Eat-Stop-Eat: How to Master 24-Hour Intermittent Fasts

Article updated on Mon, February 16, 2026 @ 9:46:42 PM GMT, first published on February 11, 2026 by Lila Sjöberg

Key Takeaways

• Eat-Stop-Eat involves complete 24-hour fasts once or twice weekly, typically from dinner to dinner
• Research shows 24-hour fasting reduces body weight by 3-9% and total cholesterol over 12-24 weeks
• You eat something every day — fasting from 7pm Monday to 7pm Tuesday means you still eat on both days
• Studies indicate one 24-hour fast creates approximately a 10% weekly calorie deficit without daily tracking
• Side effects like fatigue and headaches are common initially but typically improve within 2-3 weeks

Short Answer

Eat-Stop-Eat is a 24-hour fasting protocol developed by Brad Pilon where you fast completely for 24 hours once or twice per week, typically from dinner to dinner. According to research, this approach reduces total calorie intake by creating intermittent caloric deficits while preserving muscle mass better than daily calorie restriction, making it effective for weight loss without daily food tracking.

When My Sister Called It “Extreme”

My sister Eva phoned from Stockholm last spring, concerned. She’d heard I was “starving myself for entire days.” Her voice had that edge — the one she uses when she thinks I’m doing something reckless.

I explained: dinner Monday at 7pm, then nothing until dinner Tuesday at 7pm. Twenty-four hours, yes. But I still eat on Monday. I still eat on Tuesday. No day goes by without food. Just one extended overnight fast, twice a week. Her skepticism softened. “So it’s like… skipping breakfast and lunch one day?” Exactly. Once she understood the mechanics, it didn’t sound extreme anymore. Just strategic. For context on how this compares to other intermittent fasting approaches, see our complete guide to intermittent fasting.

What Is Eat-Stop-Eat?

Eat-Stop-Eat was developed by Brad Pilon during his graduate research on short-term fasting at the University of Guelph in Ontario. His thesis: occasional breaks from eating provide health benefits including weight loss, without requiring relentless daily restriction.

The protocol is straightforward. Fast for 24 hours once or twice per week on non-consecutive days. Most people fast from breakfast to breakfast or dinner to dinner. During fasting periods, you consume only calorie-free beverages — water, black coffee, unsweetened tea. On non-fasting days, you eat normally without counting calories or restricting foods.

How It Differs from Other Fasting Methods

Unlike 16:8 fasting which restricts eating windows daily, or the 5:2 diet which allows 500-600 calories on fasting days, Eat-Stop-Eat involves complete fasting for the full 24 hours. You’re not eating tiny meals — you’re not eating at all during those hours.

According to Medical News Today, this differs from alternate-day fasting which cycles through 36-hour periods without food. With Eat-Stop-Eat, you never go a full calendar day without eating. Fast from Monday dinner to Tuesday dinner, and you’ve eaten on both Monday and Tuesday.

This psychological distinction matters. Many people find 24 hours more manageable than the idea of “not eating all day Tuesday,” even though the fasting duration is identical.

The Science Behind 24-Hour Fasting

What Happens in Your Body

According to research published in Medical News Today, after 18-24 hours of fasting, your body enters gluconeogenesis — the metabolic state where it creates glucose from fat stores rather than dietary carbohydrates. This is when fasting mode truly begins.

Johns Hopkins neuroscientist Mark Mattson explains that during extended fasting periods, the body exhausts its sugar stores and starts burning fat through metabolic switching. This switch affects both body and brain, triggering cellular repair processes and improving insulin sensitivity.

Key physiological changes during a 24-hour fast include:

• Insulin levels drop significantly, facilitating fat burning
• Growth hormone increases, helping preserve muscle mass and support fat metabolism
• Autophagy intensifies — cellular “clean-up” where your body recycles damaged proteins
• Ghrelin (hunger hormone) spikes initially but decreases as your body adapts
• Ketone production increases after 12+ hours, providing alternative fuel for the brain

Weight Loss and Body Composition

A review of studies on whole-day fasting lasting 12-24 weeks found that 24-hour fasts cause body weight and body fat reduction of 3-9%. The same research showed 24-hour fasting reduces total cholesterol and triglycerides.

Importantly, a comparison of intermittent fasting versus daily calorie restriction found both approaches cause similar weight loss (4-8% with fasting, 5-8% with daily restriction). However, intermittent fasting preserved muscle mass better — less fat-free mass was lost compared to continuous calorie restriction.

According to Brad Pilon’s research, one 24-hour fast creates approximately a 10% weekly calorie deficit. If you typically consume 2000 calories daily, skipping one full day means 2000 fewer calories that week — a meaningful reduction without daily tracking.

Metabolic and Health Benefits

Research from PMC indicates fasting improves biomarkers of disease, reduces oxidative stress, and preserves learning and memory function. Studies on intermittent fasting show:

• Improved insulin sensitivity: Studies found 20-31% improvement in insulin sensitivity over short periods
• Cardiovascular benefits: Improved blood pressure, resting heart rate, and other heart-related measurements
• Enhanced brain function: Fasting boosts working memory in animals and verbal memory in humans
• Cellular repair: Extended fasting triggers autophagy and cellular rejuvenation processes

A study on prostate cancer in mice found that fasting twice weekly for 24 hours, while eating freely otherwise, showed benefits beyond simple calorie restriction. However, Dr. Stephen Freedland notes that the total reduction in calorie intake (if you don’t overeat on non-fasting days) appears to be the primary mechanism.

How to Practice Eat-Stop-Eat

Choosing Your Fasting Days

Select one or two non-consecutive days per week. Spacing fasts apart (Monday and Thursday, for example) allows recovery between fasting periods and prevents excessive calorie restriction.

I fast Mondays and Thursdays. Monday works because I’m busy with work — distraction helps immensely. Thursday creates momentum into the weekend when I want to eat freely with family. Some people prefer just one 24-hour fast weekly, especially when starting.

Avoid choosing days with social commitments, dinner parties, or important meetings. Your first few fasts especially require a calm environment where hunger and potential fatigue won’t derail important activities.

The Mechanics: Dinner to Dinner

Most practitioners fast from dinner to dinner because it feels less restrictive than breakfast to breakfast. Here’s how it works:

Monday 7pm: Finish dinner — your last meal before the fast
Monday night: Sleep (8 hours of fasting during sleep)
Tuesday morning: Water, black coffee, tea only — no breakfast
Tuesday afternoon: Continue fasting — water, zero-calorie beverages
Tuesday 7pm: Break fast with normal dinner

You’ve fasted 24 hours, but you ate on Monday and Tuesday. This mental framing helps enormously. You’re not “skipping Tuesday” — you’re just eating later on Tuesday.

What You Can Consume During the Fast

During your 24-hour fast, stick to zero-calorie beverages:

• Water — drink 2-3 liters minimum to prevent dehydration
• Black coffee — no milk, cream, or sugar
• Plain tea — green, black, herbal, all unsweetened
• Sparkling water — unflavored or naturally flavored without calories
• Electrolyte water — helpful for preventing headaches and fatigue

Avoid anything with calories including bone broth, diet sodas with artificial sweeteners (these may trigger hunger), lemon water with added sweetener, and all food — even tiny amounts.

Breaking Your Fast Properly

After 24 hours without food, your digestive system needs gentle reintroduction. Eating too much too quickly can cause abdominal pain, nausea, and diarrhea.

Best practices for breaking a 24-hour fast:

• Start with a glass of water
• Begin with something light and easily digestible — soup, eggs, or a small portion of lean protein with vegetables
• Eat slowly and mindfully
• Wait 30-60 minutes before eating a full meal
• Avoid the urge to overeat or “reward yourself” with excessive food

I break my fasts with scrambled eggs and steamed spinach. Simple, gentle on the stomach, and satisfying without being heavy. An hour later, I might have more substantial food if I’m still hungry.

Eating on Non-Fasting Days

This is where many people struggle. The temptation to “make up” for fasted calories by overeating is strong. Harvard Health warns there’s a biological push to overeat following fasting periods because appetite hormones and hunger centers go into overdrive when deprived of food.

According to Brad Pilon, the key is avoiding the temptation to overeat on completion of the fast. Bingeing neutralizes the calorie restriction benefits. On non-fasting days, eat normally — not restrictively, but not excessively either.

What normal eating looks like:

• Balanced meals with protein, vegetables, whole grains, healthy fats
• Eating when hungry, stopping when satisfied
• No forbidden foods, but emphasizing nutrient-dense choices
• Typical portion sizes, not oversized “reward” portions

Managing Side Effects and Challenges

Hunger Waves

According to research, hunger comes in waves that rise, peak, and pass. The key is riding out these temporary waves. Most people report intense hunger waves subside significantly after the first 24-48 hours as the body adapts to burning fat for fuel.

Ghrelin levels spike most intensely during the first two days of fasting, then decrease as your body adjusts to the new schedule. By your third or fourth 24-hour fast, hunger becomes much more manageable.

Strategies for managing hunger:

• Drink water immediately when hunger strikes
• Hot beverages help — black coffee and tea suppress appetite temporarily
• Stay busy with work or activities that require focus
• Remember hunger passes in 15-20 minute waves
• Don’t sit around thinking about food

I find that mid-afternoon on fasting days is hardest — around 3pm when I’d normally have a snack. A large mug of peppermint tea and 30 minutes of focused work gets me through. By 5pm, the hunger has usually passed.

Fatigue and Low Energy

Cleveland Clinic notes that side effects of 24-hour fasting can include fatigue, headaches, irritability, low energy, nausea, weakness, and difficulty concentrating. These effects are most pronounced initially but typically become less extreme as your body adjusts.

During the first week especially, expect to feel tired or sluggish. This is your body adapting to using fat for fuel instead of constant glucose. The transition period typically lasts a few days to two weeks.

Minimizing fatigue:

• Add electrolytes to water (pinch of sea salt helps prevent fatigue)
• Get adequate sleep — aim for 8+ hours on fasting nights
• Avoid scheduling intense workouts on fasting days initially
• Plan lighter work tasks for fasting days if possible
• Start with one 24-hour fast per week before adding a second

Headaches and Dizziness

Fasting headaches are common, often linked to dehydration or blood sugar changes. People prone to headaches and those fasting more than 16 hours have higher risk.

During fasting, your body burns glycogen (glucose bound to water). As glycogen depletes, kidneys eliminate excess fluid, potentially causing dehydration. This increased urine output also causes sodium and potassium loss, leading to electrolyte imbalances associated with irregular heartbeats, fainting, and muscle cramps.

Preventing headaches and dizziness:

• Drink at least 2-3 liters of water during your fast
• Add electrolytes or a pinch of salt to water
• Monitor caffeine intake — maintain your usual amount
• Stand up slowly from sitting or lying positions
• If dizziness persists, break your fast and consult a doctor

The Overeating Temptation

Harvard Health identifies this as a major concern: there’s human nature to want to reward yourself after hard work like extended fasting. The danger of indulging in unhealthy dietary habits on non-fasting days is real.

Photos accompanying articles on fasting often show people eating heaps of high-calorie, high-fat foods — hamburgers, fries, cake — implying you can devour junk if you fast. This completely undermines the benefits.

Research shows that appetite hormones and the hunger center in your brain go into overdrive when deprived of food. There’s a strong biological push to overeat following fasting periods. You must consciously resist this.

Avoiding the overeating trap:

• Plan your breaking-fast meal in advance
• Make it nutritious and satisfying but not excessive
• Eat slowly and mindfully
• Wait 20 minutes before deciding if you want more food
• Track your overall weekly calories occasionally to ensure you’re creating a deficit

Who Should Avoid 24-Hour Fasting

While 24-hour fasting is generally safe for healthy adults, Cleveland Clinic cautions that this method has insufficient research and an increased likelihood of negative symptoms compared to shorter fasting windows.

Avoid Eat-Stop-Eat if you:

• Are pregnant, breastfeeding, or trying to conceive
• Have a history of eating disorders or disordered eating patterns
• Are under 18 years old
• Have diabetes or take blood sugar medications
• Have a history of hypoglycemia or fainting
• Take medications that require food
• Are significantly underweight
• Have cardiovascular conditions
• Are elderly or frail

According to Medical News Today, people with diabetes, heart disease, or kidney problems should consult healthcare professionals before starting any fasting regimen. Long-term fasting can trigger unhealthy habits or binge eating in some people, especially those with past disordered eating.

The National Institutes of Health notes that people who regularly fast for longer than 16 hours may have higher risk of gallstones. Always consult your doctor before beginning 24-hour fasts.

Comparing Eat-Stop-Eat to Other Methods

Research comparing intermittent fasting to daily calorie restriction found both produce similar weight loss. However, the ease of adherence differs significantly between approaches.

Eat-Stop-Eat vs Daily Calorie Restriction:
Anecdotally, 24-hour plans restrict calories just twice weekly, which many find far less stressful than caloric restriction at every meal. You’re not constantly thinking about food portions or feeling deprived. Five days a week, you eat normally.

Eat-Stop-Eat vs 16:8 Fasting:
The 16:8 method requires daily discipline but shorter fasting windows. Some people find daily structure easier, while others prefer the freedom of eating normally most days with occasional 24-hour fasts. Both are effective — it depends on your lifestyle and preferences.

Eat-Stop-Eat vs 5:2 Diet:
The 5:2 diet allows 500-600 calories on fasting days, making those days less challenging. However, Eat-Stop-Eat’s complete fast may produce deeper metabolic effects and requires no calorie counting on fasting days. Again, personal preference matters.

According to Brad Pilon’s research, many people find intermittent fasting more sustainable than daily calorie deficits. Some studies show it’s more effective for weight loss due to muscle mass preservation and increased fat loss.

My Six Months with Eat-Stop-Eat

I started Eat-Stop-Eat last September with one 24-hour fast per week. Just Mondays. That first Monday was genuinely difficult — not physically painful, but mentally challenging. Every cell in my body screamed that it was lunchtime and I should eat.

By 4pm, I felt lightheaded and irritable. I snapped at my husband over something trivial. The headache arrived around 6pm. I went to bed early, counting down to Tuesday’s 7pm dinner.

The second Monday? Easier. Not easy, but manageable. I knew what to expect. The hunger waves still came, but I recognized them as temporary. By the fourth Monday, fasting felt almost routine.

After three months of weekly fasts, I added Thursdays. Two 24-hour fasts per week created a significant calorie deficit without daily restriction. I lost 6 kilos over six months. More importantly, I learned I don’t need to eat every few hours. That realization was liberating.

The lagom principle applies beautifully here. Not the extreme of multi-day fasts. Not the excess of constant eating. Just occasional, strategic breaks from food that respect both biology and real life.

Making 24-Hour Fasts Sustainable

The key to long-term success with Eat-Stop-Eat is gradual adaptation and realistic expectations.

Start slowly. If you’ve never fasted beyond 12-16 hours, jumping to 24 hours will be miserable. Build up gradually. Try 16:8 fasting for a few weeks. Then attempt an 18-hour fast. Then 20 hours. Work your way to 24.

Choose strategic days. Fast on busy workdays when you’re distracted, not on relaxed weekends when you’ll obsess over food. Avoid fasting on days with social commitments or important events.

Prepare your environment. Tell family and friends you’re fasting so they don’t offer you food. Remove tempting snacks from sight. Keep water and tea readily available.

Focus on nutrition during eating windows. The quality of food on non-fasting days matters enormously. Prioritize protein, vegetables, whole grains, and healthy fats. Don’t waste eating days on junk.

Listen to your body. If fatigue, dizziness, or headaches persist beyond three weeks, reduce fasting frequency or duration. Eat-Stop-Eat isn’t right for everyone.

Track your progress beyond the scale. Energy levels, mental clarity, how clothes fit, body measurements — these matter as much as weight. Some people feel amazing while fasting. Others feel terrible. Both are valid responses.

Learning to Take Breaks from Eating

Eat-Stop-Eat taught me something unexpected: I’d been eating out of habit more than hunger. Breakfast because it was 8am. Lunch because it was noon. Dinner at 6pm. Snacks because the clock said so.

Twenty-four hour fasts broke that conditioning. I learned to distinguish actual hunger from routine. I discovered I could be hungry and not eat immediately — the hunger would pass. That realization changed my relationship with food entirely.

As Brad Pilon says, it’s about breaking the cycle of thinking you can’t take occasional breaks from eating. Our bodies evolved to handle feast and famine. Modern life is all feast, no famine. Eat-Stop-Eat reintroduces strategic famine.

Is it extreme? My sister’s question lingers. I don’t think so. Eating every single day, just skipping two meal periods per week, hardly qualifies as starvation. It’s simply a different rhythm — one that happens to align with human evolutionary history.

Whether this approach works for you depends on your tolerance for extended hunger, your schedule flexibility, and your ability to eat normally (not excessively) on non-fasting days. Some people thrive on the structure and freedom it provides. Others find it unsustainable.

Start with one 24-hour fast. See how your body responds. See how your mind handles it. Then decide if this particular balance — occasional fasting, regular eating — serves your health and your life.

Research and writing like this don’t happen overnight. Grateful for your support. 😊

Lila.

Frequently Asked Questions

Sources

• PMC. “Intermittent fasting: the science of going without.” https://pmc.ncbi.nlm.nih.gov/articles/PMC3680567/
• PMC. “Intermittent fasting: five quick questions with fasting expert Brad Pilon.” https://pmc.ncbi.nlm.nih.gov/articles/PMC3680566/
• Medical News Today. (2024). “6 ways to do intermittent fasting: The best methods.” https://www.medicalnewstoday.com/articles/322293
• Johns Hopkins Medicine. (2024). “Intermittent Fasting: What is it, and how does it work?” https://www.hopkinsmedicine.org/health/wellness-and-prevention/intermittent-fasting-what-is-it-and-how-does-it-work
• Cleveland Clinic. “Intermittent Fasting: What It Is, Benefits and Schedules.” https://health.clevelandclinic.org/intermittent-fasting-4-different-types-explained
• Medical News Today. (2025). “What happens if you don’t eat for a day? Timeline and effects.” https://www.medicalnewstoday.com/articles/322065
• Harvard Health. (2023). “4 intermittent fasting side effects to watch out for.” https://www.health.harvard.edu/staying-healthy/4-intermittent-fasting-side-effects-to-watch-out-for
• BetterMe. (2024). “Benefits Of 24-Hour Fast: Putting Your Willpower To The Test.” https://betterme.world/articles/benefits-of-24-hour-fast/
• ZOE. (2025). “Intermittent Fasting: 6 Potential Side Effects and Risks.” https://zoe.com/learn/intermittent-fasting-side-effects

Editorial Review & Fact-Check

📋 Editorial Review (Claude AI – Opus 4.5)
✓ Factual Accuracy: Health claims verified against fasting research literature
✓ Citation Quality: Primary sources on 24-hour fasting metabolic effects and protocols
✓ Balanced Perspective: Benefits presented with strong emphasis on difficulty, gradual progression necessity, and contraindications
✓ Practical Guidance: Starting with shorter fasts, hydration strategies, breaking fast properly with small portions, electrolyte management
⚠ Note: Advanced protocol with significant hunger, irritability, low energy; medical clearance recommended; not for beginners, pregnancy, eating disorders

Confidence Level: MODERATE-HIGH – 24-hour fasting requires careful approach with medical supervision for many. Article appropriately emphasizes caution. Readers must consult healthcare providers before attempting.

A Note from Lila

The advice and information in this article come from my experience as a mother of three and my work in wellness. It’s intended to support your wellness journey with evidence-based insights. This is not medical advice. Please consult your healthcare provider for decisions about your health.

📖 Read My Full Story & Philosophy

Learn about my Swedish “lagom” approach to balanced family health