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In Shape, Lastādijas iela 10, Riga (2025)

18/09/2025

When intermittent fasting is followed, the question of whether to take food supplements often occurs. Although intermittent fasting can have many health benefits in itself, understanding the role of dietary supplements in this lifestyle is crucial to optimise one's well-being.

Intermittent fasting involves alternating periods of eating and fasting, which can affect nutrient intake. Whether you need supplements depends on a variety of factors, including your individual dietary needs, the length of your fasting periods and the type of food you eat.

💚First, assess your overall diet. If your meals are well balanced and include a variety of nutritious foods, you may be able to meet your dietary needs without taking supplements.

💚Although individual needs vary, some nutritional supplements are usually considered for those who practise intermittent fasting. These may include: multivitamins, electrolytes and omega-3 fatty acids.

Although intermittent fasting can in itself provide health benefits, it is very important to consider dietary intake thoughtfully. Whether to take supplements depends on your individual circumstances, and a balanced, whole-foods-based approach is often the key to successful intermittent fasting.

01/09/2025

Following intermittent fasting does not mean saying goodbye to snacks altogether. In fact, incorporating mindful and healthy snacks can enhance your fasting experience. Let’s explore a variety of guilt-free snacks that will keep you energised and on track with your intermittent fasting goals.

💚Nuts and seeds: snacking on a handful of almonds, walnuts, or pumpkin seeds can provide a satisfying crunch while delivering essential nutrients and healthy fats.

💚Veggies: crunchy vegetables like carrot and cucumber paired with moderate amount of hummus make for a tasty, fiber-rich snack.

💚Protein smoothies: blend a protein smoothie using ingredients like low-fat milk, protein powder, and a handful of berries. This can be satisfying and nutrient-dense option, especially after a workout.

Remember, the key to guilt-free snacking during intermittent fasting is to choose nutrient-dense options and be mindful of portion sizes. These snacks can help you stay on track with your fasting goals while enjoying delicious and satisfying treats.

29/08/2025

Unlocking the full potential of fasting with the incredible benefits of herbal teas! Sip your way to wellness as these natural infusions not only keep you hydrated but also support your body during the fasting journey.

✔Herbal teas, like peppermint or chamomile, can aid digestion and calm your senses, making the fasting experience more enjoyable.

✔Rich in antioxidants, these teas help combat oxidative stress, promoting overall health. So, whether you’re on a spiritual fast or practicing intermittent fasting, consider adding a cup of herbal goodness to your routine.

Remember, you can drink tea even during your fasting window!

27/08/2025

Maintaining a healthy body and mind is a holistic endeavor that involves various lifestyle choices, with one of the most crucial being a well-balanced diet. The food we consume plays a pivotal role in shaping not only our physical health but also our mental well-being. In this post, we will explore how a right diet regime can positively influence both body and mind.

Body:

✔Nutrient-rich foods: A balanced diet includes a variety of nutrient-rich foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats. These provide essential vitamins and minerals necessary for the proper functioning of the body.

✔Energy levels: A diet rich in complex carbohyrdates provides a steady release of energy throughout the day, preventing energy crashes and maintaining optimal productivity. Incorporating whole grains, fruits, and vegetables ensure a sustained energy supply.

✔Weight management: Adopting a balanced diet contributes to maintaining a healthy weight. Excess weight can lead to various health issues, including cardiovascular diseases, diebetes, and joint problems. A well-managed weight promotes overall physical well-being.

Mind:

✔Brain health: Certain nutrients, such as omega-3 fatty acids found in fish, flaxseeds, and walnuts, are known to support brain health. These nutrients aid in cognitive function, memory, and concentration, positively impacting mental clarity.

✔Mood regulation: The connection between diet and mood is undeniable. Consuming foods rich in serotonin precursors, like trytophan found in turkey and bananas, can contribute to the production of serotonin- a neurotransmitter associated with mood regulation.

✔Reducing inflammation: Chronic inflammation is linked to various mental health disorders. Antioxidant-rich foods, such as berries and leafy greens, can help reduce inflammation, potentially alleviating symptoms of anxiety and depression.

A well-thought-out diet regime is a cornerstone for maintaining a healthy body and mind. By nourishing our bodies with the right nutrients, we not only promote physical health but also positively impact our mental well-being.

14/08/2025

Food is essential and we all know that, but food also can be harmful if it is not cooked or consumed in big amounts. When want to have a healthy and long life it is important to make sure, that your diet is made from foods that will benefit you.

So check out these healthy food swaps that you can manage to cook in a very delicious ways:

💚Greek yoghurt for sour cream or mayo: use Greek yoghurt as a creamy and protein-rich alternative in dips, dressings, and toppings.

💚Whole grains for refined grains: opt for whole wheat bread, brown rice, and whole grain pasta for added fiber and nutrients.

💚Cauliflower rice for while rice: replace white rice whit cauliflower rice to lower the carb content and increase vegetable intake.

💚Zucchini noodles for pasta: spiralled zucchini makes a great low-carb substitute for traditional pasta.

💚Fresh fruit for fruit juice:opt for whole fruits instead of fruit juices to get more fiber and fewer added sugars.

These are just some of the substitutes that you can make, the list goes on and one. If you want to know more, let us know in the comments.

11/08/2025

Looking to supercharge your fasting diet plan? Look no further than homemade meals.

Preparing your meals at home brings a world of benefits. Here is why:

💚Nutritional control: You are in charge of every ingredient, ensuring your body gets the right nutrients for a successful fast.

💚Portion management: say goodbye to oversized servings! By cooking at home, you can control portion sizes and maintain your fasting goals.

💚Flavourful creativity: Spice up your fasting journey with delicious homemade recipes. Explore new flavours, experiment with spices, and make your taste buds dance.

💚Cost-effective: Save money while fasting by avoiding expensive takeout and restaurant meals. Home- cooked options are not only healthier but wallet-friendly too!

💚Personalised adaptations: Tailor your meals to your fasting schedule and preferences. From intermittent fasting to time-restricted eating, home cooking allows customisation.

Remember, fasting is an incredible journey towards wellness. And with homemade meals, you are nourishing your body, fuelling your success, and embracing a healthier lifestyle. Let’s get cooking.

06/08/2025

Sleep, water, and consistency play crucial roles in supporting the success and overall well-being of individuals who follow intermittent fasting. Let’s explore the importance of each:

💚Sleep: Getting adequate amount of quality sleep is essential for various aspects of health, and it becomes even more important when practicing intermittent fasting.

During sleep, your body undergoes critical restorative processes, including tissue repair, hormone regulation, and memory consolidation. When you are well-rested, you are more likely to make healthier food choices and maintain better control over your appetite and craving.

💚Water: Staying hydrated is essential for overall health and well-being, but it is especially important during intermittent fasting. Water helps with digestion, aids in the absorption of nutrients, and supports the body’s detoxification processes.

💚Consistency: Consistency is vital in any lifestyle change or dietary approach, and intermittent fasting is no exception. Establishing a consistent fasting routine helps regulate your body’s internal clock and hormones making it easier for your body to adapt to the fasting periods.

These three things can help you to keep your intermittent fasting experience in balance.

29/07/2025

If you are into intermittent fasting, you already know it is a game-changer for your health. But do you know why protein plays a pivotal role in this journey?

✔Metabolic magic: Protein boosts your metabolism, helping you burn fat more, efficiently during your fasting window. It is like your secret weapon against those extra pounds.

✔Muscle saver: Maintaining lean muscle is crucial, and protein is your best friend here. It preserves muscle mass while you fast, so you can look and feel strong.

✔Mental clarity: Protein-rich foods are brain food too! They help keeo your cognitive functions sharp during fasting hours.

✔Satiety superstar: Feeling full and satisfied? Thank protein for that. It curbs those hunger pangs and keeps you energised.

So make sure to include protein sources like lean meats, fish, eggs, -based options in your eating window. Your intermittent fasting journey just got a whole lot more delicious!

23/07/2025

Intermittent fasting and the ketogenic diet are a power-packed combo for your wellness journey.

💚Intermittent Fasting: Break free from constant eating and give your body the rest it deserves. Fasting periods allow your body to tap into fat stores for energy, helping you shed those extra pounds.

🩵Keto: Embrace the low-carb, high-fat ketogenic lifestyle to keep your body in a state of ketosis. Fuel your body with healthy fats and watch your energy levels soar.

Combine these two strategies, and you will unlock incredible benefits:

✔Improved insulin sensitivity;
✔Enhanced mental clarity;
✔Increased energy;
✔Better blood sugar control;
✔Rapid fat loss.

14/07/2025

Starting intermittent fasting can be a transformative experience for your health and well-being. Here’s a quick guide to help you kickstart your journey with confidence:

💚Choose your method: There are various IF methods, like the 16/8 or 18/6, where you fast for a set number of hours. Pick one that fits your lifestyle and goals.

💚Stay hydrated: During fasting hours, focus on water, herbal tea, or black coffee to stay hydrated and curb hunger.

💚Start slow: If you’re new to fasting, ease into it. Begin with a shorter fasting window and gradually extend it as your body adapts.

💚Balanced meals: When you break your fast, prioritise balanced, nutrient-dense meals. Think lean proteins, healthy fats, and plenty of veggies.

💚Listen to your body: Pay attention to hunger cues. If you’r genuinely hungry, don’t hesitate to break your fast early.

Remember, intermittent fasting is a lifestyle, not a quick fix. It’s about promoting health, not deprivation.

10/07/2025

We have received a question about whether it is safe for mothers to intermittently fast? Let's find out.

Intermittent fasting is not recommended during pregnancy or breastfeeding without appropriate medical advice. During pregnancy, constant nutrition is necessary for the health of both the mother and the growing baby. It is important for pregnant women to consult a health care provider who can give individual advice based on specific health and nutritional needs during pregnancy. However, there may be certain medical conditions or special situations where intermittent fasting may be advisable, but this should only be done under the close supervision and guidance of a healthcare provider who is familiar with the individual's medical history and needs.

This is an informative article, if you have any questions, please contact our support team or your healthcare provider.

01/07/2025

Dealing with cravings doesn’t mean you have to give up the things you love!

Instead of cutting your favorite foods out completely, you can adjust them to better align with your health goals. ✨

Try swapping sugar for a more diet friendly sweetener like stevia or monk fruit. If you're in the mood for comfort food, you can use almond flour instead of regular flour, or try zucchini noodles instead of pasta for a low-carb option. 🥒

The key is choosing better ingredients that satisfy your cravings without derailing your progress. It's all about making smarter choices and finding healthier versions of what you love. 💛

Balance is everything!

In Shape

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