Eat Stop Eat is an unconventional approach to intermittent fasting popularized by Brad Pilon, author of the book “Eat Stop Eat.”
This intermittent fasting plan involves identifying one or two non-consecutive days per week during which you abstain from eating, or fast, for a 24-hour period.
During the remaining days of the week, you can eat freely, but it’s recommended to eat a well-rounded diet and avoid overconsumption.
The rationale behind a weekly 24-hour fast is that consuming fewer calories will lead to weight loss.
Fasting for up to 24 hours can lead to a metabolic shift that causes your body to use fat as an energy source instead of glucose (10Trusted Source).
But avoiding food for 24 hours at a time requires a lot of willpower and may lead to binging and overconsumption later on. It may also lead to disordered eating patterns.
More research is needed regarding the Eat Stop Eat diet to determine its potential health benefits and weight loss properties.
Talk to your doctor before trying Eat Stop Eat to see if it may be an effective weight loss solution for you.
Alternate-day fasting is an intermittent fasting plan with an easy-to-remember structure. On this diet, you fast every other day but can eat whatever you want on the non-fasting days.
Some versions of this diet embrace a “modified” fasting strategy that involves eating around 500 calories on fasting days. However, other versions eliminate calories altogether on fasting days.
Alternate-day fasting has proven weight loss benefits.
A randomized pilot study comparing alternate-day fasting to a daily caloric restriction in adults with obesity found both methods to be equally effective for weight loss (11Trusted Source).
Another study found that participants consumed 35% fewer calories and lost an average of 7.7 pounds (3.5 kg) after alternating between 36 hours of fasting and 12 hours of unlimited eating over 4 weeks (12).
If you really want to maximize weight loss, adding an exercise regime to your life can help.
Research shows that combining alternate-day fasting with endurance exercise may cause twice as much weight loss than simply fasting (13Trusted Source).
A full fast every other day can be extreme, especially if you’re new to fasting. Overeating on non-fasting days can also be tempting.https://www.healthline.com/nutrition/intermittent-fasting-and-weight-loss#fasting-plans