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Weight Loss Challenge, Lastādijas iela 6, Riga (2025)

16/09/2025

If you are practicing intermittent fasting and want to avoid traditional sugars, there are several sugar alternatives you can consider:

✔Stevia: A natural sweetener derived from the leaves of the stevia plant. It has zero calories and does not affect blood sugar levels.

✔Erythirol: A sugar alcohol that has minimal impact on blood sugar and calorie content. It’s often used as sugar substitute in recipes.

✔Monk fruit extract: Made from the monk fruit, this sweetener has no calories and does not raise blood sugar levels.

✔Artificial sweeteners: As mentioned earlier, artificial sweeteners like saccharin, aspartame, and sucralose are options, but some people prefer natural alternatives.

It is essential to read labels and choose sugar alternatives that work best for you and align with your fasting goals. Remember that even though these alternatives may not raise blood sugar, they should still be used in moderation as part of a balanced diet during your eating windows in intermittent fasting.

10/09/2025

Are you looking for a simple, sustainable way to boost your health and achieve your wellness goals? Look no further than the 16/8 fasting method!

What is 16/8 Intermittent Fasting? It is a popular eating pattern that involves fasting for 16 hours and allowing yourself an 8-hour eating window. For example, you might eat between 12 PM and 8 PM, then fast from 8 PM to 12 PM the next day.

Here are some incredible benefits:

✔Weight management:16/8 fasting can help you control your calorie intake, making it easier to lose or maintain weight.
✔Improved metabolism: It may boost your metabolism, aiding in fat burning.
✔Enhanced focus: Fasting can increase mental clarity and concentration.
✔Better blood sugar control: It can help stabilise blood sugar levles.
✔Cellular repair: During fasting, your body can initiate cellular repair processes.

Plus, it is essential to consult with a healthcare professional before starting any now eating plan. Give 16/8 a try and see how it can work wonders for your health and well-being.

01/09/2025

Let’s talk about the incredible benefits of fasted workouts and how they can supercharge your fitness journey.

💚Burn fat faster: Exercising on an empty stomach forces your body to tap into its fat stores for energy.

💚Enhanced insulin sensitivity: Fasted workouts can improve insulin sensitivity, helping your body better regulate blood sugar levels.

💚Mental clarity: Exercising in a fasted state can sharpen your mental focus, helping you power through your workouts and stay on track with your goals.

💚No digestive discomfort: Say goodbye to that heavy feeling during exercise. With an empty stomach, you can work out comfortably and feel lighter on your feet.

Remember , fasted workouts are not for everyone, so consult with your healthcare provider and listen to your body.

28/08/2025

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.

25/08/2025

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!

20/08/2025

Food is meant to be enjoyed, which is why we want to share this delicious recipe: Pasta with tuna and feta cheese!

✔You will need: tuna, whole grain pasta, red onion, olive oil, avocado, feta cheese, lime, black pepper.

🥣Preparation:

Boil in a pot 30g of whole grain pasta. Heat 1 tbsp. olive oil in a pan and fry the onions until they are golden brown. Cook for about 5 minutes and put it aside to cool. While the pasta is boiling, prepare the tuna sauce. Take the tuna in brine and pour the excess liquid out. In a bowl, combine 1/2 avocado, add tuna, pepper, and juice from 1/2 lime. When the pasta is ready, mix it with tuna sauce and let it stew for another five minutes with the lid on top. Serve pasta with crushed Feta cheese!

12/08/2025

Combining a ketogenic diet with intermittent fasting is a strategy some people use to enhance weight loss and metabolic health. The ketogenic diet focuses on consuming high-fat, moderate-protein, and low-carbohydrate foods to shift the body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. Intermittent fasting involves cycling between periods of eating and fasting, typically with fasting windows ranging from 16 to 24 hours.

Combining keto with intermittent fasting offers benefits like improved mental clarity, reduced inflammation, better metabolic health, and activation of autophagy for cellural repair and anti-aging effects.

04/08/2025

In the quest for a healthier lifestyle, many have turned to fasting as a powerful tool. But, how do you know, if fasting is the right fit for you? Let’s dive into some key indicators that can help you gauge the effectiveness of fasting on your well-being.

✔Energy levels and mental clarity: Fasting is not just about abstaining from food, it’s about optimising your body’s energy utilisation. Pay attention to how you feel during fasting periods. Are your energy levels steady? Do you experience improved mental clarity and focus? If you find yourself with sustained energy and enhanced cognitive function, fasting might be working well for you.

✔Weight management: One of the most apparent benefits of fasting is its impact on weight. If weight loss or maintenance is a goal for you, monitor your progress. Effective fasting can lead to a gradual and sustainable reduction in body weight. Remember, it’s not just about shedding pounds quickly but creating a healthy, maintainable lifestyle.

✔Blood sugar regulation: Fasting can contribute to better blood sugar control. Monitor your blood sugar levels and observe how they respond during fasting periods. Stable bolld sugar levels are crucial for overall health and can be an indication that fasting aligns with your body’s needs.

✔Adaptability and consistency: Sustainable habits are key to long-term success. If you can easily incorporate fasting into your routine and adapt to it without extreme difficulty, it suggests that fasting aligns with your lifestyle and may be effective for you in the long run.

Remember, every individual is unique, and what works for one person may not work the same way for another. Always consult with a healthcare professional before making significant changes to your diet or lifestyle. Pay attention to your body’s signals, track your progress, and make adjustments as needed to find the fasting approach that best suits you and your health goals.

30/07/2025

What foods are high in fibre but gluten-free?

Living a gluten-free life doesn’t mean missing out on essential nutrients like fiber!. Here is the scoop on delicious, gluten-free fiber sources.

✔Fruits: fiber-rich fruits like apples, pears, berries, and oranges, They are naturally gluten- free and perfect for snacking or adding to smoothies.

✔Veggies: veggies like broccoli, carrots, and sweet potatoes are not only gluten-free but also packed with fiber. Roast them, steam them, or enjoy them in salad.

✔Quinoa: quinoa is a superstar in the gluten-free world. It is a complete protein and an excellent source of fiber. Use it as a base for salads or a side dish.

✔Brown rice: swap out white rice for brown rice. It is a fantastic gluten-free source of fiber.

✔Legume: beans and lentils are gluten-free fiber sources that has to be included into your meals. Make soups, stews, or bean salads for a filling and nutritious meal.

Remember, a balanced diet is key. Combine these fiber-rich foods with a variety of other nutrient sources to keep your gluten-free journey exiting and nourishing.

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!

Weight Loss Challenge

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