Eat Stop Eat Review

Eat Stop Eat is a lifestyle diet plan designed by Brad Pilon.

The diet plan is detailed in a book*** of the same name.

Let’s take a look at the basic ideas of this diet and see how this Eat Stop Eat review might be of benefit to you.


Intermittent Fasting


Intermittent fasting is an idea that has quickly become the central focus of several diet and lifestyle plans.

Why the change in popularity?

I think it’s growth stems from the lesser restrictions on food selection when utilizing this lifestyle.

This leads to greater adherence and improved weight loss results because this lifestyle is sustainable.

In theory, most diets will work if they are followed as intended.  But with greater restrictions and unrealistic expectations ( IE.  90 minutes of HIIT or 1200 calorie daily caps), the diet’s practitioners gradually give-up and fail to lose weight.


Intermittent fasting has the following benefits:

  • natural calorie restriction
  • increase insulin sensitivity
  • increased glucagon levels (fat burning mode)
  • stimulates the release of human growth hormone.

Simply put, intermittent fasting is a period of time when no food is consumed, followed by a period of eating.

Depending on the particular plan, the fasting period may be anywhere from 16-24 hours.

The eating period varies too; some programs call for a small window of time to eat, others feature an entire days’ worth of normal eating, coupled with a day of no eating.

For example, The Warrior Diet, which we visited in another article, has a 20-hour under-eating period and a 4-hour overeating period every day.


Wait a Second:  Fasting and Skipping Meals Makes Your Body Go into Starvation Mode


Most people believe that statement to be true.  Actually, pretty much everyone I’ve ever asked, believes that statement to be true.

I admit, I also once believed fasting and skipping meals made your metabolism slowdown.  Of course I did.  When you read or told something over and over again, you start to believe it.

Until someone you respect tells you the opposite.  Then, if you’ll like me, you question it and want to find out whose theory is correct.

–> Insert studies proving the “Starvation Mode” theory is incorrect, here:

Enhanced thermogenic response to epinephrine after 48-h starvation in humans.

Resting energy expenditure in short-term starvation is increased as a result of an increase in serum norepinephrine.

Your metabolism does not slowdown when you intermittent fast.  That is why it’s called ‘intermittent’ and not permanent.  There was a time when the human race didn’t have refrigerators in every home and/or convenience stores on every street corner.

The human body is designed to be able to survive periods of time without food and your metabolism does not slowdown during these periods.  In truth, your metabolism actually increases during these initial periods of fasting.


But….I heard Fasting causes Muscle Loss


And where did you hear that?

Was there a study that proves that theory?  If so, please let me know in the comments below.

This is just another wives’ tale spread throughout the internet with no factual backing.  Hey, think about it.  There is no money in advising people to eat less now is there?

Here is the only study I can find on protein metabolism and intermittent fasting. You be the judge.


Eat Stop Eat Review


Brad’s intermittent fasting protocol calls for two 24-hour fasts per week.

So, if you eat dinner at 7 p.m. on a Tuesday, and Wednesday is one of your fasting days, you will not eat again until 7 p.m. Wednesday.

His plan is not particular about which days you choose to fast.

Fasting days are selected at the user’s convenience.


Eat Stop Eat vs The Warrior Diet


Since both feature intermittent fasting, you might think they’re basically the same.

Detractors of the Warrior Diet think that fasting every day is difficult.

Plus, some say that the 4-hour window allowed for eating doesn’t allow them to get enough of the daily calories their body requires.

Others have said it contributes to food obsession, which is a primary reason people choose to diet in the first place.

Brad Pilon believes obsessing over food is one of the biggest reasons most diets eventually fail.

Even though his plan calls for two intermittent fasts per week (or one, for beginners), non-fasting days are spent eating normally, without concern of calorie counts or types of food ingested.

Of course, like any lifestyle plan, his diet plan counts on its followers to eat healthily in moderation.

But one should not fret over a little indulgence on occasion.

The intermittent fasting period has helped some people control their obsession with food.

It also makes them more aware of what they are eating, when they are eating.

Rather than obsess, they learn to control cravings and tend to make better nutritional choices overall.

Eat Stop Eat also focuses on the addition of lean muscle.

So, exercise is definitely a part of the program.

Pilon also offers advice on training in his book.


Eat Stop Eat Benefits


Some of the most common gains reported, aside from fat loss, are increased energy levels, overall change of mind state regarding lifestyle, lean muscle gains, improved insulin sensitivity, and the reduction of cravings.

Others report savings in grocery bills, since they eat less overall.

Perhaps the most important benefit though, according to Pilon, is that his diet is sustainable.

It’s not a diet plan in the true sense, it’s a lifestyle philosophy.

Once people buy into it, they make the necessary changes in order to live healthier and keep off the excess fat.


Eat Stop Eat Testimonial


Kelly: I have personally used Brad’s intermittent fasting techniques since the 1st edition.

And to this day, people still ask me the same questions over and over.
“Isn’t hard?”
“Why do you do it, why not just exercise?”
“Is it healthy?”
Even my wife gives me a hard time!

Intermittent fasting delivers me a weekly freedom that you can’t explain or experience until you have tried it for yourself.

I love it and look forward to it each week.

If you’re interested in finding a long-term fitness and lifestyle plan to burn fat and improve your health, you should just give Eat Stop Eat*** a try.

Update – I’m back fasting again and really enjoying it.  I’ve rambling about daily at Fuel Fantastic.

*This review was written by guest author, Gregg Mumma.

**This review was edited by Kelly Fitzsimmons.

***Affiliate Link

Additional Reading – Intermittent Fasting Studies on Rodents

*Note – You need to take results from non-human studies with a grain of salt.

Intermittent Food Deprivation Improves Cardiovascular and Neuroendocrine Responses to Stress in Rats

Alternate day fasting impacts the brain insulin-signaling pathway of young adult male C57BL/6 mice.

Intermittent Fasting Studies on Human

Alternate-day fasting and chronic disease prevention: a review of human and animal trials

Augmented growth hormone (GH) secretory burst frequency and amplitude mediate enhanced GH secretion during a two-day fast in normal men.

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  1. I didn’t read the book but I have researched it and I have decided to do the two 24 hour fasts per week. I did my first one on Monday because that is a bust day anyway and I don’t have time to eat. The next day is just kind of whenever it fits, like tomorrow I know that I’ll be in meeting most of the day so tomorrow is a good day to fast.

  2. Hi Paul,

    I bet that first meal sure tasted great!

    Using the 6pm to 6pm works best: that way you know at 6 something is going to happen, either you stop eating or you start.

    Dr. Eades post really sums up most of what you need to know,
    but Brad’s book has a lot of great advice and worth reading.

    Take care,

  3. I came across Brad’s ideas mostly because of something that has become very popular in the UK called 5:2 (a form of intermittent fasting).

    It’s working for me and I’m exploring further…

    Interested to find more links to fitness too!
    fiona maclean recently posted..5-2 Diet Tips Part OneMy Profile

  4. Hi Fiona,

    I’ll have a look at the 5-2 diet today. If it’s based on IF, I’ll probably like it.
    I crashed my motorbike the day after New Year’s, so my body is still really sore but once I’m healed up, I’ll be adding IF back into my regular routine. Weight Loss is great but I’m most interested in the HGH release.

    Thanks for dropping by.

  5. If this eating program really works, I am interested in giving it a try, but not without exercise regimen. I can believe that the intermittent fasting does work because I have experienced days when I have not been able to eat regularly and I have noticed some positive fat loss on those days. I suspect though that I will struggle with the hours of fasting because I’m used to snacking.

  6. Hi Marie,

    Fasting (IF) just requires a little time, 2-3 weeks tops, to train your body to your new eating schedule.
    Its very important that your first meal after a fast ( aka break-fast) is a very healthy meal. Your first meal of the day sets the stage for the rest of the day.
    Also, I’d complete the full 2 months of correcting leptin/insulin resistance with the Big Ass Breakfast before trying the IF 16.8 protocol.
    Right before xmas I switched to a full ketogenic diet and just last week I re-implemented daily fasting. I’m blogging my experiences at
    Nothing too exciting so far, my fasts have been really easy.

    I will editing this article to provide better intermittent fasting instructions in the near future.

  7. I sent this article link to a friend just to get their opinion and I realized that what this article points out is true. Most people have become conditioned to thinking that any sort of fasting is no good and can only lead to the slowing of the metabolism. I too used to be convinced of that, but as I become more experienced, I have learned to be more open minded about different fitness philosophies.

  8. Hi Hope,

    Thanks for commenting. I’m actually writing about this right now on a different article talking about the plethora of misinformation spread daily in regards to diet, exercise and nutrition. (I’ve been guilty of being ignorant in the past)
    I really don’t think anyone can take dietary advice anymore and believe it to be 100% true unless you can prove it for yourself.
    I love intermittent fasting. I fast daily for 16 hours from 8pm to noon the next day. This lifestyle works for me. It helps to keep me fit. I like waking up, pouring a cup of coffee and not be thinking that I have to eat because some nutritionist in a Cosmo magazine says its ‘healthy’.
    Don’t take my word though. If it interests you, try it, prove it to yourself.
    Have a great day

  9. I have tried the intermittent fasting, only eating when I am hungry, eating smaller portions, increasing my work out intensity, all of it and for some reason I can’t seem to lose the thirty pounds that I need to lose. Is there anything else that could be wrong with me that is keeping me from losing weight? You have a great article and I wish it would work for me.

  10. Hi Kim,

    That’s a tough question to answer without much information to go on. ie. age, weight, food selection, workout frequency & intensity, possible underlining health concerns…
    Maybe start my changing your focus to becoming super healthy first. Reduce and/or eliminate trans fats, refined carbs, sugar and sugary drinks from your diet. See a physician and make sure you aren’t deficient in any vitamins and/or minerals.
    Then tackle the extra weight. Start here.

  11. Miguelina says:

    I understand where Kimberly is coming from because ihave done those things as well but I have also tried the no carb solution too and nothing has worked. I have been to the doctor and he says I am the picture of health except for those extra pounds that I am fighting with. I am 43, 5’4, I eat high protein low carb diet and I exercise at least five days a week.

  12. Hi Miguelina,
    You might be a prime candid to try intermittent fasting with macronutrient cycling.
    The human body doesn’t like giving up its last fat stores so maybe you need some advance techniques to get rid of those extra pounds.
    Email me,, if you want to know more.

  13. I consider myself to be an open minded person, and I am willing to try almost anything at least once, but I don’t know if I have the will power / commitment to be able to fast for an entire 24 hour period. Is there anything that one can ingest during the fasting period that can quell the hunger pangs or cravings (besides water)?

  14. Hi Donald,

    Thanks for posting your question. 2 things.
    1. Hunger is mainly tied to eating schedule. If you eat regular meals, your body will be hungry just prior to that consistent meal schedule.
    I find Eat Stop Eat’s 24 hour fasting period isn’t ideal for me either so I switched to using the Leangains 16.8 fasting protocol. I love it. I’m never hungry when I’m not suppose to be.
    2. I can’t remember #2. Read #1 again.

    Have a great day

  15. I am not being a skeptic by doubting that this method of diet works in fat loss, but I have experienced good results by limiting my carb calories to a minimum by going stretches of time eating things like carrots, tuna, chicken, corn and drinking water and coffee – which serves as an appetite suppressant. During this time, I think it is also a good idea to eat high fiber foods.

  16. @Timothy,

    Sounds great. Low-carb diets are a good way to go to lose weight. I use both personally. Low-carb w/ 16.8 IF protocol, works great


  17. I read the comment and answer to Miguelina and I would like to know more about the advanced techniques myself as I am sure there are a lot of people out there that would like to know what you are talking about when you mention Macronutrients. Please post more information if you would because there are more of us with that problem.

  18. I have to try something because my weight is really starting to bother me, of course my husband says it doesn’t bother him but you know as a woman how you can tell that it really does and he doesn’t want to say anything about it. Thank you for posting this I thought going with out food was bad for you but maybe I should try this.

  19. @Anne,
    There are 3 macronutrients that make up all of our foods: carbohydrate, fat and protein. I use 16.8 fasting schedule, where I fast for 16 hours and feed for 8.
    I train 3 days a week. On the training days I eat protein/carbohydrate foods, on rest days I eat protein/fat.
    Also on training days, I’ll eat 10-20% more than my daily required calories, load up on carbs.
    On the rest days, I do the opposite, and calorie restrict 10-20% below my daily required calories.
    Increasing and decreasing calories might help get people past their built in body fat setpoint.

  20. @Leah,
    If you are going to try it, go into it with an all-in mindset. Maybe research some more and make sure you are ready to make a permanent lifestyle change.
    Start here.

  21. I gave this a try a few months ago and I can easily go 24 hours without eating before I get hungry but then I got to thinking about what everyone says about not eating and how you aren’t supposed to starve yourself so I started eating again on a regular schedule. However regardless of how I eat I haven’t lost any weight so I guess I will go back to this.

  22. I am with Leah I am going to start doing this with an all in attitude as well because I know I can do it because I don’t get the hunger feeling like most people do. But thank you for explaining the macronutrients the way that you did that will help a great deal. I am going to see if I can find more books on this subject before I get started though.

  23. I will say that I have struggled in the past (still do) with reducing my body fat below it’s set point, so I know this intermittent diet is worth the trouble of preparing for, if it helps get you beyond your comfortable fat levels. It just seems at first thought like it would require lots of planning and preparation, and most working people just don’t have that kind of time.

  24. Hi Donna,
    I think Intermittent Fasting(delaying breakfast a bit) has less planning!
    I just continuing fasting until noon or 2pm or whenever I start to actually feel hungry. Then I just eat like I normally would.

    No planning for breakfast and I when we do cook, we cooks lots so we have leftovers for later.
    I eat low-carb on my non-training days and low-fat on training days.
    This lifestyle is easy. I will never switch back, I’m an IF believer.
    I skip 7-11s altogether now. Before I use to stop just out of habit, to buy something.

  25. I don’t think this is something that you can just give a try like so many comments say they did, this has to be something that you stick too or your body is never going to adjust. I don’t know for sure if it’s right or not or if your body is going to hold on to everything you eat because you’re doing this but if you’re going to you have to be all in.

  26. I am confused on 16/8 intermittent fasting. I did not eat my first meal until noon today. By intermittent do you mean that I do this occasionally or exactly how often to I do this, daily, twice a week?

  27. How often do I do the 16/8 intermittent fasting per week? Daily, twice a week?

  28. @Steve,

    16/8 intermittent fasting is daily, not sporadic. The recommended hours are 8 pm to noon the next day. (Monks in Thailand fast from noon to 6 am the next day)
    Its vitally important to stick to a regular schedule or your hunger cravings will be off the hook. If you train your body to be expecting food at noon each day, guess what, your hunger cravings will start around 11-1130 but this only works if you are consistent. Usually takes 2-3 weeks to retrain your cravings, maybe a little longer in some people.
    I sometimes call 16/8 fasting ‘delaying breakfast a bit’ because that all you are really doing. The biological weight loss advantages of 16/8 are less than 24 hour fasting but 16/8 is a sustainable lifestyle and has social/cultural weight loss advantages.

  29. 16/8 is daily.
    Let’s Fuel Fantastic
    Kelly Quinn recently posted..Fuel Fantastic Kindle eBook – Look Better NakedMy Profile


  1. […] fasting does bring added benefits to your lifestyle if you can stick it out. This article explains it a little more in […]