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There are all manner of oils and fats that we consumers are exposed to when we go to the shops. Many times, we go to buy and pick the cooking oil that fits our budget. This is because of late, cost of cooking oils is on the climb, with as recently as last month the prices making a jump of more than Ksh 100. It is important to note that almost all the cooking oil consumed in Kenya is imported. Recently for instance, Bidco Oils launched a new Golden Fry which boasts antioxidants, tocotrienols and Vitamins A, D and E. They say that these additions will have health promoting properties. However, when we go to the shop, do we take time to read through the products in order to understand their unique offerings? My research indicated that shoppers keep an eye on the price before anything else. Maybe the other most important thing is the expiry of the product. I found Elianto Corn Oil now has an extra feature: it is winterized oil. This means that it cannot solidify even at extremely low temperatures. I have an experience with the cooking oil that solidifies, especially during cold seasons. It becomes a headache when the cooking experience must involve warming parts of the container so that the oil can liquify. Winterization is the process used to refine oil which is later used in botanical oils, salad dressings, mayonnaise and other cooking oils. I sought more information on what it really means for various consumers. One professor told me that he uses winterized olive oil because it is easy to spread even on salads. The oil can be stored in a fridge and it will not lose its qualities. However as cost of living continues to rise, shoppers sometimes will go for the price than for many other qualities. A number of respondents that I talked to said they will look for those products that are on offer so that they gain something more from their shopping. A number of them said they love Rina Cooking Oil, but the price makes them go for cheaper oils. Someone also said Rina Oil’s high qualities means she uses just a little when frying and the results are evident in the flavour-filled meals. The chapatis, as she says, are to die for. Though there are numerous brands out there, retail prices need to be looked into so that consumers are not disadvantaged.
Rice Brands In Kenya


Nowadays, the trip to the supermarket to buy rice can become more of a nightmare than a delightful moment. So, the other day I was to select the best rice for pilau. I went to the shelves in a neighbourhood supermarket. The range of options is both mouthwatering and confusing.
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There are a number of ways to distinguish between rice brands, but these are also the cause for a shopper’s confusion: There is parboiled rice, brown rice, aromatic rice, biryani rice, basmati, long grain etc etc There is Daawat, Pearl, Sunrice, Mwea Pishori, CIL, Pakistani Rice, Butterfly, MRPP, S&S among a host of brands imported or produced locally. For a start, locally produced rice seems to score highly among shoppers that responded to this survey.
Mwea Pishori Rice is packaged under various brands, hence one cannot be sure which is pure, or which could be mixed with other types of rice grain. The Mwea Pishori is prone to a lot of mixing with other foreign rice products, in efforts to win or deceive buyers. The problem with the quality of this rice is the mixing that usually starts right from the mills around the farm. This compromises the quality of the grain, and when shoppers buy and cook, the outcomes are very unsatisfactory. For instance, Daawat is marketed as a brand that is easy to cook and serve. Pearl on the other hand is mounting very impressive adverts that major on its long-lasting aroma.
Among the responses I got from shoppers, are the key features they look out for from what they have heard marketers say. For instance, is the rice sifted? This means the rice has been milled and winnowed of its kernels, stones and other impurities. The sifting is sometimes done manually and it can also be achieved using machines. According to a male shopper, parboiled rice is the one which when cooked should present in well separated grains. Unfortunately, he says, the rice is at times rejected as plastic, meaning the end result is not as pleasant. Most shoppers said they prefer to buy Kenyan grown rice. This is not only to keep farmers’ businesses running, but to also the quality is very good.
A shopper said she looks for a combination of qualities including colour, texture, aroma and a well-shaped, long grain. She adds that the packet should not have flourish residue at the bottom, because it would mean the rice would not last.
Home Made Family Bread


FAMILY BREAD (ENOUGH TO FEED 4 HUNGRY TEENAGERS) Ingredients - Makes 4 Loaves 4 cups warm water (not hot) teenager 1/3 cup sugar or ¼ cup honey
390.00 KES each Peptang pure african honey 500gm Peptang pure african honey 500gm
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2 packets or 4 teaspoon dry yeast
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1 table spoon salt
39.00 KES each Kensalt 1kg Kensalt 1kg
1/3 cup melted margarine or oil
195.00 KES each Prestige margarine 500g
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12 cups (Approximately) white or whole flour or a combination
155.00 KES each Soko all purpose wheat flour 2kg
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Method The first thing you need is a big bowl or clean dish to mix this up in. I use a huge glass bowl. But I used to use the same plastic basin I washed the dishes in. I would wash in with a little bit of bleach, rinse it really well and them dry it completely. In some ways it worked better because it fitted on my lap more conveniently due to the shape. But the glass dish does look more like I know what I am doing. So much for appearances. So anyway mix the water, and sugar in the bowl. Add the yeast, sort of sprinkled on top. Allow the mixture to sit until the yeast dissolves. This will only take a couple of minutes. Add the salt, margarine or oil and the flour. Mix with mwiko until it gets still and then dig in with your hands. When the dough is in a nice cohesive ball, turn it out onto a floured kitchen table or counter. Or you can just live in in the bowl. Now start kneading the dough with all the love you have for your family. Press the dough and send big love vibes into it. Stretch the dough and impress all of your compassion and generosity into it. Remember why you love your kids, and your spouse and your mum or your dad, and just put it all into the dough. Knead it like this for a full ten minutes. Add more flour if you need to as you go along. Coat the dough with oil, about 2 table spoons or it and put into a bowl. Cover it with a towel or plastic wrap and let it set in a warm place to rise for about an hour or so. It should double in bulk. It may take up to two hours on cool days, so be patient. Punch down the dough by literally pressing your fist into the center of it. Divide the dough into 4 equal lumps. Coax them into loaf shapes and place them into large well oiled loaf tines. If you don’t have enough loaf tins, use cake tins or whatever. Cover the dough with a cloth or more plastic wrap and let it rise again. It should take less time to the second rising. When the dough is risen up enough, bake the loaves at 200 degrees for 40 minutes. You can tell the dough is done if you turn it out or the plan and thump the bottom with your fingers. It should make a dull hollow sound. If it doesn’t sound hollow, put it back into the tin and cook it some more.
Shop online on Epepea and Magunas supermarket

You can now have your shopping delivered to you at home

In an effort to remain safe from the ongoing rampant infection of the COVID-19, shopping has been made even easier! This is thanks to a partnership between Epepea and Magunas Supermarket. The partnership intends to bring your basic home needs right to your doorstep. All you have to do is log in to the Epepea platform and follow this simple procedure: HOW DO I PLACE MY ORDER? Once you log on to the store you choose , you can search for items by; Searching for the products by keying the product on the ‘Search’ bar Browsing the ‘Category menu’ Contacting Epepea Support Agents through the chat and request for the product(s) if you have a challenge in navigation Once you find the items, click the “Add to Cart” button. After adding the item to the cart, a popup on the side will appear, giving you the options to either continue shopping or to check out. You can also click on ‘My Cart’ to check out. If you have an account and have not logged on, you will be prompted to ‘Sign In’ to your account or if you do not have an account, you will be required to ‘Register’ and create a new account if this is your first order. You can also check out as a guest. Enter a ‘Shipping Address, choose a shipping method, and enter your payment information. Review your order details. Be sure you’ve applied any Gift Cards or promotional codes you would like to use on your order. Click ‘Place your order’. Once payment has gone through you will then receive an email with the order details, and a text that the order has been confirmed.
How Win a Nivea Men gift hamper this valentines!

How Win a Nivea Men gift hamper this valentines!

Valentine’s day is only two days away, get yourself and loved one a NIVEA MEN Hamper by participating in a Nivea Campaign dubbed #HOWMENLOVE. In the campaign, participants must be residents of Kenya to participate in the NIVEA MEN Valentines Campaign. The Facebook competition shall run from Monday 10th February 2019 to Saturday 15th February 2020 at 11:59pm. The competition is only open to participants with valid Facebook accounts. The competition will be conducted through the NIVEA Men Facebook page ( HOW TO PARTICIPATE Participants are to like the NIVEA Men Facebook Page. Participants should post a comment submitting their answer to the question asked on the NIVEA MEN Facebook Page. Competition will run from Monday 10th February 2019 to Saturday 15th February 2020 at 11:59pm. Any submissions made after Sunday 16th November 2019, 11:59pm will not be eligible for consideration. The winners will be selected based on the most emotive answers shared on the comments section. There will be 5 winners selected with the most creative and emotive submissions and announced via the NIVEA Men Facebook Page. The selected entries may be used as the cover photo of our NIVEA Men Facebook page and for any other promotional material. Nivea Men will announce the winners on the week of Monday 17th February to 21st February 2020. The winners will be contacted via direct messaging and requested to share their contact details for planning purposes.

8 Great Things to Do If You're Single on Valentine's Day

  Rationally, you know being single on Valentine’s Day is no big deal. Yet if you find yourself feeling a tinge of sadness as you spot your coworkers’ bouquet deliveries, or irritated as you stroll past aisles of teddy bears and Valentine's Day chocolate and candy, that’s totally okay — and normal. “At the end of the day, everyone wants to feel seen, heard, valued, and appreciated,” says Jennifer Taitz, PsyD, a licensed clinical psychologist and author of How to Be Single and Happy. “Even people who are completely comfortable being single can have their confidence shaken on a day that their peers are walking around with physical evidence of admiration and adoration.” In other words, you’re neither desperate nor bitter. You're just a human with feelings. (Imagine that!) So while you have no plans to sob into a pint of ice cream or internet-stalk your ex, it’s still a good idea to figure out exactly how you want to spend February 14 so that you have a happy day and feel like your normal, amazing self. Here are some activities that are healthy, fun, and as an added bonus are great to do on any of the other 364 days of the year.   1. Host a game night single on valentines day  There's nothing better than a good old-fashioned game night, especially when you're an adult and are free to throw booze and non-PG games into the mix.                              2.   Volunteer  “If you value giving love, not just receiving love, then there are other ways to give love besides being in a relationship, like volunteering and helping others,”. Swing by your local library, hospital, or Children Home, all of which need volunteers on a regular basis                     3. Give bouquets to the people you adore   Why not use this holiday to make all your special people feel loved? Buy a bunch of supermarket blooms and mix and match them to create unique bouquets. If you want to make the arrangements extra thoughtful, check out guides to flower meanings before you head to the store, and in a note, let your recipients know why you chose certain blossoms specifically for them.                       4. Sign up for your go-to workout class  Treating Valentine’s Day like a normal, boring day can feel best. Go about your usual, healthy routine instead of thinking you need to indulge, and ignore the voice that may be telling you to skip class because you assume you're the only who is going to show up. A lot of people, including couples, don't do anything out of the ordinary for the holiday.                     5. Celebrate friendship  If you didn't have a chance to celebrate with friends then round up your friends for a happy hour, relaxed dinner, movie night or all of the above on Valentine's Day. There's little chance of feeling lonely when you're surrounded by the best people you've ever met.                       6. Babysit for a deserving family Maybe it's a cousin with a new baby or a coworker overwhelmed with three kids, but chances are there is someone in your life that could desperately use a night off. Offer your babysitting services and spend an evening doing fun activities with some pint-size cuties. Even if they end up being pint-size terrors come bedtime, the love and appreciation you’ll get from their parents will make it all worth it.                   7. Practice meditation If you find yourself reminiscing about past Valentine’s Day dates or former relationships (and most importantly, if this habit leaves you feeling awful), sign up for a meditation class or download a great meditation apps. “Meditation can get your mind in the here and now,” says Taitz. This practice is worth learning even if you're not prone to bad trips down memory lane — it's linked to numerous health benefits and can help you find calm in the chaos no matter what day it is.                     8. Have a lazy night in  It's normal to feel pressured to do something exciting or "cool" on Valentine’s Day, similar to how people feel about New Year's Eve. “Forcing yourself to stay out to watch the ball drop when you’d rather lay low is not the best way to kick off the new year,” says Taitz. Same goes for forcing yourself to go out to a fancy dinner when you're not in the mood. If you’d be happiest chilling at home doing absolutely nothing (sounds glorious, right?), then do exactly that.
Here's how to stand a chance to win an endearing Geisha hamper for your mum

Here's how to stand a chance to win an endearing Geisha hamper for your mum

MumAnakuita Phase 3 Facebook competition is back on! Geisha has launched the third phase of MumAnakuita seeking to take you down the memory lane to unlock your childhood memories and remind you of the values your mum instilled in you when growing up. "Love is the Greatest gift, let us help you say ‘Thank You Mum” your to Mum by giving her a special personalized Geisha gift hamper!" said Geisha in  a statepemt. TERMS & CONDITIONS FOR THE #MUMANAKUITA DIGITAL ACTIVATION The Participants must reside within the Republic of Kenya to participate in the #MumAnakuita Facebook Competition. This competition is only open to participants with valid Facebook accounts. Employees of Unilever Kenya Limited, Associate companies and their families are not eligible to participate in this competition. The competition will be run on our GEISHA KENYA Facebook page Any Participant MUST like our GEISHA KENYA page for their entries to be valid. HOW TO PARTICIPATE Share your story of how your mum expresses her love to you . Post it in the comments sections on the GEISHA KENYA Facebook page posts related to this campaign. Tag your friends and use the hashtag #MumAnakuita. Only submissions with the hashtag will be valid. .Submissions with the most relevant childhood memories will automatically win our personalized Geisha mummy hamper. Competition will run from Monday 3rd September, 2019 to Friday 11th October  2019 at 11:59 pm. Any submissions made after 11th October, 2019, 11:59pm will not be eligible for consideration. Any person who had participated on the previous phases of #MumAnakuita facebook campaign and won a hamper ,w ill not get any award should they chose to participate in the Phase 3 Winners will be announced through the GEISHA KENYA Facebook page and will be contacted through private messaging on the Facebook platform to confirm delivery of gifts to the address of their choice.  
Intermittent Fasting

Taste the goodness of Malt n' Milk biscuits from Cremica Biscuits Kenya

Stay Energized with Cremica Malt and Milk Biscuits -Malt and milk biscuits from Cremica These have the right ingredients to boost you with instant energy even after a long hectic day. With rich flavour of milk and malt and lasting health, benefit of coconut these are baked cookies, which provide instant energy to your blood. It comes in a small, handy pack, which you can always keep with you to stay energized every time and everywhere...
Intermittent Fasting

Can You Drink Coffee While Doing Intermittent Fasting?

Can You Drink Coffee While Doing Intermittent Fasting? Intermittent fasting is a popular diet pattern that involves cycling between periods of eating and fasting. Research suggests that intermittent fasting may promote weight loss and reduce risk factors for certain chronic conditions, such as heart disease, diabetes, and Alzheimer’s disease. If you’re new to intermittent fasting, you may wonder whether you’re allowed to drink coffee during a fast. This article explains whether intermittent fasting allows coffee during fasting periods. Black coffee won’t break your fast Drinking moderate amounts of very low- or zero-calorie beverages during a fasting window is unlikely to compromise your fast in any significant way. This includes drinks like black coffee. One cup (240 ml) of black coffee contains about 3 calories and very small amounts of protein, fat, and trace minerals. For most people, the nutrients in 1–2 cups (240–470 ml) of black coffee aren’t enough to initiate a significant metabolic change that would break a fast. Some people say that coffee suppresses your appetite, making it easier to stick with your fast in the long term. However, this claim remains scientifically unproven. Overall, drinking coffee moderately won’t significantly disrupt your intermittent fast. Just be sure to keep it black, without any added ingredients. IN SUMMARY Black coffee is unlikely to hinder the benefits of intermittent fasting. It’s generally fine to drink it during fasting windows. Coffee may bolster the benefits of fasting Surprisingly, coffee may enhance many of the benefits of fasting. These include improved brain function, as well as reduced inflammation, blood sugar, and heart disease risk. Metabolic benefits Chronic inflammation is a root cause of many illnesses. Research suggests that both intermittent fasting and coffee intake may help reduce inflammation. Some research suggests that higher coffee intake is associated with a decreased risk of metabolic syndrome, which is an inflammatory condition characterized by high blood pressure, excess body fat, high cholesterol, and elevated blood sugar levels. Studies also link coffee intake to a decreased risk of type 2 diabetes. What’s more, up to 3 cups (710 ml) of coffee per day is associated with a 19% reduced risk of death from heart disease. Brain health One of the major reasons intermittent fasting has surged in popularity is its potential to promote brain health and protect against age-related neurological diseases. Interestingly, coffee shares and complements many of these benefits. Like intermittent fasting, regular coffee consumption is associated with a reduced risk of mental decline, as well as Alzheimer’s and Parkinson’s diseases. In a fasted state, your body produces energy from fat in the form of ketones, a process linked to improved brain function. Early research indicates that the caffeine in coffee may likewise promote ketone production. Intermittent fasting may also support brain health through increased autophagy. Autophagy is your body’s way of replacing damaged cells with healthy ones. Research suggests that it may safeguard against age-related mental decline. Furthermore, a study in mice tied coffee to significantly increased autophagy. Thus, it may be especially beneficial to include moderate amounts of coffee in your intermittent fasting regimen. IN SUMMARY Coffee shares many of the same benefits as fasting, including reduced inflammation and improved brain health. Added ingredients could reduce fasting benefits. Although coffee alone isn’t likely to break your fast, added ingredients could. Loading up your cup with high-calorie additives like milk and sugar can disrupt intermittent fasting, limiting the benefits of this dietary pattern. Many popular health and media outlets claim that you won’t break your fast as long as you stay under 50–75 calories during each fasting window. However, no scientific evidence backs these claims. Instead, you should consume as few calories as possible while fasting. For instance, lattés, cappuccinos, and other high-calorie or sweetened coffee drinks should be off-limits during your fasting windows. While black coffee is the best choice, if you have to add something, 1 teaspoon (5 ml) of heavy cream or coconut oil would be good options, as they’re unlikely to significantly alter your blood sugar levels or total calorie intake. Other considerations A single cup (240 ml) of coffee contains about 100 mg of caffeine (2). Consuming too much caffeine from coffee could lead to side effects, including heart palpitations and temporary increases in blood pressure. One study found that high coffee intake — up to 13 cups (3.1 liters) per day — resulted in increased fasting insulin levels, suggesting a short-term decrease in insulin sensitivity. If you’re using intermittent fasting to improve your fasting insulin levels or increase your insulin sensitivity, you’ll want to moderate your coffee intake. Moreover, excessive caffeine intake could harm your sleep quality. Poor sleep can harm your metabolic health over time, which could negate the benefits of intermittent fasting. Most research indicates that up to 400 mg of caffeine per day is likely safe for most people. This equates to about 3–4 cups (710–945 ml) of regular coffee per day. SUMMARY If you drink coffee during your fasting periods, avoid high-calorie, high-sugar additives, as they may break your fast.
Intermittent Fasting

6 Popular Ways to Do Intermittent Fasting

6 Popular Ways to Do Intermittent Fasting Intermittent fasting has been very trendy in recent years. It is claimed to cause weight loss, improve metabolic health and perhaps even extend lifespan. Not surprisingly given the popularity, several different types/methods of intermittent fasting have been devised. All of them can be effective, but which one fits best will depend on the individual. Here are 6 popular ways to do intermittent fasting. 1. The 16/8 Method: Fast for 16 hours each day. The 16/8 Method involves fasting every day for 14-16 hours, and restricting your daily "eating window" to 8-10 hours. Within the eating window, you can fit in 2, 3 or more meals. This method is also known as the Leangains protocol, and was popularized by fitness expert Martin Berkhan. Doing this method of fasting can actually be as simple as not eating anything after dinner, and skipping breakfast. For example, if you finish your last meal at 8 pm and then don't eat until 12 noon the next day, then you are technically fasting for 16 hours between meals. It is generally recommended that women only fast 14-15 hours, because they seem to do better with slightly shorter fasts. For people who get hungry in the morning and like to eat breakfast, then this can be hard to get used to at first. However, many breakfast skippers actually instinctively eat this way. You can drink water, coffee and other non-caloric beverages during the fast, and this can help reduce hunger levels. It is very important to eat mostly healthy foods during your eating window. This won't work if you eat lots of junk food or excessive amounts of calories. I personally find this to be the most "natural" way to do intermittent fasting. I eat this way myself and find it to be 100% effortless. I eat a low-carb diet, so my appetite is blunted somewhat. I simply do not feel hungry until around 12 am in the afternoon. Then I eat my last meal around 6pm, so I end up fasting for 16-19 hours. BOTTOM LINE: The 16/8 method involves daily fasts of 16 hours for men, and 14-15 hours for women. On each day, you restrict your eating to an 8-10 hour “eating window” where you can fit in 2-3 or more meals. 2. The 5:2 Diet: Fast for 2 days per week. The 5:2 diet involves eating normally 5 days of the week, while restricting calories to 500-600 on two days of the week. This diet is also called the Fast diet, and was popularized by British journalist and doctor Michael Mosley. On the fasting days, it is recommended that women eat 500 calories, and men 600 calories. For example, you might eat normally on all days except Mondays and Thursdays, where you eat two small meals (250 calories per meal for women, and 300 for men). As critics correctly point out, there are no studies testing the 5:2 diet itself, but there are plenty of studies on the benefits of intermittent fasting. BOTTOM LINE: The 5:2 diet, or the Fast diet, involves eating 500-600 calories for two days of the week, but eating normally the other 5 days. 3. Eat-Stop-Eat: Do a 24-hour fast, once or twice a week. Eat-Stop-Eat involves a 24-hour fast, either once or twice per week. This method was popularized by fitness expert Brad Pilon, and has been quite popular for a few years. By fasting from dinner one day, to dinner the next, this amounts to a 24-hour fast. For example, if you finish dinner on Monday at 7 pm, and don't eat until dinner the next day at 7 pm, then you've just done a full 24-hour fast. You can also fast from breakfast to breakfast, or lunch to lunch. The end result is the same. Water, coffee and other non-caloric beverages are allowed during the fast, but no solid food. If you are doing this to lose weight, then it is very important that you eat normally during the eating periods. As in, eat the same amount of food as if you hadn't been fasting at all. The problem with this method is that a full 24-hour fast can be fairly difficult for many people. However, you don't need to go all-in right away, starting with 14-16 hours and then moving upwards from there is fine. I've personally done this a few times. I found the first part of the fast very easy, but in the last few hours I did become ravenously hungry. I needed to apply some serious self-discipline to finish the full 24-hours and often found myself giving up and eating dinner a bit earlier. BOTTOM LINE: Eat-Stop-Eat is an intermittent fasting program with one or two 24-hour fasts per week. 4. Alternate-Day Fasting: Fast every other day. Alternate-Day fasting means fasting every other day. There are several different versions of this. Some of them allow about 500 calories during the fasting days. Many of the lab studies showing health benefits of intermittent fasting used some version of this. A full fast every other day seems rather extreme, so I do not recommend this for beginners. With this method, you will be going to bed very hungry several times per week, which is not very pleasant and probably unsustainable in the long-term. BOTTOM LINE: Alternate-day fasting means fasting every other day, either by not eating anything or only eating a few hundred calories. 5. The Warrior Diet: Fast during the day, eat a huge meal at night. The Warrior Diet was popularized by fitness expert Ori Hofmekler. It involves eating small amounts of raw fruits and vegetables during the day, then eating one huge meal at night. Basically, you "fast" all day and "feast" at night within a 4 hour eating window. The Warrior Diet was one of the first popular "diets" to include a form of intermittent fasting. This diet also emphasizes food choices that are quite similar to a paleo diet - whole, unprocessed foods that resemble what they looked like in nature. BOTTOM LINE: The Warrior Diet is about eating only small amounts of vegetables and fruits during the day, then eating one huge meal at night. 6. Spontaneous Meal Skipping: Skip meals when convenient. You don't actually need to follow a structured intermittent fasting plan to reap some of the benefits. Another option is to simply skip meals from time to time, when you don't feel hungry or are too busy to cook and eat. It is a myth that people need to eat every few hours or they will hit "starvation mode" or lose muscle. The human body is well equipped to handle long periods of famine, let alone missing one or two meals from time to time. So if you're really not hungry one day, skip breakfast and just eat a healthy lunch and dinner. Or if you're travelling somewhere and can't find anything you want to eat, do a short fast. Skipping 1 or 2 meals when you feel so inclined is basically a spontaneous intermittent fast. Just make sure to eat healthy foods at the other meals. BOTTOM LINE: Another more "natural" way to do intermittent fasting is to simply skip 1 or 2 meals when you don't feel hungry or don't have time to eat. Take Home Message There are a lot of people getting great results with some of these methods. That being said, if you're already happy with your health and don't see much room for improvement, then feel free to safely ignore all of this. Intermittent fasting is not for everyone. It is not something that anyone needs to do, it is just another tool in the toolbox that can be useful for some people. Some also believe that it may not be as beneficial for women as men, and it may also be a poor choice for people who are prone to eating disorders. If you decide to try this out, then keep in mind that you need to eat healthy as well. It is not possible to binge on junk foods during the eating periods and expect to lose weight and improve health. Calories still count, and food quality is still absolutely crucial.

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