The Eat Stop Eat (ESE) method is an approach to intermittent fasting that utilizes strategic, complete 24-hour fasts. This pattern of eating was popularized by author Brad Pilon. The core concept involves cycling between periods of fasting and non-fasting, using the extended break from food to create an overall weekly calorie deficit. This method is distinct from daily time-restricted eating, such as the 16:8 schedule, because it incorporates a full-day fast into the weekly routine.
The Framework of the 24-Hour Fast
The “Stop” part of the Eat Stop Eat method centers on abstaining from all caloric intake for a precise 24-hour window. This is typically done one or two times per week on non-consecutive days to allow for metabolic recovery. Practitioners may choose any 24-hour cycle that fits their schedule, such as fasting from dinner on Tuesday until dinner on Wednesday. The key is ensuring the fast is exactly 24 hours, meaning a person will still consume food on every calendar day of the week.
During the fasting period, hydration is strongly encouraged for maintaining physiological balance. Water is the primary beverage, but other zero-calorie drinks are also permitted, including plain black coffee, unsweetened tea, and other non-caloric beverages. The consumption of these liquids ensures that the body remains hydrated while keeping the energy intake at zero.
The purpose of the 24-hour fast is to induce a metabolic shift where the body depletes its glucose stores. After approximately 12 to 18 hours without food, the body transitions to burning stored fat for fuel, a process known as metabolic switching. By completing a full 24-hour fast, the body utilizes fat reserves as its primary energy source. This longer fasting duration, performed periodically, supports weight management and metabolic flexibility.
Guidelines for Non-Fasting Days
The “Eat” component emphasizes eating normally and responsibly on the remaining five or six days of the week. Unlike traditional diets that require daily tracking, the ESE method avoids strict calorie counting during the non-fasting periods. The overall goal is to maintain a sustainable pattern of eating that does not negate the calorie deficit created by the weekly fasts. A focus on balanced nutrition and mindful consumption is necessary.
It is important to avoid overcompensating for the fast by binging immediately afterward or on subsequent non-fasting days. The benefits of the 24-hour fast can be easily undermined if consumption exceeds a person’s typical maintenance calories. On eating days, individuals are advised to select whole, nutrient-dense foods that support satiety and overall health. Protein intake is highlighted as important to help preserve muscle mass while maintaining calorie control.
The flexibility of the ESE method means there are no mandated food restrictions or specific meal timing requirements for the majority of the week. A person can have three meals a day or several smaller snacks, as long as the total intake is controlled. This balanced approach allows the method to integrate more easily into a person’s existing social and lifestyle routines. The focus remains on responsible eating habits to ensure a weekly energy deficit is achieved.
Safety Considerations and Contraindications
Consulting with a healthcare professional is strongly advised before beginning any intermittent fasting regimen. While the method is generally safe for healthy adults, certain individuals face a higher risk of adverse health effects from prolonged food restriction.
The ESE method is not recommended for pregnant or breastfeeding women, as their nutritional needs are significantly increased. Individuals with a history of disordered eating should also avoid this method, as extended fasting periods can potentially trigger unhealthy behaviors. People with conditions that affect blood sugar regulation, such as Type 1 or Type 2 diabetes, should exercise extreme caution and only proceed with medical supervision.
Individuals taking medications that require food for proper absorption, or those who are underweight or malnourished, should avoid the 24-hour fasting protocol. Children and adolescents, whose growing bodies require consistent nutrient intake, are also advised against intermittent fasting. Listening to the body and discontinuing the fast if severe side effects like dizziness, fainting, or extreme fatigue occur is a necessary safety measure.