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

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

Healthy Routine

Healthy habits are the foundation of a healthy, fulfilling life . Here’s a clear and practical list you can start incorporating: 1. Eat a Balanced Diet Focus on whole foods : vegetables, fruits, lean proteins, whole grains, nuts, and seeds. Limit processed foods , sugary drinks, and excessive salt. Stay hydrated —aim for 2–3 liters of water daily. 2. Move Your Body Regularly Aim for 30 minutes of moderate exercise most days (brisk walking, cycling, swimming). Include strength training 2–3 times a week. Stretch or do yoga to improve flexibility and reduce stress. 3. Prioritize Quality Sleep Get 7–9 hours of sleep per night. Keep a consistent sleep schedule, even on weekends. Avoid screens and heavy meals before bedtime. 4. Manage Stress Effectively Practice mindfulness , meditation, or deep breathing. Spend time in nature or with loved ones. Journal your thoughts or practice gratitude daily. 5. Avoid Harmful Substances Limit alcohol consumption. Avoid smoking and recreation...
full page

Intermittent Fasting

Intermittent Fasting  s an eating pattern that cycles between periods of fasting and eating. It doesn’t prescribe what you eat, but rather when you eat. Popular Intermittent Fasting Methods Here are the most common IF schedules: Method      Eating Window      Fasting Hours Notes 16:8      12 PM – 8 PM      16 hrs      Most popular; skip breakfast. 14:10      10 AM – 8 PM      14 hrs      Easier for beginners. 18:6      1 PM – 7 PM      18 hrs      More advanced. How It Works During fasting, insulin levels drop and your body burns stored fat. Growth hormone increases, aiding fat loss and muscle gain. Cells initiate repair processes (like autophagy). Benefits Weight loss and fat burning Improved insulin sensitivity Reduced inflammation May improve brain function Simpler meal planning Who Should Avoid It or Consult a D...
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

Morning Vs Evening workouts

Morning workouts Vs Evening workouts Here’s a direct comparison between morning workouts and evening workouts , including the benefits , drawbacks , and which might suit you best based on your goals and lifestyle. Morning Workouts Benefits Boosts metabolism : You burn more calories throughout the day (afterburn effect). Improves consistency : Fewer distractions in the morning. Enhances mood : Releases endorphins early, improving focus and positivity. May aid fat loss : Working out on an empty stomach (fasted cardio) may help burn more fat. Improves discipline : Builds a strong routine Drawbacks Body is stiffer : Muscles and joints may not be fully warmed up. Performance may be lower : Body temp, strength, and flexibility are at their lowest in the morning. Harder to wake up early : Especially if you’re not a morning person. Evening Workouts Benefits Peak physical performance : Strength, endurance, and flexibility are higher in the evening. Better recovery : Body is fully fueled and h...
full page