My name is Brad Pilon, and this is my presentation of the Eat Stop Eat style of intermittent fasting.
In this presentation I’m going to show you how you can change your body and your life with intermittent fasting.
Before you start reading, I’d like to be honest with you and tell you that fasting is not a magic.
Yes, it is a very effective way to create a calorie deficit and lose weight but it’s also possible to gain weight while fasting. I expalin why in this post.
So, Why intermittent fasting?
The issue that prevents most would-be dieters from seeing long-term weight loss results is not their metabolism or their genetics.
The simple truth is that it’s very hard to change the way you eat.
And here in lies the major problem with traditional dieting –
When you eventually “mess up” (even a little bit) it makes you feel like a failure.
This is why Intermittent Fasting has been incredibly successful at helping so many people lose weight.
It gives you the opportunity for multiple small “wins” through out the weeks and months.
So 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 it’s going to end.
Also, people can drink the follwing liquids when fasting:
Herbal and green teas
Diet Soda (in moderation)
Or any drink that is zero calories.
Fact: Fasting is the simplest method our body has for maintaining its caloric balance.
Fact: It’s OK to take the occasional break from eating every now and again.
Intermittent fasting is the style of eating where you perform a short-term fast, followed by a period of eating, followed by more fasting.
I have found that 24 hours to be the most practical from of intermittent fasting for the purpose of losing body fat while maintaining lean muscle.
The point is if you are intermittent fasting, and resistance training while keeping your diet flexible, you are doing Eat Stop Eat.
You may be wondering if intermittent fasting is so great, why aren’t we all doing it?
Lose weight from your body fat
Improve metabolic profile
Improved insulin sensitivity
Reduced need for obsessive compulsive eating
While these benefits are impressive, the vast majority of people have fallen prey for some of the viscous slander that has plagued fasting for years.
Luckily, that’s all it is…slander.
Being in a fasted state for short periods of time (12-72 hours) will not decrease your metabolism.
The combination of caloric restriction with resistance exercises has been proven to be very effective at preserving your muscle mass.
Men on prolonged (years) of extremely low calorie diets do see a reduced testosterone level.
This is part of the reason why overly restrictive diets fail.
Testosterone levels are actually highest during the Morning after an overnight fast.
After thoroughly reviewing the available research, I found that short term fasting does NOT negatively affect testosterone levels.
The fact that intermittent fasting does not decrease testosterone is important for two reasons.
Firstly, it is an important step in preventing any loss of muscle mass, and secondly testosterone plays an important role in fat loss.
Another “anabolic” hormone that actually has potent fat loss effects is Growth Hormone – otherwise known as GH.
The role of Growth Hormone in fat loss is covered extensively in chapter 15 of Eat Stop Eat, however here is a brief synopsis:
Fat must be released from our body fat, transported through your system, to a cellular engine where it will be burned as a fuel.
For fat to be released from your fat stores to things to happen:
Insulin levels must be decreased
Growth hormones levels must be increased
Fasting for as little as 24 hours has been shown to drastically reduce your insulin levels while increasing your Growth Hormone levels.
To be clear, in as little as 12-24hours of fasting your fat burning increases, helping your body use your body fat as a fuel.
There is very little chance of you suffering from “low blood sugar” during a 24 hour fast.
So from this simple review of the research behind Eat Stop Eat we can see that it won’t decrease your metabolism and it won’t cause you to lose precious muscle mass.
It WILL cause you to lose body fat, and as long as you don’t go crazy with how much you eat on the days you are not fasting, this fat loss will be as permanent as fat can be.
So what makes Eat Stop Eat style Intermittent Fasting different?
It’s 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 here’s a really cook thing about fasting – Many people repost that food actually tastes BETTER after a fast!
Now that’s 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 it’s what allows them to keep the weight off for years afterwards.
And you don’t worry if you can’t 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 you’re fasting intermittently while keeping your lifestyle flexible, you’re 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.
By using flexible intermittent fasting you basically take advantage of a “metabolic lioophle”.
Lose fat, keep muscle, all while doing nothing – it doesn’t get much easier that this!
No cooking, no eating, no worrying about what you eat or when you’re going to eat.
In exchange you spend a little time lifting weights and trying to be somewhat responsible on the days that you are eating.
That’s it. That’s the trade off. Some weight training, some occasional breaks from eating and a whole bunch of fat loss.