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01/01/2026

🧡 These simple bites feel festive without being heavy — perfect for ringing in the New Year feeling lighter and energized.

💡 For more easy recipes and fasting guidance, tap the link in our bio!

23/12/2025

Hidden carbs sneak into foods you’d never expect — and they can quickly add up, stalling your progress 👇

🔸 Ketchup & BBQ sauce (loaded with sugar unless you buy sugar-free versions)

🔸 Flavored yogurts (even “low-fat” ones often pack 15–20g carbs)

🔸 Nuts & nut butters (cashews, pistachios, and peanut butter with added sugar)

🔸 “Sugar-free” candies or syrups (often use maltitol, which still spikes blood sugar)

🔸 Salad dressings (many creamy and “light” versions have hidden carbs + sugar)

🔗 The journey to your best self starts with one click - link in bio.

18/12/2025

Does drinking coffee break a fast? ☕

The short answer? No, it won’t—unless you add sugar or cream!

Black coffee, with no added sugars or milk, is calorie-free and won’t disrupt your fast. In fact, it can actually support your fasting goals by boosting your metabolism and curbing hunger. Plus, it’s packed with antioxidants! 🤎

What is your go-to drink during a fast? Share it below! 👇

11/12/2025

Want to live longer and feel sharper? It starts with what (and when) you eat.

Science says: Intermittent fasting isn’t just a trend — it triggers cellular repair, reduces inflammation, and boosts autophagy (your body’s internal “clean-up crew”).

📍Studies show Intermittent Fasting may improve insulin sensitivity, lower risk of chronic disease, and even extend lifespan in animals.

Pair fasting with nutrient-dense foods (think: leafy greens, healthy fats, lean proteins) and you’re not just dieting — you’re investing in future you.

🔁 Eat smart. Fast smart. Live better.

04/12/2025

✖️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.

27/11/2025

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!

20/11/2025

How to Break Your Fast Effectively? 🥗

Start your eating window with a light, easy-to-digest meal and hydrate with plenty of water or herbal tea to reset your body. 💚

Avoid processed or sugary foods, and focus on healthy fats, protein, and fiber for steady energy.

Eat slowly, listen to your hunger cues, and give your meal time to digest.

Breaking your fast with care gives you lasting energy and vitality! 🌱

28/10/2025

Quick tip of the week. Cook with garlic!

Garlic is a tasty and healthy addition to your meals.

It is a potent antioxidant with antibacterial and antiviral properties that can lower cholesterol and boost the immune system.

Garlic offers a range of benefits that make it a kitchen essential:

👉Flavor enhancer: garlic brings rich, aromatic depth to your dishes, enhancing the overall taste and making your meals more enjoyable.

👉Health boost: garlic is known for its potential health benefits, including boosting the immune system, reducing blood pressure, and improving heart health.

👉Digestive aid:garlic can aid digestion by promoting the growth of beneficial gut bacteria and assisting in the breakdown of certain foods.

Remember, moderation is key- a little garlic can go a long way in terms of flavor and health benefits. Enjoy experimenting with the versatile ingredient in your cooking adventures! Garlic consumption also positively impacts blood pressure and help prevent certain types of disease such as seasonal flu.

23/10/2025

Mastering the Intermittent Fasting timeline.

Are you curious about intermittent fasting but unsure where to start? Let’s break it down with this easy-to-follow timeline!

7:00 AM- rise and shine: start your day with a glass of water to stay hydrated.

9:00 AM- morning fuel: enjoy a cup of black coffee or herbal tea to curb your appetite.

12:00 PM- break your fast: it is lunchtime. opt for a balanced meal rich in proteins, veggies and healthy fats.

2:00 PM -Snack time: use this time to eat some healthy snack to keep your energy level up.

5:00 PM- get active: Take a walk or bicycle instead of a bus or car. Stay active even if you really don’t want to.

7:00 PM- dinner delight: your last meal of the day should be light and packed with nutrients.

8:00 PM- Start fasting: close your eating window and allow your body to enter the fasting state.

10:00 PM bedtime ritual: wind down and get a goos night’s sleep to support your fasting journey.

Remember, the key to intermittent fasting is finding a schedule that works for you.

13/10/2025

Boost your protein intake with veggies!

Who says you need to rely solely on meat for your protein fix? Nature has some fantastic options to offer.

Swipe through to discover top protein vegetables, legume and leafy greens picks:

💚Edamame: these little green powerhouses are a good source of protein, perfect for snacking or adding to stir-fries.

💚Spinach: Spinach is not just for muscle-bound sailors; it is a leafy green protein source.

💚Broccoli: loaded with protein and vitamins, it is the ultimate green superfood.

💚Peas: sweet, green, and protein-packed- a great addition to pastas, salads, or as side dish.

💚Brussels sprouts: don’t underestimate these mini cabbages; they have got some protein punch.

💚Asparagus: this elegant veggie offers more than just a fancy appearance; it is got protein.

💚Cauliflower: versatile and low in calories, cauliflower is a surprisingly good protein source.

Add these gems to your meals for a protein boost that is not only delicious but also nutritious.

08/10/2025

No need to hide under layers of clothes- it is time to wear your confidence!

Intermittent fasting lifestyle isn’t just about the physical transformation; it is about revealing the powerful, confident you.

Say goodbye to hiding behind clothes and hello to flaunting your inner strength! With CertifiedFasting, you will not only embrace the journey but also the incredible benefits that come with it- heightened focus, increased energy, and unparalleled self-belief.

Also, winter can be a good time for some people to lose weight because of these reasons:

💚Reduced appetite, colder temperatures can lead to a natural decrease in appetite.

💚Less sweating, more comfortable workouts.

💚Holiday planning, knowing that the holiday season is approaching can motivate to establish healthy habits.

30/09/2025

Nutrients-dense meals during intermittent fasting are a go-to! Opt for salmon with quinoa and roasted veggies, or a colourful salad with leafy greens, cherry tomatoes, avocados, and grilled chicken.

These meals pack vitamins, minerals, and essential nutrients to keep you energised throughout your fasting window.

What’s your favourite nutrient-dense combo?

Address

Lastādijas Iela 6
Riga
LV1050

Website

https://go.certifiedfasting.com/vC3Ttx

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