Intermittent Fasting Meal Plan PDF | Eat Stop Eat Review

How A Intermittent Fasting Meal Plan Can Help You Lose Weight

It’s no secret that dieting is tough. That’s why finding a good Intermittent Fasting meal plan is so important.

Intermittent Fasting, also known as IF, is not a traditional diet. If you’ve ever tried one of the many advertised diet plans out there, you know that sticking to it is hard. It tests our patience when we’re feeling hungry all the time, not eating the foods we want, and not seeing the progress we want. Diets are based on constant willpower which requires more energy and strength than we have. It’s completely normal to give up on a diet. In fact, that’s what makes us human.

We were not built to be miserable all the time just as we were not built to only eat certain food groups. The best weight loss program is one that you stick with. That’s why having an Intermittent Fasting meal plan works so well and why Eat Stop Eat, written by Brad Pilon, may just be the best program out there.

The Basics

There are many different factors at play when you’re trying to lose weight. Eating habits, exercise level, personal goals, activity level, and metabolism are just a few. It can be difficult to find a weight loss plan that works for you. And not just in the short-term. Getting excited about losing weight and going those first few weeks or months on a new plan can be pretty great. But what happens when that excitement fades away and all you feel is hunger?

It seems like the longer you go on a diet the harder it gets. Until finally you decide to cheat a little bit, and then a little more. The weight goes back on much faster than it came off, that’s for sure.

So when we’re finding a new weight loss program we need to think about whether it will work long-term. We only have so much willpower, so dealing with food restrictions and set-in-stone rules can be exhausting. Changing your whole life around a diet almost never works.

But if you can find a plan that is all about freedom of choice, with just a dash of willpower, the sky's the limit. That’s what Eat Stop Eat and the Intermittent Fasting meal plan are all about. Taking one or two days out of the week to fast— and never going a full day without a meal— can help you shed pounds quickly and safely.

Eat Stop Eat Review

This detailed review will give you an in-depth look at the book and at what Intermittent Fasting is, how it works, whether it’s safe (it is), why it works, its health benefits, how long you should do it, and why having an Intermittent Fasting meal plan and guide is a must. Along the way, we’ll look at some of the science, why more people aren’t doing it, and even give you some tips at the end!

What is Eat Stop Eat?

Eat Stop Eat is an Intermittent Fasting plan built on science, research, and experience. In his book, Brad Pilon goes into great detail about fasting as it relates to metabolism, blood sugar, exercise, muscle mass, and even brain function. Unfortunately, there are a lot of misconceptions about Intermittent Fasting floating around out there, but Brad addresses those, too. He gives a solid, simple plan of action for losing weight and keeping it off. In my opinion, $10 isn't much compared to all the information and help contained in this book.

Also, if you’re looking to get started right away, you can buy Eat Stop Eat and download an Intermittent Fasting meal plan pdf here.

Eat Stop Eat Meal Plan PDF

What is Intermittent Fasting?

IF is just what it sounds like. We all fast every night when we go to sleep, and then break that fast with the first meal of the day— breakfast. Fasting is just going without eating for a certain period of time. So Intermittent Fasting is deciding to extend that overnight fast for a predetermined number of hours. Some people do 16 hours of fasting followed by 8 hours in which you can eat normally every day. In Eat Stop Eat, Brad Pilon has found that the best results come from fasting for 24 hours one or two times a week. All the other days of the week you’re free to eat normally, with no dietary restrictions.

Dispelling the Myths

With the rise in popularity of Intermittent Fasting came the rise of myths surrounding it. Some of the big ones are that IF:

● Causes muscle loss

● Slows the metabolism

● Is generally unhealthy

● Causes overeating.

Studies have shown that IF can be beneficial for maintaining muscle mass while losing fat. They’ve also shown that fasting has various health benefits and can speed up the metabolism. Although people tend to overeat a little bit when breaking their fast, the extra calories they eat are nowhere near the calories burned during the fast.

This is all to say that the science is in. For generally healthy adults, even those who are overweight or obese, Intermittent Fasting is safe, beneficial, and works well.

The truth is there’s not a lot of money to be made from Intermittent Fasting. That could be one reason it has taken so long to catch on. Most of the diet plans out there want to sell you pills, or pre-made meals, or diet drinks. They want you to buy and keep on buying.

With Eat Stop Eat there are no gimmicks, no pre-made meals that you have to buy. It’s more about helping people live their best lives, and less about making money.

How Intermittent Fasting Works

All weight loss programs out there have one thing in common: burning more energy than you consume. You do this by creating a calorie deficit. This means that you consume fewer calories than your body normally needs to function. What does your body do when it doesn’t have calories to consume for energy? It starts burning fat.

This is why all the supplements and magic pills out there are mostly just appetite suppressants. It’s just another way to keep you from eating. Usually a very unhealthy way, too.

The bottom line is that in order to burn fat you must put your body into a calorie deficit. If you limit what you eat every single day you’re going to feel hungry. You’ll never quite feel full on a low-calorie diet. What we know from years of studies and experience is that kind of calorie-counting diet doesn’t work for over 90% of the population. Being hungry all the time is no fun at all.

But being hungry for only one or two days a week? Never going a full day without a meal? Not changing what you eat? That’s not too much to ask of our bodies. The Intermittent Fasting success rate is already much better than that of calorie-counting diets. Eat Stop Eat takes all the guesswork out of fasting and puts you on the right track to your goal weight with an easy Intermittent Fasting meal plan. You can also watch the YouTube video below if you'd like a more visual explanation.

How to Start Intermittent Fasting

You’ll always want to talk to your doctor before making any big dietary changes, but fasting is a normal part of human behavior. With Intermittent Fasting, we’re just extending the normal fasting period that happens when we sleep. As for an Intermittent Fasting meal plan example, it’s very simple. Look at your week at pick one or two 24 hour periods to not eat anything. That’s it!

Of course, it’s best to listen to an expert, which is why it’s great to have Brad’s book, but really you can start fasting at any time. It’s best to fast when you can stay busy. We are tempted to eat when we’re bored or vegging around the house. So keep that in mind when you’re planning your fasting periods.

The Different Types of Intermittent Fasting

Intermittent Fasting is nothing new. Nearly every culture, since the beginning of civilization, has had some sort of fasting technique. Sometimes out of necessity, sometimes for religious reasons, and sometimes to simply keep energy up and heads clear. So, as you can imagine, there are many different types.

Fasting techniques depend on the individual’s energy requirements and activity levels. But Eat Stop Eat’s Intermittent Fasting meal plan has been shown to work for lots of people with different goals. You’ve probably heard a lot about fasting from the news, friends, or co-workers. A lot of Intermittent Fasting techniques require the same willpower as regular lack based diets. The 16/8 fasting technique is popular, where you fast for 16 hours and can eat normally for 8. But that’s not just a couple of days a week, that’s usually every day.

Some people prefer alternate day fasting, some even fast for 20 hours and eat within 4. Other people have been known to go anywhere from 36 hours to several days without eating! Although these are more extreme and shouldn’t be attempted lightly.

Eat Stop Eat works well because it isn’t too extreme and it doesn’t ask for daily fasting. It’s all about the freedom to form your own plan and eat what you want while still losing weight.

What Should I Eat When Intermittent Fasting?

The great thing is that you don’t have to change the food you eat. If you eat like normal any time you’re not fasting, you’ll lose weight. This is not to say that you can go crazy and eat junk food all the time, but there are no dietary restrictions when Intermittent Fasting. Of course, the healthier you eat outside of fasting, the more weight you’ll lose and the better you’ll feel. But this is not a diet, so you don’t have to sacrifice the food you love.

Is Intermittent Fasting Safe?

For healthy people, Intermittent Fasting is safe. Of course, going three or four days without food is not a good idea, and the people who do that type of fasting have worked their way up to it. This is why Brad Pilon suggests one or two periods of 24 hours per week. Depending on your goals you can always do more.

If you have digestive or other health issues, you’ll want to talk to your doctor before attempting a long fast. But if you’re generally healthy and want to lose some weight, it’s as safe as going on a low-carb diet.

There are plenty of studies out there to back this up.

How Long Should I Intermittent Fast?

With Brad’s Intermittent Fasting meal plan, your best results will come from one or two 24 hour periods of fasting a week. So you’ll have dinner one night and then fast until dinner the next night. You never have to go a full day without food. Going to bed hungry will be a thing of the past. Plus, you can drink black coffee or unsweetened tea in the morning or throughout the day if you need to.

As for how many weeks, with Eat Stop Eat you call the shots. There is no set amount of time that you have to do anything. It depends on what your goals are and how much weight you want to lose. Some have said that, after they had been using Brad’s techniques, they felt like they had a different relationship with food. They didn’t crave it when they weren’t hungry and found it easier to eat less.

You should be able to see a difference within the first week, and some say within the first day! So you just have to ask yourself how fit and healthy do you want to get? Eat Stop Eat can help you get to the you you’ve been dreaming of.

Fasting and Muscle Gain

Intermittent fasting is great for targeting stubborn fat and leaving muscle intact. Since it does target fat so well, you only have to make sure you’re eating protein-rich meals regularly. In fact, it also possible to gain muscle while losing fat using the Eat Stop Eat method.

You would be surprised at how toned you can look after dropping just a few pounds of fat. Most protein-rich foods are relatively low in calories, so you can easily get all the protein you need while maintaining a calorie deficit throughout the week.

Eat Stop Eat has a whole section on maintaining and gaining muscle.

How Having an Intermittent Fasting Guide Helps

Like anything worth doing, it’s best to listen to those who have come before. According to the Eat Stop Eat website, this whole thing started when Brad set out to prove that Intermittent Fasting didn’t work. What he found was surprising, to say the least.

He was overwhelmed to see all of the positive studies done around the world with Intermittent Fasting. So he tried it himself. When he saw that it worked, and worked great, he decided to share it with the world.

What You’ll Get (The Meal Plan PDF)

Eat Stop Eat is packed full of all the information you’ll ever need to lose weight, get healthy, and stay that way. It discusses benefits like detoxification, increased clarity, and decreased inflammation.

It also outlines how the Eat Stop Eat method positively affects Glucagon, Epinephrine and Norepinephrine levels, Growth Hormone levels, Blood Glucose levels, as well as other long-term health benefits.

Changing your quality of life through weight loss can happen quickly, but first, you need to have the information that will help you along the way. That’s where Eat Stop Eat comes in.

Eat Stop Eat Table of Contents
"Eat Stop Eat Table of Contents"

Health Benefits of Intermittent Fasting

Aside from the obvious benefit of weight loss, IF has been known to help with the following:

● A decrease in the “stress hormone”

● Increased energy

● Increased clarity and concentration

● Decreased hunger

● A boost in Metabolism

● Increased testosterone in men

● Decreased risk of Diabetes

● An increase in insulin sensitivity

● Decreased inflammation

Those are just some of the benefits of Intermittent Fasting experienced by a variety of people.

Fasting With Existing Issues

Intermittent fasting has been known to help people with diabetes and prediabetes reduce their insulin levels, while done under the care of a medical professional. It’s generally not a good idea for pregnant women to fast, those under 18, or people with eating disorders. If you’re taking blood pressure medicine or medication that must be taken with food, you may not want to fast for long periods.

The bottom line is if you want to fast you should always talk to a medical professional first. Chances are you’ll be able to work it out somehow, but talking to a doctor about changing your food intake is always a good idea.

Why It Works

Intermittent fasting is a way of getting back to our roots as humans. Eating dinner, sleeping, and then fasting until dinner the next day is a great way to lose weight, increase energy, and change our relationship with food. But that’s only the beginning.

Studies have shown that Intermittent Fasting has other benefits like increased focus, less hunger, decreased inflammation, and reduced toxins.

Put simply, Eat Stop Eat has helped countless people reduce fat, look and feel younger, and change their negative relationship with food. Included are easy-to-follow Intermittent Fasting guidelines to help you succeed on your journey to the body you want.

It is even the perfect program for people who want to maintain their current weight without giving up their favorite foods.

To Sum It Up

Traditional diet plans all rely heavily on a “lack” mentality, which goes against our human nature. Our ancestors would only be able to eat when they foraged food or when they managed to hunt down a meal. Intermittent fasting was a normal way of life for them. Only in fairly recent human history has food been abundant and always available. As a result, we no longer eat only when we’re hungry. Since food is readily available all around us, all the time, it’s no wonder we can’t keep the weight off. Brad Pilon’s Intermittent Fasting meal plan is a great way to get into good eating habits once again.

The whole idea behind any weight loss program is getting into a calorie deficit. The only way to lose fat is to eat fewer calories than your body needs. Your body will only tap into its fat stores when it has no more calories to burn.

The problem with most weight-loss diets is that fact that they ask you to stay hungry every day or at least six days a week. But, if you go into a calorie deficit two days a week with this Intermittent Fasting meal plan you’re free to eat whatever you want on the other days while still losing weight. Of course, eating less sugar, fat, and sodium will help you reach your weight-loss goal faster, but you don’t have to sacrifice the foods you love to lose weight. Best of all, you don’t have to be miserable and hungry all the time.

Eat Stop Eat is not a miracle cure. Remember that anything worth doing will take a little work. But Brad’s Intermittent Fasting plan is built for both long and short term results. Best of all it’s designed to be easily incorporated into any lifestyle with minimal fuss.

Click here to get your copy and start fasting today!

10 Tips For Intermittent Fasting

Below are some tips you can try out now to see how effective IF is. You’ll want to follow a plan in the long run, but these Intermittent Fasting guidelines can help get you started.

  1. Start small. And work your way up. Try fasting for 16 hours one period and 18 the next and so on. This will help you ease into a longer fasting period.
  2. Don’t do your fasting on the same days you do heavy, intense exercise. Some light exercise and activity are usually okay, but running a marathon on your fasting day should be avoided.
  3. Drink lots of water. Just because you’re not taking in calories doesn’t mean you shouldn’t drink a lot of water. You can also drink unsweetened sparkling water, too.
  4. Don’t snack. Resist the urge to snack throughout your fasting days. Even a small snack can prevent your body from burning its fat stores.
  5. Eat at night. You’ll sleep better with food in your system. That’s why Eat Stop Eat recommends that you fast between two dinner meals, and not two breakfast or lunch meals. But make sure that you’re leaving at least a couple of hours between eating dinner and going to bed.
  6. Stay busy. It’s much easier for us to deal with mild hunger pangs if we’re doing something productive and staying busy.
  7. Keep your eyes on the prize. Although you should be able to see benefits right away, make sure to keep in mind your long-term goal. This will help you stay on track!
  8. Drink coffee or tea. Black coffee and unsweetened tea are perfectly fine to drink during your fast. They’ll both help if you have a rare moment of weakness during your fast.
  9. Give it some time. Many people say they see benefits in the first week, and some even on the first day. But to really see if it’s right for you it’s a good idea to do it for at least a month before you decide to stop or continue.
  10. Avoid binge eating after fasting. Stick to a normal meal size when ending your fast and on your regular eating days.
Written By: Matt Doggett & Ronald MerriweatherUpdated: 05/17/19