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04/07/2025

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!

24/06/2025

✖️MYTH:

You have to fast for 16 hours to see results.
Many people believe that 16:8 is the only way to do intermittent fasting effectively. But that’s simply not true.

✔️THE FACTS:

There’s no universal rule for how long a fast should be. Protocols like 12:12, 14:10, and 16:8 can all be effective depending on your goals, experience level, and lifestyle.

Even a 12-hour overnight fast (like 7pm–7am) can support fat metabolism, reduce late-night snacking, and improve insulin sensitivity — especially for beginners.
The key is consistency and choosing a fasting window that works for you.

BOTTOM LINE:

You don’t need to hit 16 hours to benefit. Start where you are, and build from there if needed.

18/06/2025

Living a healthy life isn’t just about eating right, but staying active too. If the gym isn’t your thing, try these activities instead:

💚 Swimming: Great for joint pain, arthritis, and rehabilitation. Tones muscles and builds strength with low impact.

💚 Dancing: Improves heart health, strength, and endurance while boosting muscle tone.

💚 Yoga: Strengthens your body and calms your mind. Improves flexibility, balance, and circulation.

Try these if you're not into the gym or typical workouts!

09/06/2025

If you're doing intermittent fasting, avoid these common mistakes:

✔ Eating unhealthy foods: While you can eat anything during the eating window, stick to a healthy plan for better results.

✔ Not drinking enough water: Hydration is key, so drink enough water throughout the day, even during the fasting period.

✔ Not eating enough: Make sure to eat enough during your eating window to stay fueled.

Avoid these and make fasting more enjoyable and effective!

26/05/2025

The best intermittent fasting for women!

When it comes to dieting, there is no one-size-fits-all approach. This also applies to intermittent fasting.Generally speaking, women should take an easier approach to fasting than men. This may include shorter fasting periods, fewer fasting days or/and a low calorie intake on fasting days. Intermittent fasting in not about starving yourself, it’s a flexible eating pattern where you cycle between periods of eating and fasting.

Try fasting windows such as:

📍12:12 fasting(12 hours fasting, 12 hours eating)
📍16:8 fasting (16 hours fasting, 8 hours eating)

Time restricted eating may be a safer option than following alternate day fasting.

Whichever you choose, it is important to eat well even when you are not fasting. If you eat a lot of unhealthy, calorie-dense foods during periods of fasting, you may not experience the same weight loss and health benefits.

Ultimately, the best approach is one that you can tolerate and maintain in the long term and that does not have negative health consequences.

22/05/2025

Dry fasting vs clean fasting.

Let’s see what is the difference between these two.

Dry fasting, or absolute fasting, restricts both food and liquid. It doesn’t allow any fluids, including water, broth, and tea. This is different from most fasts, which encourage water intake. Meanwhile clean fasting allows you to have beverages such as black coffee, tea and water, during fasting window.

As you can see these are two different approaches of fasting. Clean fasting is a more commonly practiced and safer form of fasting for most people and it reduces the risk of negative side effects such as dehydration. Dry fasting is an extreme approach and should only be considered with careful research and planning. For dry fasting we do recommend to consult with a health care professional directly.

Remember, always prioritise your health and well-being when deciding on a fasting method.

13/05/2025

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.

10/05/2025

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 keep 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!

10/01/2025

Tips for Successful Intermittent Fasting:
Want to make your fasting experience smoother and more effective? Here’s how:

1️⃣ Start Slow: If you're new to IF, begin with a shorter fasting window and gradually increase it.

2️⃣ Plan Your Meals: Make sure your meals are balanced with protein, healthy fats, and fiber to keep you full longer.

3️⃣ Stay Hydrated: Drink plenty of water or herbal teas throughout the day to stay energized and reduce hunger.

4️⃣ Listen to Your Body: If you're feeling too hungry or unwell, it’s okay to adjust your fasting routine.

By following these simple tips, you can maximize your results and make fasting a sustainable habit.

09/01/2025

Are There Any Drawbacks to Intermittent Fasting?
While Intermittent Fasting has many benefits, it’s important to understand the potential limitations:

1️⃣ Hunger & Irritability: Some people feel extra hungry or moody in the beginning. This usually improves as your body adapts.

2️⃣ Not for Everyone: IF may not be suitable for certain individuals (pregnant women, those with eating disorders, etc.).

3️⃣ Requires Consistency: Fasting requires discipline—sometimes, life events or schedules can make sticking to your window challenging.

4️⃣ Nutrient Deficiency Risk: If you’re not careful, you might miss out on essential nutrients if your meals are not balanced.

Be mindful of these factors and adjust your approach as needed. Intermittent Fasting can work wonders when done properly!

08/01/2025

Who Should Try Intermittent Fasting? Intermittent Fasting is safe and effective for many, but it’s important to know if it’s right for you.

✔Ideal for:

People who want to lose weight without strict dieting;
Those looking to boost energy and mental clarity;
Individuals who prefer simple, flexible eating schedules.

💔Not recommended for:

Pregnant or breastfeeding women;
People with certain medical conditions (always consult with a doctor first);
Those with a history of eating disorders.

Consult a healthcare professional if you have any doubts about whether IF is suitable for you.

07/01/2025

Why Should You Give Intermittent Fasting a Try?
Aside from weight loss, Intermittent Fasting has many health benefits:

✔Supports heart health by improving blood pressure and cholesterol levels.
✔Reduces inflammation and oxidative stress, promoting overall wellness.
✔Improves insulin sensitivity, reducing the risk of Type 2 diabetes.
✔Encourages fat burning, while maintaining muscle mass.

With all these health benefits, fasting is more than just a way to lose weight—it’s a holistic approach to improving your overall well-being. 🌱

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