/week..and if that's not possible- 18 hour fasts followed by normal/ +calories above maintenance eating. I think that's not doable. I think intermittent fasting advocated by the BBC documentary Eat, fast and live longer is much more practical, with two fasting days consisting of 600 cals/ day (for women- 500 cals) and five days of normal/ above normal eating..even pig out during a meal or two.
Some points he argues-
He prescribes two 24 hour fasts/week..and if that's not possible- 18 hour fasts followed by normal/ +calories above maintenance eating. I think that's not doable. I think intermittent fasting advocated by the BBC documentary Eat, fast and live longer is much more practical, with two fasting days consisting of 600 cals/ day (for women- 500 cals) and five days of normal/ above normal eating..even pig out during a meal or two.
March 1, 2017
Książka do przeczytania w 2-3 godziny, nawet po angielsku ;)
W skrócie: autor twierdzi, że... ogólnie to twierdzi, że wszystkie diety działają, ale kto chciałby ciągle być na diecie? Zamiast tego proponuje okresy krótkiego postu (24 godziny raz lub dwa razy w tygodniu). W ebooku zbyt dużo treści nie ma (bo i co też można napisać o takiej prostej radzie ;) ), przytacza tylko dlaczego to ma sens, dlaczego nie jest prawdą, że musimy jeść 6 posiłków dziennie w krótkich odstępach czasu albo że śniadanie powinno być najobfitszym posiłkiem itp. A także tłumaczy, że nieprawdą jest, że po niejedzeniu (takim krótkim) zwalnia przemiana materii - podobno zwalnia dopiero po trzech dniach. A jedząc co kilka godzin nasz układ trawienny właściwie nigdy nie odpoczywa, co też nie jest zbyt dla niego dobre... Krótki post działa ponadto jak dieta ograniczająca kalorie (bo w perspektywie tygodnia pochłoniemy ich mniej) Nie jest też wcale tak trudno wytrzymać 24 godziny bez jedzenia - jeśli przypomnimy sobie, że to co nazywamy głodem, jest tylko mieszanką głodu oraz kulturowego uwarunkowania na jedzenie (uzależnienia pewnego).
Ja w każdym razie jestem po pierwszym 24h poście i czuję się bardzo dobrze :) Może jeszcze na jeden się w tym tygodniu skuszę (bo na nocnej zmianie to trudno nie jest :P ).
W skrócie: autor twierdzi, że... ogólnie to twierdzi, że wszystkie diety działają, ale kto chciałby ciągle być na diecie? Zamiast tego proponuje okresy krótkiego postu (24 godziny raz lub dwa razy w tygodniu). W ebooku zbyt dużo treści nie ma (bo i co też można napisać o takiej prostej radzie ;) ), przytacza tylko dlaczego to ma sens, dlaczego nie jest prawdą, że musimy jeść 6 posiłków dziennie w krótkich odstępach czasu albo że śniadanie powinno być najobfitszym posiłkiem itp. A także tłumaczy, że nieprawdą jest, że po niejedzeniu (takim krótkim) zwalnia przemiana materii - podobno zwalnia dopiero po trzech dniach. A jedząc co kilka godzin nasz układ trawienny właściwie nigdy nie odpoczywa, co też nie jest zbyt dla niego dobre... Krótki post działa ponadto jak dieta ograniczająca kalorie (bo w perspektywie tygodnia pochłoniemy ich mniej) Nie jest też wcale tak trudno wytrzymać 24 godziny bez jedzenia - jeśli przypomnimy sobie, że to co nazywamy głodem, jest tylko mieszanką głodu oraz kulturowego uwarunkowania na jedzenie (uzależnienia pewnego).
Ja w każdym razie jestem po pierwszym 24h poście i czuję się bardzo dobrze :) Może jeszcze na jeden się w tym tygodniu skuszę (bo na nocnej zmianie to trudno nie jest :P ).
June 3, 2016
I only gave this 3 stars instead of more because i found myself skimming through it quite a bit. Part I read, part I listened to on audio. I already knew intermittent fasting was good, but I wanted to know why. While the author does a great job of telling you about all of the studies, I just had a hard time getting into it. I also felt like it was weird in the beginning him knocking all the diet books & gurus who tell you the way to lose weight, yet that's what he's doing in his book. I got what he was saying, but it just seemed weird the amount of time he spent knocking them, yet kind of did the same thing himself. But otherwise, it was pretty good. Honestly, Butter Bob Briggs was who referred me to this book. He does a lot of explaining about fasting & how he lost 145 pounds with intermittent fasting & a ketogenic diet (which is what I'm doing) on his YouTube channel & blog. You can find him by searching on YouTube: Butter Bob Briggs Fasting And The Fifty Percent Insulin Problem. And then if you want more specific studies detail, then read this book.
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