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EasyDiet, Riga (2025)

24/07/2025

Emotional hunger vs. physical hunger.

Ever wondered why you reach for that extra snack when you’re not even hungry? Let’s see the difference between emotional hunger and physical hunger:

Emotional hunger comes suddenly, as it can strike out of the blue, triggered by feelings like stress, boredom, or sadness.

Physical hunger develops gradually and is a natural signal from your body that it needs energy. Physical hunger tends to be consistent and is not triggered by emotional ups and downs.

Remember, understanding the difference between these two types of hunger can empower you to make mindful eating choices and listen to your body’s true needs.

14/07/2025

Intermittent fasting (IF) can potentially improve sleep quality through several mechanisms. By aligning the eating window with the body’s natural circadian rhythm, IF can promote better sleep.

Here is how it may help:

💚Regulating circadian rhythm: IF helps maintain a consistent eating schedule, which can regulate the body’s internal clock, leading to better sleep weak cycles.

💚Improved hormone balance: IF can positively impact hormone levels, such as melatonin and cortisol, which play key roles in sleep regulation. A balanced hormonal profile can promote better sleep quality.

💚Enhanced digestion: eating within a specific time window allows the digestive system to rest and recover during fasting periods, potentially reducing the risk of disruptions during sleep.

However, it is essential to note that the effects of IF on sleep can vary from person to person.

09/07/2025

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.

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!

27/06/2025

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!

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

✖️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.

28/05/2025

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: engoy 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!

23/05/2025

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.

19/05/2025

We all want some delicious meals, that is why we like to shar out top rated recipes with you! Check out this amazing Garlic - sesame noodles!

You will need: whole gain pasta, olive oil, soy sauce, sesame seed oil, edamame beans, broccoli, sesame seeds, spring onions, honey, bell pepper, carrots, garlic.

Recipe: Boil the whole-grain spaghetti or other type of pasta according to the directions on packaging. Whisk together low - sodium soy sauce, minced garlic, honey and sesame oil in a small bowl. While the noodles cook, heat the olive oil in a skillet over medium - high heat. Add thinly sliced bell pepper, thinly sliced carrot and edamame beans. Cook, stirring frequently, until starting to become tender (for about 3 minutes). Add cut broccoli and cook for another 2 minutes until the broccoli turns bright green. Add the cooked noodles and sauce mixture, folding gently to combine. Continue to cook for about 3 more minutes, or until the sauce is thickened slightly and heated throughout. Serve hot, garnished with spring onions and sesame seeds if desired.

13/05/2025

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.

08/05/2025

Finding balance: Weight loss and Intermittent Fasting.

Let’s talk about a journey that can transform your life- weight loss through intermittent fasting!

💚Intermittent fasting isn’t just a diet; it is a lifestyle change. By restricting your eating window, you can learn to listen to your body’s hunger cues and make healthier food choices.

💚Patience is key. Weight loss is a marathon, not a sprint. Consistency with fasting, paired with exercise and balanced nutrition is a recipe for success.

💚Self love is essential: Embrace your journey, celebrate small wins, and never compare yourself to others.

Results! It is not about the numbers on the scale, but how your energy level improves and mental clarity!

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