With a name like, ‘Eat Stop Eat’, you can’t really mistake this diet for anything other than what it is – one way to do intermittent fasting. It’s the process of switching up the days in which you eat, leaving a day or two to fast.
However, there are some key components that make Eat Stop Eat unique from all the rest; the same key components that can determine whether this eating pattern of intermittent fasting is for you.
What is Eat Stop Eat?
Eat Stop Eat is one of the easiest ways to start intermittent fasting. It involves eating every day of the week, except for one or two days in which you fast. However, the main goal is to give yourself a full 24 hours to fast.
Now, fasting for 24 hours seems like a no braining – simply avoid eating from 7 A.M. to 7 A.M. the next day. In many ways, you are correct. You would be getting a full 24 hours of fasting but going a full day without eating seems intense.
What if there was a way to get that 24 hours of abstinence in, sans extreme hunger pangs? That’s exactly what Eat Stop Eat does.
Instead of fasting from morning-to-night (which will seem like an extremely long time while doing it), Eat Stop Eat focuses on fasting at specific times so you never go a day without eating. For example, you would eat normally on your “fasting day” until approximately 7 P.M. in which you would fast until 7 P.M. the next day. This allows you to eat on both days, while still getting in a full 24 hours of fasting.
As for the non-fasting days, you can eat whatever you want but of course, you still want to try to eat as healthy as possible. Typically, this is 2000 calories per day for women and approximately 2500 calories per day for men.
The Eat Stop Eat Rules
The Eat Stop Eat intermittent fasting cycle has more rule than the others types of eating patterns but don’t let that deter you. Each rule is actually put in place to help you fast and to make intermittent fasting easier on you – mentally, physically and emotionally.
- Start with one day of fasting each week
- Never fast on consecutive days
- Start fasting at 7 P.M. and end fasting at 7 P.M.
- Don’t focus too much on the time
- Do not exceed on two fasts in one week
Eat Stop Eat Tips
Since Eat Stop Eat is one of the easiest forms of intermittent fasting you’ll ever come across, there are very few tips you need to succeed. However, knowing the following recommendations could never hurt:
- Enjoy unsweetened tea, coffee, water, diet soda and sparkling water on fasting days
- Avoid overeating as it can undo the benefits of fasting
- Consume lots of fruits, vegetables and spices
- Eat lean, high-quality protein
- If you are still gaining weight, choose healthier options on non-fasting days
- Exercise three to four times each week
- Don’t worry about exercising on fasting days
- If fasting for 24 hours seems too extreme for you, you can also reduce your fast to 20 hours
Potential Side Effects
With any type of intermittent fasting, there are some side effects you may experience. After all, anytime you change your habits from one extreme to another, you risk experiencing some side effects. For example, if you start working out after never exercising a day in your life, you’re at a higher risk of injury, experiencing headaches, muscle pain, etc. So, don’t let the potential risk of side effects deter you from the powerful and effective health change that’s right in front of you.
Your body will get used to intermittent fasting and before you know it, you won’t even notice those hunger pangs, headaches and other possible side effects.
However, it’s still important to be aware of the potential side effects, so you can properly prepare your mind and body for this new, healthy lifestyle change. Here are some things you may experience:
- Hunger pangs
- Lower energy levels (at first)
- Over-reliance on coffee
- Food cravings
Benefits of Eat Stop Eat
Aside from the obvious (being able to eat every day while still getting 24 hours of fasting in), Eat Stop Eat comes with many incredible benefits that make the risk of side effects worth it. Here are some of the best and most common benefits people receive when they start intermittent fasting with Eat Stop Eat:
- Effective and sustainable weight loss
- Retain lean muscle mass
- Lower risk of chronic disease
- Reduce inflammation
- Rejuvenated cells
Eat Stop Eat is one of the easiest and most straightforward forms of intermittent fasting out there. As such, it is an excellent choice for beginners and self-proclaimed experts who don’t want to follow a confusing regime.