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Best Intermittent Fasting: Diet Plan skipping meals is good



Intermittent fasting
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Do you skip food overtime….! People often believe that skipping a meal may cause you to starve making you physically weak and languid. But is that true?? In recent days, people adopt an intermittent fasting strategy is an easy and convenient approach towards losing weight, attaining proper metabolism and expanding their life span.

What is Intermittent fasting and its benefits

Intermittent fasting has shown a better result when compared to a calorie-restricted diet. Switch on to starvation mode, drop in metabolism during a calorie-restricted diet can be prevented by opting intermittent fasting.

All you have to do is maintaining a proper pattern of eating and fast for a specific period. putting you at ease, intermittent fasting comes with many plans.

Which strategy suits you the best?

16/8 fasting: eat in 8 hours of the day and fast for 16 hours including all night till noon. it may sound scary to fast 16 hours but fast don’t literally mean to go hungry but can consume non-caloric food and beverages. To make it simple, have your dinner as last meal and fast till lunch by skipping breakfast. This method is called  “lean gains protocol” by fitness expert Martin Berkhan. You can add 2-3 meals in the 8 hours eating window. It is the most popular approach to weight loss.

Best Intermittent Fasting diet plan

 7 AM Wake up Black coffee

(Medium cup)

9 AMHydrate yourselfMineral Water
1-2 PM SnackSalads
5-6 PM MealsA lot of calories
8-9 PM Snack Non-caloric drink before bed

5:2 diet: it is a kind of calorie-restricted diet termed as a fast diet, popularised by British journalist Michael Mosley. Eat normally for 5 days and restrict your calorie intake for the rest of two days. The ideal calorie restriction advisable for women and men is 500 and 600 respectively. Confused about what to eat for 500 calories to figure it out here’s a plan!!

BreakfastLow caloric fruit with yogurt48 calories
LunchBowl of vegetable soup105 calories
DinnerMeal283 calories
SnacksHalf a curly wurly57.5 calories

Fast day by day:  alternate fasting help you lose your weight rapidly. All you need to do is have a regular meal one day and say no to a meal the next day. It may prove hard for epicure individuals cause fasting for 24 hours isn’t a piece of cake. But can enjoy noncaloric drinks like green tea, black tea, hint essence water, in short, any natural drink with no added sugar but no solid food is allowed. This method is popularised by fitness expert Brad Pilon. If you’re doing this for weight loss then eat normally during the eating window as you eat without fast.

Eat normallyFast

(Noncaloric drinks allowed)

Eat normallyFast

(Noncaloric drinks allowed)

Eat normallyFast

(Noncaloric drinks allowed)

Eat normally


Eat-fast-eat: make a chain of eating fast eat and again repeat the same one to two times a week. Say for a month your schedule will be eat-fast-eat-eat-fast-eat-eat.  Skip your meal for entirely one day i.e.24 hours from dinner to dinner or lunch to lunch and eat a healthy meal in the next day. It may found easy in the beginning few hours but 24 hours fast is something big so better to initiate it with 14-16 hours fast and progress gradually. Since it seems extreme it is not advisable for beginners. The calorie intake of 500 is allowed in some cases.

Eat healthilyFast


Eat healthilyEat


FastEat healthily Fast

Day-fast and night-feast: if you feel it a herculean task to stay 24 hours without a meal but want to lose weight simultaneously, then this strategy is going to accommodate you. Generally, it is well known under the title “warrior diet” u have just to eat a small portion of food containing raw fruits and veggies in the daytime and end up having a big meal at night.

BreakfastFruit with yogurt
LunchVeggies soup
DinnerHuge meal


Random fasting: following all the regular schedules may be tougher and boring too…. we can gain the benefits even without following a scheduled pattern. we can skip meals randomly whenever you are not really hungry or you may be busy enough to cook, traveling somewhere and didn’t find anything to eat, just go without a meal. Our body doesn’t starve by just skipping meals it already had saved fuel to use the number of the skipped meal is in proportion to the pounds of weight you lose. Consider the ratio of meals you had and meals u skipped to reap the real benefit out of it.



Tips to make your intermittent fasting successful:

  • Intermittent fasting is a time-consuming process and needs your complete dedication. Don’t indulge in some other methods for weight loss. Don’t give up soon, give some time to your body to adapt to the change. Adhere to the diet.
  • At the beginning of fasting, you may feel lethargic and energy less and crave for food. Try some source of energy like noncaloric beverages to curb your cravings.
  • While breaking you’re fast don’t binge on eating. Keep a check on the amount of food your body needs than overeating.
  • Consume protein-rich food and low fat and carbohydrates in your diet.
  • Prefer beverages like water, lime water, coffee, coconut water to keep yourself hydrated. Say no to soda and carbonated drinks with added sugars.
  • Just your on fast doesn’t mean you don’t need workout. Exercise is compulsory.


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LASIK Laser Eye Surgery: Expound of laser treatment (LASIK)- the standard eye care



LASIK Laser Eye Surgery
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Tired of eyeglasses and lens? But can’t do well without them….matter of worry!!! But here is an alternative and spectacular invention setting the standard in eye care. On the verge of throwing light on the process, safety and expense of LASIK in India especially metropolitan cities like New Delhi, Mumbai, Pune, Bangalore, and Hyderabad.

The latest robotic technology; LASIK ( Laser-Assisted In Situ Keratomileusis) is a refractive surgery performed by replacing the cornea after clearing corneal stroma thus, enhancing refraction of light waves providing us clear vision. It is performed to treat many vision error corrections like myopia (nearsightedness), hypermetropia (farsightedness) and astigmatism ( irregular corneal surface).it is done by trained eye surgeon and takes about 15-20 minutes.

ARE YOU FIT FOR LASIK Laser Eye Surgery?

A universal rule of talking only calculated risks holds true here, as only selected individuals to reap benefit from Lasik, then are you eligible to undergo this surgery? Let’s know

  • Healthy eye – devoid of any condition like conjunctivitis, dry eyes, infection or injury, cataract, and glaucoma is necessary to avoid the risk associated with the surgery.
  • Sufficient thickness of cornea – Implantable lenses (phakic IOLs) may be an option for the individual having thin cornea rather than refractive surgery.
  • Not having too large pupil – large pupil in can increase the risk of halos, starburst and glares at night.
  • Age – the patient should be old enough to opt for this surgery. The ideal age is supposed to be above 18 years to 40 years but still may need reading glasses to correct presbyopia- age-related error and monovision Lasik is advisable.
  • Stable vision- you need to have a stable sight at least from 12 months without any deviation in the readings before the surgery. Mostly -10D of myopic level and +6D of the hypermetropic level is considered to be eligible for this procedure.
  • Good health- refractive surgeries are contraindicated to uncontrolled degenerative or an autoimmune disease like Sjogren’s syndrome, Rheumatoid Arthritis, Type-1 Diabetes mellitus, and AIDS.
  • Women with pregnancy and after menopause are not recommended for laser eye surgery.


Usually, people get tensed listening to the name surgery, are you anxious too? Or curious to know what happens in the surgery. Here we go…..

Preoperative procedure:

Before surgery, your eye surgeon will discuss the expectation and outcome of the treatment and Examine your eyes by undergoing various tests including topography – to examine shape of the cornea, dry eye test -to evaluate tear production, pupil size in dim light and wave foot analysis to help you achieve the best outcome from the procedure. Although it is painless surgery but can be provided with anesthetic eye drops to numb the pain sensation.

Lasik Surgical procedure:

After preoperative rituals, the patient eyelids are kept open with the help of lid speculum and a suction ring is placed in front of the eye to prevent eye movement or loss of contact and the surgical procedure begins, This procedure involves three steps i.e.

Step-1: creating a flap

A thin and circular flap(corneal lid) is created with the help of a mechanical surgical tool called microkeratome/femtosecond laser.

Step-2: reshaping the corneal  stroma

They allow an Excimer laser, which uses a cool ultraviolet light beam to pass through flap into the stroma and ablate the tissues hindering the pathway thereby modifying the corneal stroma i.e. shallow or straight or bending the cornea.

Step-3: Replacing The Flap

The corneal lid is replaced back to its place. It is an extra step differing it from PRK(Photo Refractive Keratectomy).


Although it’s a safe and quick process expect some blurry vision and haziness. It is advised to use your eyeglasses till your doctor says. Do not rub your eye as it may misplace the flap. However, you can go to work in the very next day of surgery but follow all the guidelines advised by your doctor.


Moreover, the chance of achieving your visual acuity is about 95%. The rare and least complications are found but are as low as 1% because of no penetration of the emitted energy from laser beneath the eye surface. 2% of people with myopia generally have a chance of retinal detachment.

A few risks associated with laser eye surgery are dry eyes mainly in summer, glare, halos and double vision at night, vision changes, under-correction or overcorrection.


As the institution or hospital deemed to be elective one as there is no health insurance covering the cost of laser eye surgery and usage of backdated and cheap technology couldn’t meet the medical safety protocol.  Generally few may put the evaluation that ought to be done at bay. Hence it becomes very necessary to opt for reputed and trustworthy institutions with the skilled practitioners and impeccable standards of instrument and equipment used along with hygienic conditions.

Coming to the query of expense, it can range from INR 20,000 to few lakhs depending on the hospital and procedure. Considering metropolitan cities like New Delhi, it costs INR 85,000 for blade-free LASIK of both eyes and INR 25,000 for standard LASIK with blade procedure. AIIMS is a renowned hospital for LASIK surgery.

In Mumbai, it goes about INR 25,000-INR 50,000 and Shroff eye hospital, handling expert in 6 types of LASIK laser eye surgery is generally advisable.

Whereas in Pune, for standard LASIK it’s INR 35,000 and INR 70,000 for the blade-free procedure for both eyes. Asian eye hospital and LASIK laser institute in Pune is trustworthy.

In Bangalore, it costs from INR 20,000 to INR 50,000. Nethradana eye hospital and Narayan naturally are

In Hyderabad, LASIK expense rise from INR 30,000 to INR 70,000 for the procedure with the blade ; INR 90,000-1.5 lakh for blade-free Lasik and up to 3 lakh for the permanent lens.  LV Prasad eye hospital and envision are reliable.

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Diabetes Mellitus – Diabetes: Symptoms, Causes, Treatment, Prevention



Diabetes mellitus
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Diabetes mellitus, usually known as diabetes is a leading cause of morbidity and mortality across the world and also expected to continue as a major health issue owing to its serious complications including nephropathy (end-stage renal disease), retinopathy( blindness) and diabetic neuropathy. Again don’t confuse with the term diabetes insipidus- a hormonal abnormality causing salt and water imbalance. However, symptoms like more thirst and frequent urination may overlap in both disorders.

Diabetes mellitus is the most common metabolic disorder generally marked by a prolonged increase in blood glucose levels with disturbance of carbohydrate, fat and protein metabolism usually believed to be associated with insufficient insulin production or insulin resistance.

Across the world, the Highest prevalence are observed in countries like India, china, US, Indonesia and Japan. In India, as per the  National Diabetes and Diabetic Retinopathy Survey, conducted by the All India Institute of Medical Sciences’ Rajendra Prasad Centre for Ophthalmological Sciences, About 161 million people are estimated with diabetes mellitus mainly due to genetic susceptibility meld with lifestyle of low activity high calorie diet.

Types of Diabetes Mellitus:


10% of the cases are found to be of type -1 , which generally  displays at early age of below 35 years and the patients are not obese but usually have continuous weight loss. The basic phenomenon is destruction of β-cells of pancreas may be caused due to genetic vulnerability, autoimmunity, and environmental factor. And these people are more prone to develop ketoacidosis and hypoglycaemic  episodes.

Blood glucose levels marks in the range of 260-600mg/dl.

Symptoms: frequent urination, increase thirst and hunger, vomiting, abdominal pain, shortness of breath, and confusion.

It can be treated with insulin administration and diet changes along with exercise. 


80%of existing diabetic cases are of type -2 . Mostly seen in obese and older people aged between 45-60 and above.


  1. Genetic factor – 80% probability to develop diabetes in the other identical twin if one of twin get affected and 40% risk of getting diabetes if both parents have diabetes.
  2. Constitutional factors: Hypertension, obesity and level of physical activity.
  3. Insulin resistance- lack of responsiveness of peripheral tissues to insulin and also Liver synthesises glucose.
  4. Improper insulin secretion.

Symptoms:  generally asymptomatic when diagnosed on the basis of increase blood glucose levels or may present with frequent urination and more thirsty.


  1. Urine test – urine is tested for presence of glucose or ketone bodies. However is obsolete and may be false-positives and false-negatives since this can occur even in certain other conditions like many metabolic disorders , starvation, intracranial lesions (brain tumour, haemorrhage and head injury), renal glycosuria and alimentary glucosuria.
  2. Fast glucose test: recommended for all individuals aged above 45 years and obese in every 3 years since type -2 diabetes mellitus can be underdiagnosed as it is asymptomatic.

The fasting plasma glucose level exceeding above 126mg/dl (>7 mmole/L) indicates diabetes.

  1. Oral Glucose Tolerance Test: For patient diagnosed positive in Fasting Glucose Test , value ranging between 100-140 mg/dl. The patient is scheduled to eat high carb diet 3 days prior to test and overnight fast on the day of test (for at least 8 hours). After drawing fasting blood sample patient is provided with 75gm of glucose dissolve din 300 ml of water to drink and then blood glucose is measured. If it reads above 200mg/dl then are labelled as diabetic.
  2. Screening for diabetes associated complications- such as dyslipidaemia and thyroid dysfunction.
  3. Glycosylated haemoglobin (HbA1C) : degree of glycaemic control is better monitored by measuring the HbA1C levels. More than 6.5% indicates diabetes.


  1. DIET: The food you eat has a major impact on your body. Over decades it has been believed that six meals plan(less quantity but frequently eating) helps control blood sugar levels, but it causes weight gain and ultimately making difficult to manage the glycaemic levels. According to recent studies , it has been found that three meals plan will have maximum benefit in diabetic patient overcoming the weight gain issue

Let say it as a triangle meal plan.

  1. Never skip breakfast: it is considered to be essential meal of the day. Having healthy  breakfast keeps you energetic entire day thereby controlling your appetite and prevents you from eating high caloric snacks. Hence, no extra calories and thus weight management.
  2. Eat lunch in moderation. Avoid much whites like white rice, white flour, white sugar in your diet. Go green with fresh fruits and vegetables.
  • Taper your dinner. Eat less in night to balance your blood glucose level.
  1. Prefer dark chocolate to munch your carve to eat.
  2. Water, milk and green tea should be your primary choice of beverage.
  3. Prefer direct fruit to canned fruit juices.
  • Avoid fatty food: say no to junk foods, street foods, and fatty foods like noodles, burger as they can cause spike to your cholesterol level increasing the risk of cardiovascular diseases. Instead replace your snacks with salad.
  • Add fibre rich diet like oatmeal, whole grain bread, soy, green leafy vegetables and low carb diet.
  1. Add herbs like aloe Vera ( juice or capsule), spice up with cinnamon (insulin sensitizer)and ginger , bitter melon, Fenugreek. 
  1. Avoid sedentary life style: Healthy diet with physical exercise is good for everybody and more beneficial for diabetic patient for weight management. Prefer aerobic exercise for atleast 15-30minutes.
  2. Enjoy the bask: vitamin D acts as a insulin sensitizer and helps in maintaining blood glucose level.
  3. Avoid stress.
  4. Quit smoking and alcohol right away.
  5. Sleep – a better healer.
  6. Medication – most commonly used drug is metformin, which is recently come up with a benefit in increasing your life span. Even doctor may prescribe you for injecting insulin.

Follow medication regimen properly prescribed by your physician.

  1. Monitor your blood glucose levels regularly.


  • GESTATIONAL DIABETES: It comprises of 4% of diabetic cases and is reversible. Usually developed during pregnancy due to metabolic changes or after giving birth to a child weighing more than 4Kg. However, after delivery it revert back to normal but these women are at high risk to develop DM later in life after two to three decades.
  • SECONDARY DIABETES MELLITUS: it contributes to 10% of cases caused due to

mutations in β- cells

-pancreatic diseases- chronic pancreatitis, pancreatic tumours, post pancreatectomy.

-endocrine disorders- Acromegaly, Cushing syndrome, pheochromocytoma

-drug induced- few medications like steroids, thyroid hormone, thiazides and β-,blockers may induce diabetes.

– infections- congenital rubella, cytomegalovirus infections

– immune mediated- these are uncommon but caused due to stiff man syndrome or anti insukin receptor antibodies.

-other genetic syndrome- down syndrome, klinefelter’s syndrome, Turner’s syndrome.


Globally, About 352 million individuals are estimated to be prediabetic .the right way to prevent yourself from falling into the category of diabetic or prediabetic ,take a step right now. Get the awareness about the diseases, eat healthy and exercise well. Keep check on your weight. Avoid stress. Stay healthy.       


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What causes cracked heels and how to heal them?



cracked heels
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Cracked heels are one of the most frightening skin problems. It may cause bleeding, irritation and discomfort. You must have wondered what causes this troubling problem and how to solve it? If yes, then go ahead and read about it.

Cracked heels

What causes cracked heels?

Dry skin builds up near your heels and form cracks on the skin. Following are the factors that cause cracked heels.

Less moisture – Most of us are unaware of the fact that the skin around our heels has very few sweat glands. hence, our skin is dry at those spots. If your skin type is dry, then it is a lot easier for your heels to crack.

Deficiencies – Deficiency of nutrients like Vitamin A, Vitamin C and Vitamin E can cause dry skin. If your body lacks Zinc and Omega 3 Fatty Acids in diet, you may face the problem of improper blood circulation and irritation on the skin.

Pressure – If your job or day includes standing more on your feet, the pressure on your heels can crack them.

Age – With age, your skin becomes less elastic which is one of the reasons for having a cracked heel.

Fatness – Your weight is directly proportional to the weight on your heel. This may expand sideways and less elasticity may cause the cracked heels.

Exposing footwear – if your footwear is exposing, possibilities of cracked heels increases because your skin is open to all kind of attacks and exposure.

Unhygienic Conditions – Hygienic conditions are necessary to take care of your feet.

Contact with water – If you stand in water for a long time, water may take away important natural oils. It can cause dry skin.

Non-Fitting Footwear – May pressurise the sideways

How to heal them?

Once you know the cause, it becomes easy to remove it. The remedies for your cracked heels are listed below.

  1. Moisturise your foot skin regularly.
  2. If your cracked heel is bleeding, antiseptic is the best solution because it will stop the septicity and catch the moistness in.
  3. Try to avoid exposing footwear.
  4. Eat seafood, nuts and seeds and plant oils to have maximum Omega 3 in your diet.
  5. Drink a lot of water.
  6. Eat everything that has Vitamin A, C and E.
  7. Maintain good hygiene and try not to be in damped areas for a very long time.

Getting rid of cracked heels is difficult but not impossible. If you follow all the remedies given above, those may be useful for your overall dry skin.





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Aloe Vera Gel Benefits : Reasons Why You Should Have This Wonder Plant At Home!



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One of the most used plants for medicinal purposes is Aloe Vera. People call it a wonder plant because it has many therapeutic properties and works wonders on different problems. The most useful part of this plant is its gel. Some people plant Aloe Vera at home and extract gel naturally and some prefer to buy this from the market. There are various brands which sell the gel. This gel has numerous benefits and some of them are given below.


Anti-inflammatory effects 

The Gel of Aloe plant fights inflammation and redness caused due to it. The same property may also help to treat osteoarthritis, psoriasis, dermatitis, oral mucositis, surgical wounds and burns injuries.

Aloe Vera Gel is good for the stomach

The gel of Aloe Vera is considered as one of the best laxatives which helps to increase intestinal water content and treats constipation.

Works on sunburns

You always fear to have sunburns and skin irritations in summer. If you step out of the house without the sunscreen, you get sunburned. This gel can be used to treat that too. It has a compound called polysaccharides which encourages skin repair and help to generate new skin cells.


Stay hydrated holds good for your body as well as skin. There is no other better moisturiser than Aloe Vera gel as it is full of water.  It moisturises your skin without any oiliness. Many brands use this gel in their cosmetics for hydrating purposes.

For acne and wrinkles

It has antibacterial properties and also has salicylic acid in it. This acid acts as an exfoliant which helps to unclog pores and treat acne, blackheads and wrinkles. Due to gel’s fibroblast activity for collagen production, it makes your skin firmer and makes helps you to look younger.

Aloe Vera Gel treats hair problems

The pH of Aloe Vera is the same that of your scalp which explains why you can directly use this gel on your hair. The active ingredients like essential amino acids and minerals like copper and zinc which are beneficial for hair. This gel also treats the problem of dandruff.

Immune system

Immunity is very important for one’s well-being. The gel improves the mast cells. These cells are necessary in case of allergies and inflammation. They fight against pathogens and other microbes.

Bottom Line

Many brands offer a range of Aloe Vera gel in the market. A few claim to be 100% pure but some have a lot of chemicals, colours and scents. You can make this wonderfully useful gel at home. All you need is an Aloe Vera plant. Leading a good and healthy life is always beneficial for your own health. So, plant Aloe Vera at your place and enjoy the benefits.

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Obesity and Related Diseases



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An ounce of prevention is worth a pound of cure. In simple words, prevention is better than cure. We are very well aware of the fact that nowadays the number of people suffering from obesity has definitely increased. While we have previously discussed the benefits of exercising Let us now discuss why one should aim at reducing weight?

The reason behind weight gain

Before discussing the side effects of obesity, let us first know how does one become obese? When a person consumes more calories than required, the person is definitely on the verge of weight gain. Obesity is also prevalent among those who do not burn the extra calories that they have consumed. Also, if one does not drink an adequate amount of water, then there is a good chance that he/she may become obese. Let me elaborate on how does this happen.  Drinking water boosts our metabolism, suppresses our appetite, and helps us in shedding water weight. At times obesity may also be because of a disease, which is obviously unavoidable.

Now post discussing the reasons behind obesity let us know its side effects.

The side effects of obesity are obviously diseases. Let us discuss them.

1)  Type II Diabetes

If you are overweight or obese, it puts you at risk of developing this deadly disease. Although the body is making enough insulin but the cells of one’s body resist the action of insulin. Now the next question that pops in one’s head is that what is insulin? It is a hormone secreted by the pancreas; insulin uses the sugar in our body and this sugar is obtained from carbohydrates. Insulin’s primary function is to maintain our blood’s sugar levels.

2) High Blood Pressure

Before discussing this disease, let us first know what blood pressure is. We know that our heartbeats. But do you know why does it beat? The beating of the heart is because it pumps blood to the organs of our body in order to provide oxygen to them. Blood pressure is the strength of this pushing. Obesity pressurizes our heart to pump in more blood and puts extra strain on our arteries. All this result in heart attack and strokes.

3) Sleep Apnea

Now the above-mentioned diseases are common and known by many. This disease, in particular, is not known by people. Sleep apnea is a serious sleep disorder in which breathing repeatedly stops and starts. If a person snores loudly and is tired even after a full night’s sleep, chances are there that you might have sleep apnea.

The different types of sleep apnea are:

  • Obstructive sleep apnea: This takes place when throat muscles relax.
  • Central sleep apnea: Occurs when the brain doesn’t send proper signals to the muscles that control breathing.
  • Complex sleep apnea syndrome: This is also termed as treatment-emergent central sleep apnea, usually occurs when someone has both obstructive sleep apnea and central sleep apnea.

Obesity can increase the chances of sleep apnea. An obese person obviously will have more fat stored around the neck thereby making our airway smaller. A smaller airway can make breathing difficult or loud (because of snoring), or breathing may stop altogether for short periods of time.

4) Fatty Liver Disease

As the name says, this disease is prevalent when fat builds around the liver. It is further categorized into two types namely:

  • Nonalcoholic fatty liver disease (NAFLD) is a type of fatty liver disease that is not related to heavy alcohol use
  • Alcoholic fatty liver disease, also called alcoholic steatohepatitis, is due to heavy alcohol use.

The disease affects people who are middle-aged, obese or diabetic.

Although we have discussed some major diseases related to obesity, there are a few more like:

  1. Ostoeporosis
  2. Osteoarthritis
  3. Cancer
  4. Kidney Disease

Therefore it is very important that we stay fit and healthy and avoid being obese. At times obesity also leads to depression. So, one should monitor his/her diet and refrain from getting obese. After all Obesity is a mental state, a disease brought on by boredom and disappointment. One should always aim at being fit and healthy.  Obesity is just like slow poisoning and takes away one’s life slowly and steadily.

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