Thanks for stopping by to check out my eat stop eat pdf summary. Eat Stop Eat is a book written by Brad Pilon. In this book the author introduces the power of fasting and how weight loss can be made possible with use of fasting.
Not only the weight loss, but author also makes mention of many other impacts of fasting on metabolism, physical health, brain, muscle mass and blood sugar levels. The book encapsulates almost all topics related to intermittent fasting, as well as the misconceptions of fasting.
One of the most important parts of the book, is about the benefits of intermitted fasting. The benefits encompass the positive impact of fasting on insulin level as well as blood glucose levels.
The purpose of the book is to address the misconceptions, clarify the concepts, explain the benefits and introduce people to the concept of intermittent fasting for good health.
In this summary you will learn
- How common sense plays important role in weight loss
- How fasting saves the money that people have to spend on weight loss surgeries and medicine
- True scientific facts about weight loss, nutrition and fasting
- The secrets of fasting and feeding
- Impact of fasting on metabolism, brain, muscles and sugar level
- How fast impacts women
- The health benefits of intermittent fasting
- Perfect method of intermittent fasting
Table of Contents
- 1 Author’s Introduction
- 2 How fasting and feeding work
- 3 How Fasting Impacts our Bodies
- 4 Fasting and Health Benefits
- 5 Eat Stop Eat Way of Life and Fasting
- 6 Why 24 hours fasts instead of longer fasts?
- 7 What to eat, during “Eat Stop Eat”?
- 8 Intermittent Fasting For Women: What You Need to Know
- 9 Workout with Eat Stop Eat Style
- 10 Conclusion
Brad Pilon is the author of this book on the methods and benefits of intermittent fasting. He has always been an avid reader of health and fitness books and magazines. He started reading the health and nutrition material at age 10, and by the time he reached 16, he had absorbed more than enough knowledge of health, nutrition and fitness industry.
Then he joined the same industry, worked at supplement stores, studied nutrition at University and even worked as research analyst for world’s top-notch supplement companies. In this position, he was made aware of some secret practices and procedures. This book exudes his overall knowledge of the health and nutrition secrets and successful practices.
How fasting and feeding work
The scientific facts revealed in this book are not only accurate, but mostly unknown to the people. As per my conclusion human beings can either be fasted or fed, and it is only a prolonged fasting that causes weight loss. Fasting is willful abstaining from some or all food for a predetermined time period.
Fasted state is what a man gets after he starts fasting and stop eating. It depends how much time one takes to enter the fasted state. The fasted state disappears as soon as we stop fasting and start eating. What we need before we get accurate knowledge of fasting, is to forget misconceptions of fasting.
How Fasting Impacts our Bodies
When it comes to rumors about fasting, first is the metabolism rumor; that fasting brings metabolism to standstill, while actually fasting does not slowdown the metabolism. Likewise, there is no harm if you fast and exercise at the same time; unless you are into elite athletics. As far as human brain is concerned, fasting actually, only boosts memory and other brain functions.
Same goes for muscle mass; unlike the misconception, fasting only helps reducing fats and making muscles better. Fasting is also confused with hunger, while it is actually not the same. As for the blood sugar levels, they might be affected by prolonged hunger, but there is no evidence to prove that fasting has a negative impact on blood sugar levels.
Talking of the misconceptions of and myths about fasting, one of them is about leptin. However research proves that leptin levels do not drop because of intermittent fasting. Likewise, it is true that consistent fasting affects testosterone levels, but this effect is only temporary. As for cortisol level, balanced intermittent fasting does not increase or reduce it. Also, fasting does not affect the breakfast and people can always schedule their breakfast as per their fasting schedule.
Fasting and Health Benefits
The health benefits of fasting and especially the tactful intermittent fasting, are limitless. Here are a few of them:
- It decreases the fats and weight
- It helps you get the bodyline that you crave for
- It decreases levels of blood glucose
- It decreases levels of insulin and increases insulin sensitivity
- It increases lipolysis and fat oxidation
- It increases uncoupling protein 3 mRNA
- It increases norepinephrine levels as well as epinephrine levels
- It boosts glucagon levels
- It also boosts growth hormone levels
- It relieves you of the food-related anxiety and stress
- It decreases chronic systemic inflammation
- It offers you an overall increase in cellular cleansing
Eat Stop Eat Way of Life and Fasting
Eat Stop Eat is not a diet plan or book, it is actually a lifestyle that anyone can adopt and look forward to losing their weight. This lifestyle is based on a combination of intermittent fasting and resistance training. The idea is to take 24-hour breaks from feeding and ace the resistance with resistance exercises.
There are different ways of doing it; one of them is to fast from one to another dinner. By this, one manages to eat and fast every day. The drinks that you can still consume while fasting for fitness, are black tea, coffee, herbal and green tea, diet soda and water.
Why 24 hours fasts instead of longer fasts?
For more than one reason I prefer 24 hours fasts over longer fasts. The very first reason is ease and simplicity. However, the most important reason is that people get to eat and fast in every 24 hours and this is a good mix. Another very important reason is the blood sugar level; it remains balanced if you fast intermittently and it will go down if the fast is longer.
When you fast intermittently, your metabolism starts burning fats as a fuel to maintain the blood sugar levels and the protein in your body. Your body will continuously burn fats in longer fasts, which is eventually bad for overall health; in 24 hour fasts, it happens in a way that neither the blood sugar level nor your overall energy is affected.
What to eat, during “Eat Stop Eat”?
Eat Stop Eat is a way of life that lets you choose when and what to eat and when and what not to eat. It is based on the idea of taking just as much calories as needed, while not taking more than required calories. You can eat less and still enjoy all the foods that you like. You can easily reduce 20% of calories from your eating style, by simply limiting yourself to less quantity.
The key is self-control, which is fair as compared to those plans that ask you to totally give up on your favorite food items. Your diet during fasting should mostly consist of fruits, veggies and herbs etc.; less stressing on the variety of foods that you want, leads you to a perfect fasted state.
Intermittent Fasting For Women: What You Need to Know
Men and women have their own unique metabolisms and thus their different physiologies should be considered while devising a fasting plan for them. For example women are likely to burn more fats as compared to men. They are also more insulin sensitive. Also, testosterone and estrogen have totally different in their way of affecting fat burning mechanism and fat storing mechanism.
However, irrespective of all differences, fasting still applies to both genders and both may use their own unique fasting plans to get rid of fats. Research shows that longer fasts are specifically bad for women, which affirms Eat Stop Eat model of 24 hours fasting.
Workout with Eat Stop Eat Style
Workouts or resistance training holds a very important position in the “Eat Stop Eat” lifestyle. While fasting burns your fats and brings you closer to the bodyline that you adore, you need workout to make sure that you do not lose your muscle mass. Bigger the exertion, better the results. Research proves that muscle mass can only be increased or maintained by massive muscle workout.
I suggest using more that routine weight, lifting same weight more times and lifting same weight more often than normal schedule. Besides muscle mass, exertion keeps one healthy and active. The key to success is consistency and it means that whole you are consistent in eating less, you should also be consistent in lifting more.
The whole point of Eat Stop Eat is to combine intermittent fasting with resistance training to ensure a weight loss without a muscle loss. Also, fasting has a deep impact on metabolism and it cures negative metabolic effects. To make sure that you exploit Eat Stop Eat program to its fullest, you have to maintain a balance between eating and fasting. A common mistake made by people is to opt a combination of Eat Stop Eat and another fasting/dieting plan. You need to stick to one plan and make sure that you have a good mix of fasting and resistance training.