I'm just writing a bunch of new nutrition articles for my blog and newsletter where I'm comparing the various approaches that people use to reduce fat fast.
Believe me, I've looked at TONS of different eating plans and philosophies over the years and have a really good idea about why people eat the way they do but I'm still a little puzzled by the way many people think on the subject.
So I decided to do a little test : )
I've found 2 examples of diets that, by most people's standards are pretty extreme.
One involves fasting several times a week and promises rapid fat loss for those who follow this approach. It's got scores of scientific evidence and success testimonials supporting it.
The other involves using 'strategic cheating' where you're allowed to eat pizza, pasta, and coke and yet still drop fat. This one too, has tons of success stories that back up the authors claims. (Seems a bit far fetched to me and is about as far from the Elimination Diet program I run as can possibly be)
So here's the thing...
I'm interested in finding out how people feel about diets. What they most believe will work... and why!
Just check out these 2 diets and then leave a message in the comments area below and tell me what you think of these diets which sit at the opposite ends of a very wide spectrum.
I'd love to know (and I think it'll be a great topic for a 'big' article)
Can you help?
Go check 'em out right away!
Dax Moy
P.S - Which diet makes the most sense to you?
P.P.S - Time to plug my own diet : )
A little while ago I did an interview with Kettlebell Fatloss Expert Troy Anderson on how and why the elimination diet works. Troy asked a bunch of great questions so I asked if he'd let me give my own readers a copy and he agreed.
Here it is!
27 comments:
Dax, interesting timing as I just put together a review of Eat Stop Eat up. So instead of me going through it, here's a link to what I thought of it and my results:
http://www.lbfreview.com/eatstopeatrev.html
Dan, I have done Eat Stop Eat after meeting Brad Pilon and reading his book. It is an excellent program. The key is the you have to be doing resistance exercise 3 times per week along with the fasting. We all know that resistance exercise maintains (even build in many cases) muscle mass during a reduced caloric phase. I highly recommend ESE to any health adult who is doing resistance exercise and wants to shed fat.
Regarding 'Cheat your way thin' I have not tried that program. I gather it is similar to other nutrition programs that allow 10 % of your calories to be 'cheat' calories but you still need to maintain a calorie deficit. Nothing shocking there.
The real test IMHO would be to take a sample of overweight people and put them through both programs for 12 weeks and see the results.
Hi Dax,
I have been following ESE for 8 months now and it truly an amazing life style. Basically you get results from doing nothing. Not only I am the leanest I have ever been, but I didn't have to give up any of the foods I enjoy. While I do try and eat responsibly as the author Brad Pilon suggests, nothing is off limits. It has also freed up quite a bit of my time from preparing food, cleaning up after preparing the food and stopping what I'm doing to eat. I admit the thought of fasting seemed crazy to me at first but I really have come to look forward to fast days as my energy levels soar. No more afternoon grogginess and fighting to stay awake in meetings. Some fasts are unbelievably easy, while sometimes they are a little tough but overall an easy thing to do. I fast 24 hours twice a week as suggested by the author, not several times a week. I have a friend getting results on one fast a week most weeks. TRY IT!!!!
Kelly
Dax,
Thanks again for your great site.
My two cents...
First off, I believe that for long term, sustainable fat loss, you MUST incorporate exercise into your life. There are so many benefits to working out regularly that it would be foolish not to.
Second, I believe that whatever "diet" you're on needs to be a 1)sustainable for the long term 2)still comprise of healthy choices.
I couldn't possibly condone a diet which includes drinking coke! I'm much more apt, and recommend to my clients, a diet that is "clean", similar to your Elimination Diet.
I personally have had the best results with your Elimination Diet combined with my full body workout program. After the 30 days were up, I still follow the Elimination Diet guidelines 90% of the time during the week and basically eat whatever I want on Sundays.
In terms of sustainability, I believe that the simpler you can make a diet, the better. That's why I like Matt Lisk's Burrito Diet. It's something that most people would be willing to try because it's fairly easy to implement and understand.
Hey Dax - for me it would have to be ESE. I use it regularly and in combination with your ED. I'm struggling with weight/fat loss at the moment but I know that if I used the "cheat" method I probably wouldn't be able to stop!
Hi Dax,
Well, I checked out both diets and the one that would work the best for me would be the Cheat Your Way Thin diet. I know it contains the dreaded wheat and dairy, but you can opt for other options to wheat that you give us in your Elimination Diet. It looks like a diet I could stick with because I have trouble sticking with something that says I can't eat a cookie or ice cream or even fries. The description of what you can eat doesn't sound like the typical salads and fruit that just never fill me up.
Well Dax, for starters I don't think you have two "extreme" diets here by any stretch. Both are understandable and reasonable interpretations of the known science and actually have a lot in common. The basic template is simply alternating a period, or periods of no or insufficient calorie intake with more "normal" eating.
The appeal of both diets is that the period of normal eating can be truly "normal" in the cultural sense and include foods that most fad diets demonize for being excessive in fat or carbohydrate or both.
This makes them both appear more "doable" in the long-term sense. And their many success stories, some over considerable lengths of time, seem to attest to that fact.
I think the average person could find useful information they could immediately apply to their own successful weight loss strategy from both programs.
Personally, I lean towards the eat stop eat program as the simpler and suprisingly effective method for leaning out without hurting your muscle at all (as long as you weight train). It flattens the stomach exceptionally well also.
A few years ago I followed an 8-week diet where I was on a low-carb plan for 5 days and then carb loaded on the weekend. I got ripped and my bodyfat % was at around 5%. The weekend carb-up didn't ruin my fat-loss efforts, but allowed me to recuperate and eat things I couldn't touch during the week. Therefore I'm convinced the 'cheat your way thin' approach does work, as long as you follow the rules.
One thing though: Although I didn't gain any bodyfat on the weekends, the carb-loading would increase my bodyweight by up to 2.5kg (5lbs) due to glycogen and water storage. So don't get disheartened if your bodyweight is up after your cheat day..its normal.
With regards to strategic fasting, I suppose it will help you lose weight through the caloric deficit achieved but I don't believe this diet approach will allow you to get very lean. To achieve very low bodyfat % you must eat in a very calculated fashion. However if you are overweight and your goal is to drop into the normal weight category, I'm sure this method works fine. For some people staying without food for a whole day is not a problem, however others like myself are used to eating something every few hours and would not be able to tolerate a whole day on an empty stomach.
The aim of both approaches is to make you suffer less when trying to lose weight/fat. Which option you choose is ultimately up to your own personal preference.
Hey Dax the eatstopeat diet is similar to the www.leangains.com diet that I'm on right now, thanks to www.doubleyourgains.com. I think the eatstopeat has you fast for at least a day at a time, while the leangains has you fast and eat every day. for example out of 24 hours (8 of which are spent sleeping), I spend 16 fasting and 8 eating.
It's great because I don't have to worry about eating all day, just focus on eating when it's time to eat.
I know the eatstopeat guy knows the leangains guy, and they are both part of a concept called "Intermittent Fasting". As long as you know what your calorie requirements are, and know what time of day to eat, it's great. In fact you should also eat certain things at certain times (like pre-workout, post-workout, hours before and after workout, etc.)
hope that helps.
Dax,
I'm not for either one. I won't fast because of blood sugar drops that either make me too weak or carb crazy. And I have too much of being "Her Royal Exceptionalness" (believing I am the exception) to do the cheat diet - I can rationalize anything and once I start cheating I want more of the same. Personally, I have had the most success with John Berardi's Precision Nutrition principals. I like the idea of Nutritional Opportunities and I do well with protein and produce and a sprinkle of the right kinds of fats.
It's healthy. It works for my body. I feel great. And that makes sense to me.
Good luck with the article!
I like the idea and the people behind both of these, I follow their blogs and twitters. I can't use Eat Stop Eat because I have blood sugar issues and fasting causes hypoglycemia. However, I have been using Cheat Your Way Thin, and it works great for me. I always noticed that I would stall out on any plan, and go off, and actually do better, and Joel's research is pretty good. It may not work for everyone, but I like it.
I am using eat stop eat and for me it works. I find it easier than elimination diet. I experimented on it same time as the elimination diet. Used together it is a blast. You will see great result. I lost a lot of weight then. Although elimination diet really helps you lose weight compared to eat stop eat, I find elimination diet extremely restrictive. i have not tried cheat your way thin. Might stick with eat stop eat. Been on it for months now....
I bought "Cheat Your Way Thin", but there were two things that made it a poor match for me:
a) you're supposed to spend the first 12 days in "low carb' mode, which is a long time to be starving yourself, especially since
b) "low carb" doesn't just mean no starch, but also no fruit, and none of my favourite vegetables either (no carrots?) Well, you know, I would likely lose a lot of weight if i could stick to eating that way for even ONE day. But in fact I think that any diet that doesn't say 'eat all the fruit and veg you want, only possibly don't eat your own body weight in bananas every single day" is probably getting off on the wrong foot.
I wrote to say I couldn't stay on this diet long enough to make a difference, and they refunded my money promptly, I have to say; nice people, it just wasn't going to work for me.
I've read through the "Eat Stop Eat" blurbs, and it looks like something I might be able to do - but not now. Because right now I'm on the Elimination Diet, and it works fine for me, makes sense, I'm not hungry, I don't feel dozy or weak or anything, I can eat all the fruit and veg. I want, I know I'm eating a healthy diet, and I'm losing weight. So why change?
I should say I have a philosophical objection to "Cheat Your Way Thin", though, and to "Eat Stop Eat" (less so for the latter). And that is, the diet trains you to look forward, as a treat, to something that you know isn't good for you - eating all sorts of bad-for-you foods, I mean. And I don't think it's a good idea to identify as a pleasure things that aren't good for you. It's like staying off booze but really, really looking forward to the next time you can get hammered. If that's the way you're looking at it, you've still got a problem.
So, which diet makes more sense to me? Eat Stop Eat, of the two; but the elimination diet seems best of the three.
One word comes to mind to describe Eat Stop Eat...FREEDOM. That is how I feel when I'm fasting. I have been using this method for 8 months now and absolutely love it. I am the leanest I have ever been even though I stopped doing long slow boring cardio!! Imagine fat loss without cardio, who knew?!? I fast for 24 hours, sometimes less, twice a week (not several times as week as you said). I try to eat responsibly as the author suggests but I still get to enjoy whatever I want, I haven't taken anything out of my diet. Actually this isn't a diet plan it is a lifestyle plan which can accomodate any style of eating from vegetarian to paleo. LOVE IT!! I have great energy on fasting days as well, enough for my kettlebell workouts which I do fasted. Every once in a while a fast doesn't feel great but I've determinded for me that means I've skimped on calories the day before the fast. Anyway I really can't say enough good things about ESE and Brad Pilon for sharing so much information on his blog.
Cheers,
Kelly
I'd agree with Kelly.
I've had a good look at the CYWT and I think it encourages unhealthy eating and, worse, a binge mentality.
Just eat healthy and exercise (sounds like the Elimination Diet:)
Also CYWT demands a very low carb/low calorie period; impossible/uhealthy for a serious sports person in my opinion.
I mean, I'd agree with Laurel :)
I don't have any experience with the "Cheat" program, so I can't speak to that at all.
My experience over the years has led me to primarily use the principles from two programs which are both superb and consistently effective when correctly understood: Brad Pilon's Eat-Stop-Eat, and Barbara Rolls' Volumetrics.
Both have a solid scientific foundation that proves itself over and over again in application form my experience. Eat-Stop-Eat has the advantage that it quickly develops a sense of self-efficacy that is very similar to and complementary with a really good exercise program. You finally feel as if you have control over what you eat and don't eat, you feel as if you don't have to be a slave to constant urges of appetite, and that opens to door to all sorts of other effective healthy tactics. I suppose not everyone can and should fast for various reasons, even for 24 hours, but a for those who can manage it, ESE is an effective path to control of eating habits.
The other approach I like, Volumetrics, uses principles of satiety to learn skills for eating fulfilling meals which contain less energy density. I like this approach because it is so fundamental. I think nearly every diet that actually works in the long run probably uses the same principles in some form or another. Volumetrics helps make the principles more explicit so you know how to use them better.
I think intelligent use of the effective principles in these two programs is all most people would need to permanently control their weight. One program teaches you how to develop self-control and a sense of self-efficacy, the other teaches you the skills for eating healthy with more controlled energy density.
kind regards,
Todd
I started the CYWT program 3 weeks before I had to go to Barbados. At first I saw no change, except I realized I could stay on something longer than a day, however when I returned from my trip and I didn't follow the plan for 5 days I lost three pounds and 1 percent body fat, amazing.
I am actually fasting for the second time this week as part of Brad Pilon's eat stop eat program. The first one or two fasts are quite challenging. However, they actually become a welcome part of my week as I am not always focusing on what I need to eat or when I get to eat next. Another major plus to this program is that it costs nothing (no special meals/supplements). My family doesn't mind it either since I am not forcing them to eat differently in order to accomodate me.
The major caveat is that you still need to eat sensibly at the end of the fast and avoid gorging yourself on junk.
On this plan I have lost about 4 lbs. But my main goal was to adjust an unhealthy obsession with foods(timing/restrictions/social pressures/Etc.)
The best eating plan is one you can stick with long enough to see results. I have done ESE and that works for me. I can't see myself sticking with CYWT, but that's just me.
Well Dax, I've done em both! Funnily enough I did them AFTER doing your ED for 8 weeks, guess which brought me the best results? Your ED by FAR!!! I would just have to say, try to eat clean as much as possible, but if you find yourself wanting some ice-cream, or really want to go to a steak house, there's no point in denying yourself of it for weeks on end. Do it, get over it and get back on the bandwagon the very next meal!
As you've said before - you can't out-train a bad diet! Very true!
Cheers,
Kelly
I haven't seen the Eat Stop Eat program, so I can't really comment on that, but I have seen CYWT. Firstly, it's important to realise that you can't cheat all the time. The diet (after the first three weeks) allows one cheat day a week, and even then it is suggested you don't go and gorge yourself until you are stuffed! While it may not be a perfect program for everyone, for those who continually fail in their efforts to lose weight because they give into temptation and "fail" their diets, it is a viable alternative. Of course, ideally we'd all eat clean healthy food all the time and wouldn't miss the junk!
I get newsletters from both authors (Brad Pilon and Joel Marion)
The science behind Cheat your way thin is that being in a state of caloric deficit for as little as 7 days causes the hormonal balance within the body to be conducive to fat storage rather that fat burning, but a single massive carb up resets the hormones and the body becomes a furnace again.
that's it in a nutshell anyway.
I'm sure loads of people have experienced this, when you've been heavily restricted in your diet and you have a bad day where you almost binge but the next day you get straight back on the wagon and you look great!
ESE is just a good way to reduce your overall caloric intake but personally I find it's just too hard to make it through the 24 hours!
Jack
I have used the "Cheat yourself thin" diet and it worked but to me it was just to much effort. So much time to cook and prepare. I am now on Eat Stop Eat and love it. I have no problem fasting and actually love the feeling of being a bit hungry. With ESE I can still eat the food I love in moderation and i am still losing weight. The funny thing is that after a day of fasting I actually usually don't want to eat unhealthy food, I actually crave chicken, fish, veggies etc. So for me, I vote for the ESE program. I exercise at least 3x a week and fast once a week. For me that works.
Ursula
You know, Dax, it’s interesting that you ask the question about the extreme diets. I found myself almost desperate to lose the excess weight I had accumulated. I wanted to be back in my size 10’s again. I didn’t want to settle for size 12. That was March 2008. I have used/purchased many, many resources since that time. I must have read/tried at least ten resources. I have learned a lot about myself over the course of the last 15 months. I am finally losing the weight! And, guess what? It is in following the “Cheat Your Way Thin” program. BUT, I think it’s what I have learned along the way that has made the difference.
For instance, I realized that I used to live trying to eat as much as I could without gaining weight. Now, I try to eat the least amount to not be hungry. The “Cheat Your Way Thin” program has taught me portion sizes. A very valuable resource for me. I gave up wheat products after reading your “Elimination Diet”. I learned about healthy fats from “The Diet Solution” and others. I had lived my whole adult life avoiding fats. Now, I’m adjusting to a whole new life---and reaping the benefits.
I’ve changed my entire workout program. Long, boring cardio got me absolutely nowhere. Approaching 60, my joints were definitely letting me know that an hour a day of aerobics was NOT the way to go. I now mix things up, alternate types of workouts, take some time off, do short, but intense workouts. I have my energy back again.
Bottom line: I appreciate what each resource has to offer me. I have to find what works for me and go for it. I have no interest in eating unhealthy foods. In particular, the idea of a “cheat day” really has bothered me. However, I choose to eat healthy foods---just in different proportions on my cheat day. For instance, perhaps I want more carbs or more fat. I don’t have to make sure that the foods are in the “right proportions” on my day off. Or, I don’t have to eat a protein with every meal. Actually, I am toying with the idea of calling the “cheat day” a “re-feed day”.
One other thought: I was certainly drawn by all the hype in the advertising section of those weight-loss programs. BUT, I tried to make a decision to only go with those programs highly recommended by other experts that I had learned to trust along the way.
I seem to be one of those people whose metabolism is extremely slow. I have REALLY tried from the beginning, 15 months ago, to eat healthy and work out regularly and effectively. Things have not clicked for me until recently. Sure, I got discouraged along the way. But, I never gave up. And, I chose to enjoy the good health I was feeling. I am thrilled to see my hard work finally paying off in losing those excess pounds. I hope that everyone discovers what works for them and enjoys their journey to vibrant health.
Hi Dax
I bought the cheat yourself thin diet book and it worked but for me it was just to much effort. So much preparing to do and so many meals to eat. On the cheat day we overdid it and felt sick afterwards. But it does work. With the Eat Stop Eat diet I feel wonderful. Love the fasting days, actually like the feeling of being a bit hungry, not hard at all to fast. In fact after the fast days I actually crave healthy food like chicken veggies etc. But i also cheat now and then and have a pizza or something and I still lose weight. I do exercise at least 3 times a week which is a must. In other words, I prefer the ESE diet. Works for me.
Hi Dax, Kaz here
I've tried Eat Stop Eat
It worked but I thought about food alot. Dropped weight as advertised but difficult as it can rule your social life by submitting you to temptation. Gave in after two weeks. Good for structured lifestyles though, like office workers.
The benefits, I had plenty of time to concoct fantastically tasty, visually appealling and nutritious meals. It's cheap too, so your ingredients can be top notch; the ideal credit crunch diet.
I got Cheat your way thin but it didn't fit in too well so far. ALL the meal ideas involved CRAP processed dairy which I don't eat at all so it was down to myself to concoct the meals which isn't how I wanted to play it. Also, I don't eat rubbish on a daily basis, no dairy, no alcohol, rarely sugary stuff, coffee etc. so the idea of cheating on them wasn't a lure.
Have managed to stop major weight increases since I started rowing in Sept but not dropping an ounce still or fat % (train 4-5 times a week) I do the same exercises and eat less than my piglet friends and they're becoming svelt, damn.
I can still beat them on an ergo or in the gym, sigh.
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