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Eat Stop Eat Review - 14 Things You Need to Know

Eat Stop Eat is a weight loss program created by Brad Pilon, an avid weight trainer and nutritionist. The Eat Stop Eat is a two-week plan that incorporates periods of fasting and weight training and is said to promote weight loss through the intermittent fasting and healthy eating plan.

Our researchers were curious about how bouts of fasting and weightlifting increase weight loss in the Eat Stop Eat plan. The research team analyzed the benefits of fasting, the benefits of weightlifting, and the Eat Stop Eat program’s specifics. Here is a summary of their findings.

Eat Stop Eat can be purchased through their Official Site.

Eat Stop Eat Readers: Noom is offering our readers a risk-free trial, for a limited time. Click here for more information!

What is Eat Stop Eat?

The Eat Stop Eat protocol is the ultimate diet guide to intermittent fasting.

This means you go into a fasted state for a certain period, usually for 24 hours, then break your fast and eat for another few days without fasting before going back on a fast.

Fasting can be once or twice a week. Eat Stop Eat does not restrict you on what to eat. What it does is focus more on when you eat.

This fasting promises to help you lose fat quickly with minimal effort, and improve your overall health.

According to Eat Stop Eat, Brad Pilon, the theory of intermittent fasting promotes weight loss and helps with the retention of muscles.

Brad said the program does better than most weight-loss programs where you eliminate some ingredients from your diet or cut down on calories to burn fat. Because it focuses on when you eat instead of what you eat, it can also be easier to stick to over time – and this is what some of the research says about this kind of dieting:

  • Endocrinology SocietyThis animal study found that intermittent fasting could lead to short-term weight loss.
  • Canadian Family PhysicianAlthough intermittent fasting has shown to be a potential treatment for obesity, more long-term studies are needed to determine these benefits.
  • The New England Journal of MedicineIntermittent fasting has been shown to decrease stress, increase energy, and decrease incidence of obesity.

Eat to Eat benefit

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How Did Eat Stop Eat Start?

Brad Pilon, an athlete, bodybuilder, and nutritionist, started the Eat Stop Eat protocol after graduate research at the University of Guelph in Guelph- Ontario, Canada.

From a young age, Brad, who grew up in Ontario, loved everything to do with fitness, bodybuilding, and muscles. This made him follow the lives of famous muscle men, bodybuilders, and weightlifters.

When he was still a teenager, he started collecting sports magazines that featured his favorite muscle men. At the age of 16 years, he started selling supplements to local bodybuilders.

Brad went on to study nutrition at the university and got his first job as a research analyst after completing his degree in Applied Human Nutrition; he traveled to many parts of the world, where he met numerous researchers in weight loss and muscle building. The highlights of his travels included getting the chance to meet Mr. Olympia champions and actor and bodybuilder, Arnold Schwarzenegger.

Through his travels, meetings, and further education, Brad discovered intermittent fasting helped in weight loss and muscle building. After leaving a position with a supplement company, he returned to school to learn more about leucine and protein synthesis, as well as the science of short-term fasting.

His studies and work experiences led him to write Eat Stop Eat, a 212-page book used as a guideline for the fasting diet.

Brad said the goal was to help people lose fat quickly while gaining muscle in the simplest way possible without having to cut off their favorite meals from their daily food intake.

Eat Stop Eat results

Eat Stop Eat Customer Testimonials

Eat Stop Eat Claims

According to Brad, it is not what you cut down from your meals that lead to weight loss, but how and when you do it.

Of course, many supplements and other diet programs may succeed in making you lose weight.

However, the procedure or the length of time it takes your body to adjust itself to the supplement and other complicated diet programs may be long and tedious.

With the Eat Stop Eat plan, you get to lose weight and stay healthy while still building muscle in the simplest way possible.

You do not need any supplements or special diets to help you along the way. All you need is discipline because not everything out there is required for you to be healthy. To get the best Eat Stop Eat results, Brad has two books to guide you.

The books are Eat Stop Eat and How Much Protein.

He has published workout programs that also serve as great guides to weight loss and muscle building: The Adonis Effect and Anabolic Again.

You can also get your digital version of the Eat Stop Eat pdf and Eat Stop Eat eBook.

You can also get all these issues online and Eat Stop Eat at Amazon.


How To Use Eat Stop Eat

Intermittent fasting does not require any special ingredients.

This is because the diet involves fasting for 24 hours once or twice a week. In between the fasting periods, you can enjoy feeding on your favorite foods if you stick to a healthy diet.

During the fasting periods, you are to eliminate foods and drinks that contain calories.

During the feeding period, you can also restrict yourself to eat meals based on how hungry you are or how full you are. In his book, Eat Stop Eat, Brad gives guidelines on how to go about the diet program.

He also gives details on what exercise routines to carry out.

People use different methods to fast intermittently.

The difference comes in when and how they fast and feed.

Below are some of the best ways to carry out intermittent fasting.

The fasting period delivers the best results when carried out once or twice a week for 24 hours, on non-consecutive days.

During the Eat Stop Eat plan, you should refrain from resistance training to build your muscle mass, especially during the fasting period.

You should also reduce your intake of calories, especially if your goal is weight loss.

Eat Stop Eat work?

How Does Eat Stop Eat Work?

According to Eat Stop Eat reviews, and numerous Eat Stop Eat success stories, intermittent fasting works well for some people, while others might think that the idea of going without food for a whole 24 hours is torture. For those who adhere to the program, the Eat Stop Eat before and after trends show that it works.

When you are fasting, your body is empty. It has nothing to feed on during this period. For it to get energy—because you do need energy even when you are not exercising—it goes for your body’s fat reserves.

If you continue to fast for too long, though, your body will start pulling energy from your muscles. You don’t want that. The difference between other intermittent fasting methods and the Eat Stop Eat method is that it only lasts for 24 hours.

That period is long enough to burn fat, but not so long that your body will start going for energy from your muscles.

What this can, therefore, do is make you lose fat quickly without doing anything at all. You did not carry out any workouts, follow any special diets, or take any supplements.

Every 2 days in a week, you do not ingest any calories means that in a month, you lose many calories from your body.

For example, if you normally would eat 2,000 calories in one day, that’s 14,000 calories per week. If you fast during 2 days of that week, that’s 4,000 calories you have cut from your weekly diet. Subtract 4,000 from 14,000, and you get 10,000. Divide 10,000 by the 7 days of that week, and you get an average of about 1,429 calories per day.

That means you’re consuming fewer calories per week than if you restricted yourself to 1,500 calories a day, as many diets recommend. Plus, you are only restricting your food intake for 2 days out of that week—not all 7!

Those 2 fasting days will help your body get used to eating less, so you won’t make up the calorie difference during your non-fasting days.

The less you eat, the fatter your body burns, and the more weight loss you experience.

You can visualize this principle at work if you imagine yourself as a hunter-gatherer in prehistoric times. Say you hunted down a large animal for its meat, and you also had fruit gathered from the trees around you.

You’d probably eat all of that food in one day, sharing it with your tribemates, because you wouldn’t have had a way to preserve food so it wouldn’t spoil and make you sick. That means when your food was gone, you would have to move on and search for more, which could easily equal spending a day or two with no food in your belly, depending on your hunting skills.

Modern advocates of this lifestyle believe this is how the human body was designed to operate—with regular periods of feast and famine.

Your Eat Stop Eat program should look like this:

  • Abstain from eating anything for 24 hours, either once or twice a week.
  • Choose whatever time you want to start your fast as long as you stick to the 24-hour fasting period.
  • When you break your fast, take a normal-sized meal and not a meal that is too much for you.
  • Make sure you exercise regularly to gain better results.
What to Eat

What to Eat and Do When You’re On Eat Stop Eat

Fasting days are simple: Don’t eat or drink anything with calories. That means plenty of water, plus other no- or low-calorie beverages such as diet soda, sparkling water, tea, or coffee.

Non-fasting days can be more challenging: You want to break your fast, but not overdo it. Moderation is the key to nourishing your body without undoing the progress of your fasting days. A good target is 2,000 calories per day for women, 2,500 for men.

Brad recommends eating lots of fruits, veggies, spices, some carbs—it’s important not to cut out carbs because you need them for energy—and plenty of protein. Brad suggests 100 grams of protein daily; that’s 20 to 30 grams every 4 to 5 hours.

He also notes that if you gain back weight during your non-fasting days, you are probably eating too much; try reducing your food intake on those days by 10 percent.

Even though the Eat Stop Eat plan will help you lose weight without exercise, you should still exercise while following this program, though you may want to avoid it on fasting days if you don’t have the energy.

Brad recommends strength training instead of a lot of cardio, and that you follow a consistent schedule of workouts 3 to 4 times per week, broken down into 2 to 4 exercises per body part, and 2 to five sets of each exercise with 6 to 15 repetitions in each set.

Eat Stop Eat ingredient


Eat Stop Eat Benefits

People who stick to this diet program generally find that Eat Stop Eat’s pros matter more than its cons.

Some benefits of the Eat Stop Eat program include:

Increased metabolism

The two days of fasting every week gives your body time to metabolize nutrients and food, thus improving your overall body metabolism.


The fasting method gets rid of unnecessary toxins from the body and reduces food-related stress.

With the Eat Stop Eat regime, there is no need to eliminate any foods you are used to or adjust your meals, except for not eating during your fasts.

You can only do this if you choose to and aim for better results.


There is proof that intermittent fasting may prolong life, slowing down the aging process and eliminating frequent illnesses. Losing weight has many health benefits.

Weight loss

Intermittent fasting decreases body fat and overall body weight relatively quickly. Scientific studies support this method for weight loss, including a 2011 literature review in Obesity Reviews, which found that a 12-week program of intermittent fasting worked and daily calorie reduction for losing weight.

Muscle-build up

The regime maintains skeletal muscle mass; this was also supported by the research cited in the 2011 Obesity Reviews article.

Other benefits

Eat Stop Eat reduces insulin levels while at the same time, increasing insulin sensitivity. When insulin levels are high, your body will not tap its fat reserves to get energy; instead, it will add fat to those reserves. Reduce your insulin levels, and you make it easier to burn fat.

Eat Stop Eat may improve the growth of hormone levels.

While more human research is needed to make such a claim about its effect on human health, Brad maintains that Eat Stop Eat may reduce inflammation and promote cellular cleansing.

It’s easy to follow for most people as it does not require following restricted diets or eliminating particular food groups, such as carbs. This can help reduce cravings since no food is off-limits.

Eat Stop Eat is adaptable to most lifestyles.

Eat Stop Eat benefit

Details On Eat Stop Eat On Weight Loss

According to Eat Stop Eat reviews, one of the major achievements of the intermittent fasting regime is the excellent management of weight loss.

With most diet plans, people lose weight for a short period, only for the weight to come back a few days after they stop the diet plans.

Many diet plans offer supplements that one cannot take for long periods because of their side effects.

On the other hand, Eat Stop Eat does not require you to take any supplements or change your diet before and after the program.

During the two days of fasting every week, the body burns fat by reaching out to the fat reserves to restore energy lost due to lack of food.

Losing fat means that you lose weight.

The advantage of this regime is that after a while, your body gets used to feeding less during the feasting days, and you can keep calorie intake to a minimum.

According to Cureus, intermittent fasting can help with weight loss, though more long-term studies are needed to confirm these findings. Current Obesity Reports found the same conclusion. 

Eat Stop Eat side effect

Side Effects

Potential Eat Stop Eat Side Effects and Drawbacks

With the Eat Stop Eat weight loss regime, there are not many side effects.

Others that cannot stick to the fasting program include anyone with blood sugar issues, pregnant women, or people who struggle with eating problems.

The other problem is that the hunger period may not go well for everybody. Some people cannot tolerate a total of 24 hours without food and may not stick to the program.

Also, during fasting periods, it may be difficult for Eat Stop Eat followers to participate in social interactions that involve food, such as parties or dinners out with friends since everyone else around them will be eating.

The plan allows for drinks that contain artificial sweeteners, which may lead to cravings for sweet foods. Also, the Eat Stop Eat program does not go into too much detail on what to eat during non-fasting days, so many people may succumb to the temptation to binge, or not know how to choose healthy food options or reasonable portions.

Calorie restriction, in some cases, can also lead to the following side effects:

  • Diarrhea
  • Dependency on caffeine, which can cause insomnia
  • Headaches
  • Mood changes
  • Reduced energy levels
  • Bloating
  • Hunger pangs
  • Brain fog

Minimizing Eat Stop Eat Side Effects

Some of the side effects are easy to avoid and stop when you are fasting.

What to eat to stop constipation

Drink many types of fluids, but make sure they are calorie-free. Eat foods with fiber, advises PGHN.

Seek medical advice if the problem continues or if everything in your diet doesn’t stop constipation, then stop fasting.

What to eat to stop bloating

If you have constant bloating because of the fasting plan, take a mild laxative to help you, according to the Journal of Neurogastroenterology and Motility.

Include soluble fiber on your what to eat to stop bloating if you get these side effects.

Foods to eat to stop heartburn

During your fasting periods, the foods to eat to stop heartburn should be free from fat and acid blockers.

Heartburn occurs mostly during the early stages of fasting.

Before you take acid blockers, check first with your doctor to determine which ones are the best. Do not forget to tell your doctor that you are fasting.

What to Eat to Stop Acne

Some people get acne once they start fasting, while others find a cure for acne by fasting.

Others get dry skin, and some even get rashes.

When you start fasting, the body creates new blood cells, which interfere with the body.

Clogged pores cause acne, and one way of getting rid of that is by reducing the body’s fatty cells.

So, if you are looking for what to eat to stop acne when you are fasting, then avoid fatty and sugary foods as much as possible.

Take very low-calorie foods even when you break the fast.


Eat Stop Eat Warnings

Prolonged calorie deficit may cause some harm to people in different ways.

Women especially suffer the most when they go for prolonged periods without food.

Problems like menstrual dysfunction may occur. This is because some women require a certain level of fat in their bodies to maintain normal menstrual functions.

Fasting may also cause a decrease in estrogen levels in some women.

Even though many women use the fasting method to improve their weight loss, they should do it with more care because not all respond well to the intermittent fasting regime.

Pregnant women should stay away from fasting, as they need all the energy to carry healthy pregnancies. Lactating mothers should also not go through with the fasting programs, as they also require food regularly to stay energized and healthy.

If you have diabetes or have any blood sugar problems, then intermittent fasting is not for you.

No one who suffers from hypoglycemia (low blood sugar) should go through with intermittent fasting. These people cannot go for long periods without food because they will either faint or feel dizzy.

The 212-page Eat Stop Eat book is available online as an eBook, and an Eat Stop Eat pdf.

Eat Stop Eat is also available on Amazon for $10.

Eat Stop Eat Alternatives

5:2 Intermittent Fasting

This kind of intermittent fasting requires eating for five continuous days, followed by two days of less feeding on calorie intake.

On these two days, the calorie intake is a quarter of the normal meal requirement.

For women, this should be about 500 calories and 600 calories for men.

A light calorie meal during these two days would be:


  • One black coffee
  • A boiled egg
  • About three asparagus spears
  • A piece of unbuttered bread
  • A slice of ham


  • Lettuce

Afternoon snack

  • Low-calorie hot chocolate or herbal tea


  • Fish
  • Boiled potatoes (100 grams)
  • Peas (100 grams)

This fasting and feeding method involves fasting for 16 hours, followed by 8 hours of feeding.

The 16 fasting hours should be during the evening while the eight feasting hours are in the afternoon and early evening.

During the fasting hours, do not ingest any calories, although drinks and foods with minimum amounts of calories like coffee and just a little milk are okay to ingest.

During the fasting period, reduce your calorie intake, especially if you are on a weight-loss program.

The Warrior Diet

Started by Ori Hofmekler, the Warrior Diet is a great alternative to Eat Stop Eat.

People should have the dedication to follow diet rules to the letter.

The Warrior Diet requires users to observe 20 hours of fasting every day and then have a break to celebrate or feast on one huge meal every night.

When you eat this large meal, and what you eat, it will go a long way in determining whether you are on the right track in eating and abiding by the healthy diet rules.

Your meals must contain enough nutrients to cope and keep you healthy during the fasting hours.

The eating period should not exceed more than four hours.

However, this regime is difficult to follow, especially for those who cannot eat a large meal in one take.

Some people prefer to eat many times a day but in small quantities.

Alternative Day Fasting

Alternative day fasting is for those who strictly want to watch and reach specific weight goals.

The plan requires discipline and dedication. With this diet plan, you eat a little one day and normally eat the next day.

On the days you eat a little, the calorie intake should also be deficient.

This method is perfect for weight watchers, as they can follow up on how many calories they retake every day.

One drawback is that some people tend to binge on their normal eating days to make up for what they lost on the low eating day.

This does not help with losing any weight at all.

What Users Are Saying

What Users Are Saying

“Excellent way to lose weight – Better if you ease into it, this plan works, is doable even with a heart condition cleared by my cardiologist.”

“Buyer be ware! Buying this book included a monthly subscription with no deliverable. Received nothing for the subscription. Book may be good, but the accompanying subscription is a scam.”

“This book and author lay out a simple to understand review of how to get into action with few rules and common sense. Pilot the author builds out what works, easy to follow action plan and best of all flexibility. I’m coming away with a plan for eating- exercise and fasting that I control. I m starting tomorrow and excited because it’s so. Double without all the rules, strictness and frustrations. Thank you Brad Pilon.”

Eat Stop Eat Ingredients
Bottom Line

The Bottom Line—Does Eat Stop Eat Work?

Will Eat Stop Eat help you look younger and hit your weight-loss goal? Well, this approach does involve weekly fasting, so in theory, it can help you shed some pounds. Some research backs this method, and a few user testimonials are posted on the website. But it does have its drawbacks; we also noticed that some dieters have difficulty going days without eating, and others feel like this is not a long-term solution to weight management.

If you want to see better weight-loss results, we encourage you to consider a diet plan or supplement that’s backed by solid research but does not leave you feeling famished.

Among the best products we’ve seen this year is one called Noom. This natural weight-loss program has shown some real results in enhancing promoting weight loss and long-term weight maintenance. Thousands of people have seen results, and now you can get the power of human coaching and personalized meal plans along with so much more.

The company behind Noom is so excited about this program; they’re offering a free trial offer to all Dietspotlight readers.

Learn More About Noom »
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Eat Stop Eat

What are the ingredients in Eat Stop Eat?

Eat Stop Eat is a weight loss diet program. It claims to rejuvenate a dieter’s cells from years of damage. It also claims to clear up bad acne, make you look more youthful, and heal old aches that you may have acquired out the years. No special supplements or exercises required. Brad Pilon wrote this book back in 2009 and people still purchase it today.

What are the side effects of Eat Stop Eat?

There is no recorded evidence that proves any side effects given by following the Eat Stop Eat feeding protocol. The only side effect that could be considered one is hunger from following the diet.

Does Eat Stop Eat work?

Many testimonials from dieters who tried Eat Stop Eat have claimed massive success over their weight loss. Eat Stop Eat will most likely work because the program calls for two days of fasting a week.

What is the price of Eat Stop Eat?

The current price for Eat Stop Eat is $10.

How should I take Eat Stop Eat?

Take the Eat Stop Eat protocol as it describes in the book. It seems like two days of fasting is required every week, but consult the Eat Stop Eat book first.

Where can I buy Eat Stop Eat?

Eat Stop Eat can be purchased using their Official Site.

How do I contact Eat Stop Eat customer service?

You can email the creator of Eat Stop Eat at help@eatstopeat.com.

Can I return Eat Stop Eat?

You are given a 60-day money back guarantee when purchasing Eat Stop Eat.

What are the most common complaints about Eat Stop Eat?

The common complaint with this diet is hunger during the fasting days.

4 Eat Stop Eat Reviews

  • Question about medications
    Kaye Akins

    I have to take doctor prescribed pills in the mornings with food. How can I do this when on my 24 hour fast?

    • Montana (Editor)

      Hello Kaye. It may be best to consult with your prescribing physician to see if the 24 hour fast is a safe option for you.

  • Sounds good but 24 hrs?

    I am considering trying ESE. I am concerned about a 24 hr fast and being very hungry. Does the ESE program have more success than doing the 16:8 every day?

    • Montana (Editor)

      Hi LeAnn! We recommend consulting your primary-care doctor with these concerns to see if this diet plan is right for you.

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