The Complete Lowdown on Intermittent Fasting

Let’s talk variations, benefits, and more.

Almost everyone I meet asks me about intermittent fasting. Is it recommended? Is it beneficial? How should I do it? And what impact should I expect? So, here is the lowdown on intermittent fasting with specific tips for women.

What Is Intermittent Fasting?

Intermittent fasting is all the rage these days. But what exactly is it? Let’s start with what it is not. Although it has only recently started gaining popularity, the concept of fasting is certainly not new. In fact, fasting has been used for centuries and plays a central role in many major religions. 

While intermittent fasting restricts eating to a specific window of time, it is not a form of crash restrictive dieting for quick weight loss. There are several forms of intermittent fasting, and no one way works for everyone, so choose the method that feels natural for you. Most importantly, intermittent fasting should make you feel good, so if your fasting strategy makes you feel weak, you need to re-evaluate it.

woman spreading her arms

Is Intermittent Fasting Evidenced-Based?

Gaining popularity of this eating pattern in recent years definitely stems from the constantly emerging new research about the benefits of fasting. Research catches up on centuries-old practices and brings us back to ancient wisdom. Here are some of the researched benefits:

1. Weight Management

For most people, weight loss is the main motivation to try intermittent fasting. And indeed, this method of eating can positively impact your weight, especially when you complement it with balanced, nutritious meals. Intermittent fasting naturally restricts your overall calorie intake by limiting your eating window.

But it also boosts your fat-burning because you do not receive a constant sugar dose. When this happens, the body shifts to burning fat for longer-lasting energy. As a result, you may find that you lose weight more easily – and steadily – when you practise intermittent fasting.

2. Vitality Through Hormesis

Fasting is a type of stress that can have a hormetic effect on our bodies, promoting vitality and improved mitochondrial function. Hormesis refers to the health-enhancing stress you need in your life. Basically, “what doesn’t kill you makes you stronger”. 

When we fast, we are causing minor stress to our systems, forcing our bodies to adapt to survive. This adaptation includes increased production of energy by our mitochondria. In other words, fasting helps us create more energy, leading to improved vitality.

finger being tested in a glucometer

3. Insulin Sensitivity

When you fast, your body is forced to rely on stored glucose for energy, which helps to improve your insulin sensitivity and prevent spikes in blood sugar. But take note that if you are diabetic, then keep in mind that proper medication adjustment and self-monitoring of blood glucose levels would be required to get into intermittent fasting safely. Take baby steps into implementation and always consult with your doctor first.

4. Immune Regulation

Fasting has been shown to have several benefits for health, including boosting the function of neutrophils. Incidentally, a neutrophil is a type of white blood cell that is more able to counteract pathogens when fasting, as they are not dealing with excess sugar particles. In addition, the balance of the microbiome shifts during fasting, favouring the growth of beneficial microbes over harmful ones such as salmonella. 

Fasting also supports a healthy response to inflammation and has been shown to promote brain and heart health, so if you’re looking for a way to improve your overall health, intermittent fasting may be a good option. As you can see, with all the benefits, it is evident that adopting some form of intermittent fasting would have a significant impact on your wellness. The caveat, of course, is to figure out which form best suits your body.

list of Intermittent Fasting Types

5 Ways to Do Intermittent Fasting

There are many forms and variations of fasting, and here are the most popular ones. Keep in mind that fasting refers to abstaining from solid foods. You can still have water and zero-calorie beverages such as herbal teas.

Circadian Fasting (12/12)

Circadian fasting is a practice that aligns with the body’s natural rhythm by refraining from eating at night and sleeping. For example, one might fast from 6pm to 6am. This allows the body to focus on cell repair and regeneration during sleep, when it does not have to deal with digesting late-night meals. As a result, circadian fasting can help to reduce inflammation, improve energy levels, and protect against age-related damage.

Time-Restricted Fasting (16/8 or 14/10)

Time-restricted fasting is a type of intermittent fasting that involves limiting your food intake to a particular window of time each day. For example, you might eat all your meals between 8am and 4pm, or fast for 16 hours each day and eat only during an eight-hour window (16/8). Or you might eat all your meals between 8am and 6pm, or fast for 14 hours each day and eat only during an 10-hour window (14/10). You can choose the hours that fit your lifestyle and daily schedule. 

5:2 Method

The 5:2 method is another way to do intermittent fasting. The premise is simple: eat a regular, balanced diet for five days each week, and then restrict your calorie intake to 500-600 calories on two non-consecutive days. For example, choose Monday and Friday as the restricted days and eat normally on the other days.

Those two days are considered a “fasting mimicking” diet (500-800 Kcal/day, low-carb, low-protein) and have a similar or even extended effects to fasting. It may also be safer to begin with, if you are planning to follow the 5th type of fasting.

Alternate Day Fasting

As the name suggests, this diet involves alternating between days of eating normally and days of fasting. On fasting days, you restrict your calorie intake, consuming only enough to maintain your basic body functions. 

The 24HR Fasting (Or Eat: Stop: Eat Method)

The 24HR fasting method is simple. The basic premise is to fast for 24 hours, starting from the day’s first meal till the next day’s first meal. You can drink water, tea, and coffee during the fast, but you should avoid any calorie-containing beverages. After the fast is over, you can return to your normal eating pattern. Some people choose to do this once or twice a week

bottle and tape measure on top of a weighing scale

Tips for Success

If you’re looking to start intermittent fasting, you should keep a few things in mind. First, experiments have shown that women respond better to circadian or time-restricted fasting rather than extended or whole-day fasting. Our bodies and hormones dictate our needs, and they’re simply different from those of men. 

Next, think about your lifestyle. If you normally exercise before heading to work, it does not make sense to starve yourself until 12pm! Eat when your body needs it; this is not about feeling starved or pushing your body to work hard on an empty tank. Additionally, if you are completely new to fasting, I suggest starting with circadian and slowly building up to the method you like to follow. 

Furthermore, give yourself three to four days to adjust and assess if this works for you. Fasting should make you feel great, so if you feel weak, you must re-evaluate your strategy. Next, drink more herbal teas or cucumber-infused water for the initial day or two to help get your body used to the rhythm. Second, if your goal is weight loss, you need to pay attention to what you’re eating.

Weight Loss with Intermittent Fasting

If your goal is weight loss with intermittent fasting, you’ll want to focus on eating balanced meals that consist of quality protein, healthy fat, and fibrous vegetables. This will help to keep cravings at bay. You’ll also want to choose nutrition-dense foods versus nutritionally poor, calorie-dense foods. Your body reacts differently to a bowl of steamed vegetables with grilled chicken than pizza! 

Additionally, drink enough water to help flush out toxins that may get mobilised out of your fat tissues shrinking. Toxins are stored in fat tissues, so following a gentle approach to weight loss makes it easier for your body to handle the influx of circulating toxins. You can also hydrate your body with herbal teas, bone broth, and low-sugar veggie juice. Lastly, eat the appropriate amount for a meal – do not overeat or undereat. Listen to your body’s cues and trust the process!

clock in a plate

Who Should Not Do It?

Becoming a bit more informed about intermittent fasting before diving in headfirst is always a good idea, especially if you have diabetes. Easing into the intermittent fasting plan under your doctor’s supervision will help ensure that your medication stays where it needs to be, blood sugar-wise. Additionally, it’s essential to remember that not everyone can (or should) fast – pregnant or breastfeeding women, for example, should avoid fasting until their blood sugar is better regulated. 

And if you’re vegan, you might also want to think twice about fasting. This is because animal proteins (especially red meat) contain carnitine, which is needed to utilise fatty acids for energy production in the mitochondria. So if you feel low on energy or experience hypoglycemia between meals, this could be why. Moreover, some people have a genetic disposition and experience issues metabolising fats to produce energy, leading to the same symptoms as the above point.

You should always listen to your body, ease yourself into any changes, allow your body to find its balance, and choose a different strategy to achieve your goals if what you’re trying is not working for your body. Finally, if you have any underlying health conditions or are taking medications, it is essential to talk to your doctor before making any changes to your diet or routine.

 food with clock on the table

Final Thoughts

People often mistake intermittent fasting for some kind of crash diet. However, it is so much more than that. Intermittent fasting is a way of life that comes with a multitude of health benefits. It is flexible, easily adaptable, and does not require you to give up any foods you love. Plus, it can be part of your lifestyle instead of some temporary weight-loss programme.

Most importantly, intermittent fasting stresses the concept of bio-individuality; what works for one person may not work for another. So, if you feel intermittent fasting is not right for you, don’t force it. However, if you decide to try it, then be sure to listen to your body and choose a plan that feels good for you. Lastly, if you need help getting started, reach out to a certified health coach who can help you implement the best strategy for your unique needs.

Garineh Serpekian is a Board Certified Health and Wellness Coach. Visit @gratifying_wellness or follow her on LinkedIn for more information.


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The Seven Day Boiled Egg Diet Challenge

Raise eyebrows.

How much do you enjoy your morning eggs? If you really, really like eggs then the boiled egg diet challenge may appeal to you, particularly if you are looking to shed a few kilos. The boiled egg diet is believed to work by reducing calorie consumption and increasing protein intake, which can support weight loss. Eggs are also a good source of healthy fats, vitamins, and minerals, which can support overall health.

What Is the Boiled Egg Diet?

The boiled egg diet is a weight loss method that involves consuming boiled eggs as the main source of protein while restricting carbohydrates and calories. The diet typically lasts for one to two weeks, during which time you can consume boiled eggs for breakfast, lunch, and dinner, with small amounts of vegetables and fruit allowed as snacks. It is a quick fix for releasing water weight and incorporates a special meal plan.

What is the 14 days boiled egg diet?

The 14-days boiled egg diet is a weight loss plan that focuses on incorporating boiled eggs into your meals for a two-week period. You can consume boiled eggs along with other protein sources like lean meats, fish, and vegetables. High in protein and low in carbohydrates and calories, the 14 days boiled egg diet is believed to help boost metabolism and promote weight loss.

14 Days Egg Diet Plan – Basic Guidelines

Typically, the 14 days boiled egg diet includes eating boiled eggs for breakfast, such as two or three eggs with a side of vegetables. Lunch and dinner can consist of lean proteins like grilled chicken or fish, paired with a serving of vegetables. Snacking is often limited.

14 days Egg Diet – Does it Work?

The 14-days egg diet can lead to short-term weight loss, but long-term effectiveness varies. It’s important to remember that the 14 days Boiled-Egg Diet plan may not be suitable for everyone. It’s always recommended to consult with a healthcare professional or registered dietitian before starting any diet plan.

Sample Menu for 14 days Boiled-Egg Diet plan

Here’s a sample menu for the 14-day boiled-egg diet:

Day 1:

  • Breakfast: 2 hard-boiled eggs, steamed broccoli
  • Lunch: Grilled chicken breast, mixed green salad
  • Snack: 1 piece of fruit
  • Dinner: 2 hard-boiled eggs, steamed asparagus

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Day 2:

  • Breakfast: 2 hard-boiled eggs, spinach salad with cherry tomatoes
  • Lunch: Grilled fish, steamed Brussels sprouts
  • Snack: Greek yogurt
  • Dinner: 2 hard-boiled eggs, roasted cauliflower

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Day 3:

  • Breakfast: 2 hard-boiled eggs, cucumber slices
  • Lunch: Turkey breast, mixed vegetable stir-fry
  • Snack: Nuts

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What is the 10 days boiled egg diet?

The 10-days boiled egg diet is a weight loss plan that involves consuming boiled eggs as the main source of protein for a 10-day period. This diet gained attention when the reality TV celebrity and fitness enthusiast Khloé Kardashian mentioned that she is following a boiled egg diet.

10 Days Egg Diet Plan – Basic Guidelines

If you’re considering a 10-days egg diet plan, here are some basic guidelines to follow:

  1. Include boiled eggs in your meals: Make eggs the main source of protein in your breakfast, lunch, and dinner in your 10-days egg diet plan
  2. Portion control: Watch your portion sizes to manage calorie intake and avoid overeating.
  3. Balanced meals: While following the 10-days egg diet plan, it’s best to pair your eggs with a variety of vegetables, fruits, and whole grains for a well-rounded and nutritious diet.
  4. Stay hydrated: Drink plenty of water throughout the day to stay hydrated and support overall health.
  5. Avoid processed foods: 10-days egg diet plan is all about clean eating. It’s best to steer clear of processed and high-sugar foods. Stick to natural, whole foods as much as possible. Have a look at our superfoods that will boost your 10-days egg diet plan.
  6. Limit added fats and oils: While eggs are a good source of healthy fats, be mindful of additional fats like butter or cooking oils.
  7. Physical activity: Incorporate regular exercise into your routine to complement your diet and support weight loss.

10 days Egg Diet – Does it Work?

Sample Menu for 10 days Boiled-Egg Diet plan

Here’s a sample menu for a 10-days boiled-egg diet plan to keep you free from processed foods. We have included superfoods, vegan powders, exotic teas and organic foods to add that extra zing to your detox!

Day 1:

  • Breakfast: 2 boiled eggs, mixed greens salad with avocado and cherry tomatoes.
  • Lunch: Quinoa and vegetable stir-fry with tofu.
  • Snack: A handful of mixed nuts and seeds.
  • Dinner: Grilled salmon with steamed broccoli and quinoa.
  • Dessert: The Anti-Inflammatory Cookie

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Day 2:

  • Breakfast: 2 boiled eggs, spinach and mushroom omelette.
  • Lunch: Lentil soup with a side of roasted sweet potatoes.
  • Snack: Fresh fruit salad with chia seeds.
  • Dinner: Baked chicken breast with roasted Brussels sprouts and quinoa.
  • Dessert: Boss Babe Cookie

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Day 3:

  • Breakfast: 2 boiled eggs, overnight oats with almond milk, berries, and a sprinkle of flaxseed.
  • Lunch: Chickpea salad with mixed greens, cucumber, and lemon-tahini dressing.
  • Snack: Carrot sticks with hummus.
  • Dinner: Grilled tofu with a side of steamed asparagus and quinoa.
  • Dessert: Vegan protein smoothie with almond milk, banana, and cacao powder.

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How Does the 7 days Boiled Egg Diet Work?

The seven day boiled egg diet is a low-calorie, high-protein, and low-carbohydrate diet that is believed to work by reducing calorie intake and increasing protein consumption, which can lead to weight loss. The boiled-egg diet typically involves consuming two to four boiled eggs per day, along with a small amount of non-starchy vegetables and some low-carbohydrate fruits. This can result in a very low-calorie intake, which may cause rapid weight loss in the short term but can also slow down metabolism and lead to muscle loss over time. So proceed carefully so as to not overdo this diet.

Eggs are a good source of protein, vitamins, and minerals, and they are low in calories. By consuming boiled eggs as the primary source of protein, dieters can restrict calorie intake without sacrificing essential nutrients. The restricted carbohydrate intake can also cause the body to use stored fat for energy, which can further promote weight loss. The recommended daily intake of protein, carbohydrates, and fat varies based on individual needs and goals, and it is important to consult with a healthcare professional or registered dietician before starting any new diet.

Is the 7 days Boiled Egg Diet Good for You?

Sustainable weight loss requires long-term lifestyle changes, including a balanced diet, regular exercise, and healthy habits. The boiled-egg diet may be effective in promoting short-term weight loss. Additionally, the boiled egg diet may not be suitable for everyone, especially those with certain medical conditions, such as diabetes or heart disease. People who are allergic to eggs or have high cholesterol levels should also avoid this diet. Read on to learn how to get started on this diet plan for weight loss. This diet is only intended to be followed for a few weeks at a time. After that, it’s important to gradually transition back to a regular diet.

7 days Boiled Egg Diet for Weight Loss

The boiled egg diet is a popular short-term diet that is said to promote rapid weight loss. The basic premise of the boiled egg diet is to eat several eggs each day, combined with low-carbohydrate vegetables and healthy fats, to help reduce calories and induce weight loss.

Eggs are a nutrient-dense food that is high in protein, which can help you feel full and reduce your appetite. The boiled egg diet typically restricts carbohydrates, which may lead to a reduction in water weight and a decrease in overall calorie intake.

It’s also important to focus on making healthy lifestyle changes, such as increasing your physical activity and reducing your intake of processed foods and added sugars, to promote long-term weight loss and overall health.

Planning and Starting the 7 days Boiled Egg Diet

Before starting the boiled egg diet, it’s essential to consult a healthcare professional or a registered dietician to ensure that the diet is appropriate for your individual needs and health status. They can help you develop a personalized plan that meets your nutritional needs, lifestyle, and goals.

Here are some general tips for planning and starting the boiled egg diet:

Set realistic goals: The boiled egg diet is a short-term diet that is not sustainable for long-term weight loss. It’s essential to set realistic goals and expectations for what you hope to achieve with the diet.

Plan your meals: Plan your meals ahead of time and make sure you have all the necessary ingredients on hand. This will help you avoid impulse eating and ensure that you’re getting all the nutrients you need.

Choose healthy fats: The boiled egg diet typically includes healthy fats such as olive oil, avocado, and nuts. It’s important to choose healthy sources of fat to promote overall health and well-being.

Choose healthy sweeteners: When choosing sweeteners while on a boiled egg diet, opt for natural and healthier options. Consider using organic, a plant-based sweetener with zero calories and a low glycemic index. Alternatively, use small amounts of raw honey or pure maple syrup for added sweetness, as they provide some beneficial nutrients.


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Incorporate low-carbohydrate vegetables: While the boiled egg diet is high in protein, it’s important to also include low-carbohydrate vegetables such as spinach, kale, broccoli, and asparagus. These vegetables provide essential vitamins, minerals, and fibre that are necessary for overall health.

Stay hydrated: Drinking plenty of water or organic teas is essential for overall health and can also help you feel full and reduce your appetite.


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Monitor your progress: Keep track of your weight loss progress and how you’re feeling on the diet. If you experience any negative side effects or don’t see the desired results, consider adjusting your diet or seeking guidance from a healthcare professional or registered dietician.

Foods to Eat and Avoid in the 7 days Boiled Egg Diet

The boiled-egg diet focuses on consuming boiled eggs as the primary source of protein while limiting other foods. Here’s what to eat and avoid while following the boiled-egg diet:

What to Eat:

Boiled eggs: The boiled-egg diet recommends consuming two to four boiled eggs per day. Boiled eggs are a good source of high-quality protein, vitamins, and minerals.

Non-starchy vegetables: The diet allows for a small amount of non-starchy vegetables, such as spinach, broccoli, cauliflower, asparagus, and zucchini. These vegetables are low in calories and high in fibre and nutrients.

Low-carbohydrate fruits: The boiled egg diet allows for a small amount of low-carbohydrate fruits, such as grapefruit, berries, and apples.

Water: Staying hydrated is important while following the boiled egg diet. Drink at least eight glasses of water per day.

What to Avoid:

Grains and starches: The boiled-egg diet restricts the consumption of grains and starches, such as bread, pasta, rice, and potatoes.

High-carbohydrate fruits: The diet restricts the consumption of high-carbohydrate fruits, such as bananas, mangoes, and pineapples.

Sugary foods: The boiled-egg diet restricts the consumption of sugary foods, such as candy, soda, and baked goods.

Processed foods: The diet restricts the consumption of fast food.

A Sample Menu for the 7 Day Boiled-Egg Diet

Here is a sample 7-day menu for the boiled-egg diet:

Other Versions of the Egg Diet

The boiled-egg diet is just one version of the many egg-based diets that have become popular in recent years. Here are a few other versions of the egg diet:

Egg and Grapefruit Diet: This diet combines boiled eggs with grapefruit to create a low-calorie and low-carbohydrate meal plan. The theory behind this diet is that the combination of eggs and grapefruit helps to increase weight loss.

Egg Keto Diet: This diet involves consuming only eggs, cheese, and butter for several days to induce ketosis and promote rapid weight loss. It’s a highly restrictive diet that’s typically used by people following the ketogenic diet.

The 3-Day Egg Diet: This diet involves eating only eggs and low-carbohydrate vegetables for three days. It’s a short-term diet plan that’s designed to jump-start weight loss.

The Egg and Apple Diet: This diet involves eating only boiled eggs and apples for several days. The theory behind this diet is that the combination of high protein and fibre helps to increase weight loss.

A Final Word on the 7 days Boiled Egg Diet

While the boiled egg diet can be fun and also challenging at the same time, it can get you away from excessive sugar and processed foods. It can also help people shed unwanted pounds in a limited amount of time. If done in moderation, along with an egg diet meal plan, and followed strictly only for the recommended number of days, the boiled egg diet is quite effective.

If you choose to shake things up and try the 7-day boiled egg challenge, keep in mind that this is a short-term solution. In the long run, it is essential to eat a balanced diet and incorporate regular physical activity into your routine to achieve and maintain a healthy weight. A combination of resistance training and cardiovascular exercise is beneficial for improving body composition, overall fitness, and mental health.

If you have a history of disordered eating then you must proceed with caution. If you’re struggling to lose weight or make healthy changes to your diet, consider working with a registered dietician or a healthcare professional who can provide individualised guidance and support. They can help you develop a personalized plan that meets your nutritional needs, lifestyle, and goals.

This article is for informational purposes only. It is not, nor is it intended to be, a substitute for professional advice, diagnosis, or treatment. To the extent that this article features the advice of physicians, medical practitioners, or industry experts, the views expressed are the views of the cited expert and do not necessarily represent the views of Gaggler.


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