Skip to main content

Intermittent Fasting

Intermittent Fasting 

Intermittent fasting is not about what you eat—it’s about when you eat.
It’s an eating pattern that cycles between periods of eating and fasting.

Unlike traditional diets that restrict calories or food types, intermittent fasting focuses on time-restricted eating windows.


Common Intermittent Fasting Methods

Here are some popular ways people practice IF:
16/8 Method
  • Fast for 16 hours.
  • Eat within an 8-hour window (e.g., noon–8 PM)
5:2 Diet
  • Eat normally 5 days per week.
  • For 2 non-consecutive days, limit intake to ~500–600 calories.
Eat-Stop-Eat
  • One or two 24-hour fasts per week.
Alternate-Day Fasting
  • Fast every other day (or consume very few calories).
12/12 Method (beginner-friendly)
  • Fast 12 hours, eat during 12 hours.
Potential Benefits

Research and anecdotal reports suggest intermittent fasting may:

✅ Help with weight loss by reducing calorie intake and improving metabolism.

✅ Improve insulin sensitivity, supporting blood sugar regulation.

✅ Support cellular repair processes (autophagy).

✅ Reduce inflammation.

✅ Potentially benefit brain health and longevity

Who Should Be Careful

Intermittent fasting is not for everyone. Avoid or get medical guidance if you:

  • Are pregnant or breastfeeding
  • Have a history of eating disorders
  • Have diabetes or issues with blood sugar regulation
  • Take medications requiring food intake
  • Are underweight or have nutritional deficiencies

🌱 Tips for Success

✔️ Start gradually (try 12/12 or 14/10 before 16/8).

✔️ Stay hydrated (water, black coffee, herbal tea are fine during fasting).

✔️ Focus on nutritious meals during eating windows—avoid binging.

✔️ Listen to your body. If you feel weak or unwell, stop and reassess.

Beginner-Friendly Schedules

If you’re new to fasting or have a busy routine:

12/12 Method

  • How it works: Fast for 12 hours overnight.

  • Example: Finish dinner at 7 PM, breakfast at 7 AM.

  • Good for:

    • Beginners

    • Maintaining weight

    • Improving digestion

14/10 Method

  • How it works: 14-hour fast, 10-hour eating window.

  • Example: Eat from 9 AM–7 PM.

  • Good for:

    • Mild weight loss

    • Easing into longer fasts

Intermediate Schedules

If you’re comfortable skipping breakfast or delaying meals:
16/8 Method (Most Popular)
  • How it works: 16-hour fast, 8-hour eating window.
  • Example: Eat from 12 PM–8 PM.
Good for:
  • Weight loss
  • Improved insulin sensitivity
  • Simpler meal planning
If You Prefer Weekly Flexibility
5:2 Method
  • Eat normally 5 days per week.
  • On 2 non-consecutive days, limit calories to ~500–600.
Good for:
  • People who don’t like daily fasting
  • A less strict approach

How to Decide

Here’s a simple decision guide:

✅ New to fasting or prefer gradual change?
👉 Start with 12/12 or 14/10.

✅ Busy mornings or comfortable skipping breakfast?
👉 Try 16/8.

✅ Comfortable with fasting and want faster results?
👉 Explore 18/6 or 5:2.

✅ Have health concerns or special needs?
👉 Start slowly and consult a doctor.

Most viewwd

Vegan Diet

🌱 What Is a Vegan Diet? A vegan diet includes only plant-based foods and avoids all animal products: ❌ No meat, chicken, fish ❌ No milk, eggs, curd, paneer, ghee, honey ✔️ Yes to vegetables, fruits, grains, nuts, seeds, legumes 🍽️ What to Eat in a Vegan Diet 1. Proteins Lentils (dal) Chickpeas (chana) Beans (rajma, black beans) Tofu, tempeh Green peas Soy milk, soy chunks 2. Carbohydrates Rice, brown rice Rotis (wheat/millet) Oats Quinoa Sweet potatoes 3. Healthy Fats Nuts (almonds, walnuts, cashews) Seeds (chia, flax, pumpkin, sunflower) Peanut butter, almond butter Olive oil, coconut oil 4. Vitamins & Minerals Green leafy vegetables (spinach, methi) Fruits (banana, apple, berries) Veggies (carrot, beetroot, broccoli) Fortified plant milk (B12, calcium) 💪 Benefits Better digestion Supports weight loss Improves skin clarity Lower cholesterol High in antioxidants ⚠️ Nutrients to Focus On      To stay balanced and healthy: Vitamin B12 (take a supplement or drink...
full page

Healthy fats for Health

Here’s a list of healthy fats that are essential for good health and balanced nutrition: Monounsaturated Fats (Heart-Healthy) Avocados Olive oil (extra virgin) Nuts (almonds, cashews, hazelnuts, pecans, macadamia nuts) Nut butters (almond, peanut, cashew) Sesame oil Benefits: Reduce bad cholesterol (LDL), improve heart health, and support weight management. Polyunsaturated Fats (Omega-3 & Omega-6) Fatty fish (salmon, sardines, mackerel, tuna, trout) Chia seeds Flaxseeds & flaxseed oil Walnuts Sunflower seeds & sunflower oil Soybeans & soybean oil Benefits: Support brain health, reduce inflammation, improve skin health, and protect the heart. Healthy Saturated Fats (In Moderation) Coconut oil (virgin/unrefined) Dark chocolate (70% or higher cocoa) Grass-fed dairy (yogurt, cheese, milk, ghee) Eggs Benefits: Provide energy, support hormone production, and help absorb fat-soluble vitamins (A, D, E, K). Fats to Limit or Avoid Trans fats (found in processed snacks, margari...
full page

Fashion: Workouts Outfit

Everyday Fitness-Inspired Fashion and  Style That Matches Your Physique Fitted T-shirts / oversized athletic tees Joggers, cargos, tapered jeans Minimal sneakers (white/black) Athleisure = comfort + style Body-Type Styling (Fitness Advantage) Broad shoulders → V-neck / drop-shoulder tees Lean waist → slim-fit shirts Muscular legs → tapered pants, avoid skinny fits Athleisure is more than just clothing — it’s a fitness-first lifestyle with effortless style What Is Athleisure? Athleisure = Athletic wear styled for everyday life You can: Train in it Travel in it Hang out in it Run errands in it Without changing outfits. 👕 Core Athleisure Pieces Tops Fitted or boxy T-shirts Hoodies & sweatshirts Zip track jackets Bottoms Joggers (tapered) Track pants Stretch cargos Shoes Clean sneakers (white/black/grey) Training shoes (gym-only) 🔥 Easy Athleisure Outfit Formula Clean T-shirt Tapered joggers Minimal sneakers Watch / cap 🧠 Why Athleisure Works Keeps you active-minded Boosts ...
full page

Legs Workouts

Legs Workouts  Here’s a complete leg workout plan targeting quads, hamstrings, glutes, and calves —suitable for gym or home depending on equipment. LEG WORKOUT (GYM VERSION) Warm-up (5–10 mins): Light jogging, dynamic stretches (leg swings, bodyweight squats) 1. Barbell Squats – 4 sets x 8–10 reps Targets: Quads, glutes, core 2. Romanian Deadlifts – 3 sets x 10–12 reps Targets: Hamstrings, glutes 3. Walking Lunges (Dumbbells Optional) – 3 sets x 12 reps per leg Targets: Glutes, quads, balance 4. Leg Press – 3 sets x 10 reps Targets: Quads, glutes 5. Leg Curl Machine – 3 sets x 12 reps Targets: Hamstrings 6. Calf Raises – 4 sets x 15–20 reps Targets: Calves (gastrocnemius, soleus) Cooldown: Stretch quads, hamstrings, glutes, calves — hold each for 20–30 seconds LEG WORKOUT (HOME / NO EQUIPMENT) Warm-up (5–10 mins): Jumping jacks, high knees, hip circles  Bodyweight Squats – 4 sets x 15 reps   Glute Bridges – 3 sets x 15 reps  Step-Ups (use stairs/chair) – 3 set...
full page

Counting Calories

Counting calories in food involves identifying how many kilocalories (kcal) (commonly called "calories") each ingredient or meal contains. Here’s a quick guide to help you do that: Basic Calorie Values Per Gram : These are the average calories per gram of macronutrients: Nutrient Calories per gram Carbohydrates     4 kcal Proteins     4 kcal Fats     9 kcal Alcohol     7 kcal How to Count Calories in Food 1. Use Food Labels Check the nutritional label on packaged foods. It will list: Serving size Calories per serving Macronutrient breakdown 2. Use Kitchen Scale + Food Database Weigh your food and use apps/websites like: MyFitnessPal HealthifyMe (India-focused) FatSecret NutritionData Google Search (“100g rice calories”) 3. Estimate Using Common Calorie Counts Here are rough estimates for common foods: Food Item                          Serving Si...
full page