Stan Efferding’s journey from a renowned bodybuilder and powerlifter to a dedicated nutrition coach reflects his unwavering commitment to promoting a healthier lifestyle. With accolades such as earning the title of Mr. Olympia World’s Strongest Bodybuilder in 2010, Efferding possesses a deep understanding of diets and the essential nutritional elements necessary to achieve desired physiques. His expertise even led to the creation of The Vertical Diet, a specialized program tailored for individuals with high-caloric dietary needs.
The Rise of Intermittent Fasting
Intermittent fasting has surged in popularity as a weight loss strategy in recent times. This dietary approach revolves around scheduled periods of fasting, interspersed with regular eating windows. Several intermittent fasting methods exist, catering to different preferences and goals. For beginners, the 12/12 approach is a balanced option, involving 12 hours of fasting followed by 12 hours of eating. The 16/8 method extends the fasting period to 16 hours, leaving an 8-hour window for meals. For those seeking a more intensive approach, the 19/5 model demands nutrient-rich meals within a condensed 5-hour eating window. Regardless of the chosen method, the primary objective remains constant: creating a calorie deficit to facilitate weight loss.
The Basics of Intermittent Fasting
Intermittent fasting is a dietary strategy characterized by cycling between periods of fasting and eating. This approach doesn’t prescribe specific foods but focuses on when to consume them. Beginners often opt for the 12/12 method, which entails fasting for 12 hours and allowing a 12-hour window for eating. The 16/8 method extends the fasting period to 16 hours, followed by an 8-hour eating window. A more advanced variant, the 19/5 model, involves consuming nutrient-dense meals within a 5-hour eating window. The ultimate aim of intermittent fasting is to establish a calorie deficit, promoting weight loss.
Stan Efferding’s Nutrition Insights
Stan Efferding, a renowned powerlifter, bodybuilder, and nutrition expert, shared his thoughts on intermittent fasting in a recent conversation with Chris Williamson. Efferding’s extensive experience in the fitness industry has given him unique insights into the intersection of diet and exercise. His contributions include developing The Vertical Diet, tailored for individuals with high-caloric dietary requirements.
The Core Principle of Intermittent Fasting
Intermittent fasting, a popular weight loss approach, centers around alternating periods of fasting and regular eating. The strategy doesn’t specify the types of foods to consume but rather focuses on when to eat. Various intermittent fasting methods cater to different preferences and goals. Beginners may opt for the 12/12 method, fasting for 12 hours and eating for 12 hours. The 16/8 approach extends the fasting period to 16 hours, allowing an 8-hour eating window. A more advanced option, the 19/5 model, compresses nutrient-rich meals into a 5-hour eating window. Regardless of the chosen method, the fundamental objective remains the same: achieving a calorie deficit conducive to weight loss.
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Stan Efferding Discusses Intermittent Fasting in the Landscape of Weight Loss Solutions
Having transitioned from a successful powerlifter to a committed nutrition coach, Stan Efferding recently explored the buzz around intermittent fasting, comparing its weight loss potential to other dietary methods.
“There’s been a lot of things claimed about intermittent fasting having some special autophagy benefit or some special reduction in mTOR signaling or some satiety benefit which isn’t consistent across the population. You see it’s very individualistic. We don’t see any extra benefits above the calorie restriction itself and we see in the research itself that continuous calorie restriction and intermittent fasting perform very much the same in terms of weight loss and health benefits long term” Stan Efferding shares.
Despite the plethora of studies on intermittent fasting, Efferding admits that the abundance of research doesn’t necessarily translate to conclusive evidence.
“That’s the problem with research there is peer-reviewed published research to support just about any position on any nutrient or diet. There is a different quality of information. Some people will go off the rails and cherry pick, is the word we use, a particular study that acted to their benefit.”
Stan Efferding posits that diet outcomes are individualistic, emphasizing that even under similar conditions, results can vary significantly from person to person.
“Over and over again when you look at the body of evidenc, randomized control trials, in humans in particular, and the systematic reviews of those you don’t see any difference. You see that the trends are very individualist and even within a particular study when you show some sort of measurable result you get a lot of interindividual variation. You got people who didn’t have any result or people that lost a lot of weight you got people that gained a lot of weight. What the average is might not appeal or apply to you as an individual. “
Above all else, Stan Efferding emphasizes that he wants the individual who is dieting to have as “many options as possible.”“I like that the individual now knows they have options. There isn’t a best diet and they aren’t required to go keto if they want to get results. It’s unnecessary even if they have type 2 diabetes the weight loss itself is the driver of insulin sensitivity, not the fact that they eliminated carbs we’ve had studies done where people with type 2 diabetes did a high-carb and low-carb diet and had equivalent outcomes. I want people to have as many options as possible.”
Stan Efferding, as a skilled nutrition coach, crafts personalized plans catered to an individual’s unique needs. By inquiring about their objectives and tastes, he guides them towards healthier eating habits and weight loss.
“I come in with very specific recommendations and now I’ve gotta get feedback and make those adjustments. So I give them a very specific diet plan. I tell them exactly what to eat, how many ounces of this based on the feedback they give me from my questionnaire and now we have to tune in and listen. How do you feel? Do you feel satiated?”
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While Efferding acknowledges that no singular diet fits everyone, he emphasizes that certain consistent strategies have demonstrated success across diverse populations. These methods encompass increasing physical activity, consuming breakfast regularly, and routinely monitoring one’s weight.
“There is a weight control registry that has tracked successful dieters, over 10,000 dieters, going back a couple of decades who have lost over 66 pounds and maintained the weight loss for over 5 years and there were some key things, some common things.
We saw that 98% of these people went on a diet, they had a plan. It doesn’t matter what diet, these people went on many different diets. It’s their personal preference. 98% went on a diet and had a plan so that is important. 95% of them increased their activity level, walking being the number one activity level. And we can get into how important and effective that is. 78% of them ate breakfast every morning, not to say that you have to eat breakfast but that’s not to say that intermittent fasting, skipping breakfast is required to lose weight when the vast majority of people in the largest, longest, most successful study demonstrates that 78% ate breakfast.
75% of people weigh themselves regularly, again that which gets measured gets improved. I’ve come across clients that say they have an uncomfortable relationship with the scale and that’s generally because they let the daily fluctuations influence their mood when you should be adding up the week. Weigh in every day add up the seven days and divide it by seven to get a weekly average and then compare that weekly average to the other weekly averages throughout the month. That’s a better way to manage the scale.”
Efferding, when discussing diets and intermittent fasting, believes that long-term success hinges on individuals adhering to a regimen that is sustainable for them over extended durations.
I said that I coined a term some years ago compliance is the science. The best diet is the one you’ll follow so I try to create a diet program that people comply with. Something that is simple sensible and sustainable. Something that becomes part of the lifestyle.
One of the things that research shows us is that meal prep, prepping meals whether I prep or you prep, we see this in the bodybuilding, figure, physique, bikini industry going back decades as long as that industry has been in existence. Meal prepping is one of the number one behaviors that leads to long-term success. If you prep your meals whether twice a week or every morning for the day and you know exactly and it’s measured exactly what you are supposed to eat, even Weight Watchers very successful as long as you adhere to it and consistently eat the meals that they recommend. Any meal prep provides a greater opportunity for success because then you’re not randomly opening the refrigerator when you are hungry and grabbing what you’re hungry for.
Increasing protein intake, increasing fiber intake eating more whole foods and fewer ultra-processed foods drinking more fluids with meals which is where diet soda and iced tea can come in very handy as well as water helps fill the stomach and sends the signal that you are full and that satiety feeling is very desirable in a meal whether it’s acquired through a massive amount of calories or a large volume of food that may not yield as many calories including fluids. Mindful eating, you know not sitting there in front of a TV or an iPhone and shoveling in food until all of a sudden the plate is gone. Eating more protein and eating protein first in the meal tends to help with satiety. That’s kinda our toolbox
As soon as you get hungry you are going to start losing that battle. Willpower is not a good strategy to overcome hunger you’ll lose that battle every time.
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Efferding’s Perspective on Dieting and the Success of Intermittent Fasting
While Efferding might not be entirely sold on intermittent fasting surpassing other diet modalities, notable figures like Terry Crews sing its praises. Crews, known for his physique and vigor, attributes a decade of following a 16/8 fasting window as his personal “fountain of youth.”
Dietary choices abound, from intermittent fasting to keto, paleo, ‘The Vertical Diet’, and myriad others. Efferding’s conviction is clear: any dietary strategy, when adhered to with consistency and commitment, can yield success. The key is unwavering dedication and adopting a plan suited to one’s individual needs and lifestyle.
For a more detailed dive into this discussion, watch the complete video here:
Overview
Stan Efferding, a renowned nutrition coach and former bodybuilder/powerlifter, shares his insights on intermittent fasting compared to other diet options. Despite its popularity, Efferding emphasizes the individuality of dieting outcomes and the importance of finding a sustainable plan. He discusses the role of meal preparation, increasing protein and fiber intake, mindful eating, and other strategies for successful and lasting weight management. While he acknowledges the effectiveness of intermittent fasting for some, Efferding highlights that any diet can work when consistently followed, provided it aligns with an individual’s needs and commitments.
Featured Image @stanefferding (Instagram)
