Review Snapshot

Lose more weight (on average) No dietary restrictions Easy to follow


Required to fast two days a week Does not give any healthy diet rules or guidelines


If you need to lose more weight, Eat Stop Eat is a better plan that ensures you'll lose more weight (and fat), without being restricted to any weird food rules.

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Annie Oh : I am a 20-something freelance writer who specializes in technology and health re...Member Reputation 124 • 110 active Krits
Eat Stop Eat from Brad Pilon
Eat Stop Eat Review
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"Eat Stop Eat" by Brad Pilon - REVIEW

In a world that seemingly says it knows everything about weight gain--skipping breakfast, eating meals irregularly--there's a new diet that says all of our preconceived beliefs about dieting are just plain wrong.
It's called Eat Stop Eat--a diet that promotes intermittent fasting as a way to get lean.

What is Eat Stop Eat?
Created by nutrition expert Brad Pilon, Eat Stop Eat experiments with intermittent fasting--in this case, one to two daily fasts--to help people lose weight.  This contradicts the current diet advice surrounding fasting, such as you need to eat every few hours to prevent the metabolism from slowing down.  Yet Pilon--and several other experts--have drawn attention to the inaccuracy of this advice, actually explaining that many scientific studies show that skipping meals won't affect your metabolism.  The suggestion in itself is contrary, but now more and more experts are saying experts like Pilon are right--avoiding food for a day or two doesn't have a significant metabolic impact.

What people may like more about Eat Stop Eat is its flexibility, however.

Unlike other diets, where you're forced to time your meals, eat certain foods or eat certain food combinations, there really are no rules to Eat Stop Eat.  Simply have daily fasts once or twice per week.  During the rest of the week, eat at maintenance, or the amount of calories you need to sustain your current weight.  You're free to eat whatever you when, whenever you want, and therefore have limitless freedom with your diet.  This is a pretty unique benefit you'll only find with few diets, one of them being Eat Stop Eat.

And this is primarily what Eat Stop Eat (the book) discusses--the science behind why Pilon's method of intermittent fasting works for weight loss.

The Science Behind Eat Stop Eat

Most diets cause weight loss by creating a calorie deficit--such as the Atkins Diet and the Diet Solution.  They do this by limiting certain food choices, which forces you to eat less calories, even if you don't feel deprived.  As a health marker, most diets promote an average of a pound loss per week.  A pound of fat is 3,500 calories, so on average this is how many calories these diets restrict.

Eat Stop Eat, on the other hand, is unique because it creates an even bigger calorie deficit--and according to my research, without making people feel sick or miserable.

For instance, let's say you maintain your weight on 2,000 calories.  Using the traditional diet method, you need to eat 3,500 less calories per week, which means you need to eat 1,500 calories per day.  

With the Eat Stop Eat method, fasting just one day a week creates an automatic 2,000 calorie deficit, since that's how much you need to maintain your weight.  Do this twice a week and your deficit shoots up to 4,000 calories.  And all you have to do is eat 2,000 calories for the rest of the week.  This is 500 more calories you can lose when compared to the traditional diet method, which, over time, will help you lose weight more rapidly.

Why Eat Stop Eat is Good for Dieters

There are some definite benefits to the Eat Stop Eat plan--if you're willing to fast two days every week.  As I mentioned above, you're naturally going to create a bigger calorie deficit compared to traditional dieting methods, and therefore will lose more weight.

The other advantage is that you don't need to maintain a calorie deficit when you are allowed to eat.  You can eat at maintenance for the rest of the week; no need to avoid your favorite foods or beverages.  In addition, you're not restricted to any other diet rules or guidelines; simply eat what you want, when you want, while making sure these calories don't exceed your maintenance intake.


Of course, no diet plan is without its criticisms, and there are definite drawbacks to Eat Stop Eat.  

First, you have to remember you need to fast--that means drinking water only--two days a week.  For some people, this may be impossible to do; they simply find it too hard to avoid eating for so long.  If you really love to eat food and love eating it often, this diet can be hard to adhere to.  

The other issue argued is that the diet is perhaps too flexible, allowing dieters to eat to their desires when they're not fasting.  Some people argue this will only tempt people to eat fattening, processed foods, therefore making people unhealthy, even if they're losing weight.  However, this issue is usually rebutted when looking at the diets of those who do practice Eat Stop Eat.  Many of them are health conscious and do eat a variety of vegetables, fruits, grains and protein.  A good portion of them also believe in "clean eating," a term used to describe people who eat foods based on its purity and nutrient content.


There are definitely two schools of thought when it comes to Eat Stop Eat, which you need to consider carefully.  On the one hand, you don't have to maintain a calorie deficit, fast two days a week, and aren't held to any other diet or food rules.  Many people like this.  On the other hand, you need to fast twice a week to create a deficit, which may not bode too well with some people.  If you can deal with fasting for a couple of days a week, then you can absolutely do Eat Stop Eat--and you'll lose more weight to boot.
Date Reviewed: February 1, 2012, 10:33 am
Reviewed by Annie Oh
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