Ramadan is an ideal time to get rid of the extra kilograms.

By: Asma Shums,
During the holy month of Ramadan, our diet should not differ very much from a daily healthy diet. The diet should be simple and aid in maintaining our normal weight, neither losing nor gaining. However, if one is overweight, Ramadan is an ideal time to get rid of the extra kilograms.
Here are some healthy tips to keep in mind while fasting during Ramadan:
1. Do not eat sweets directly after iftar because it will cause a high increase in blood sugar levels which will lead to more cravings to sweets, weight gain, and delay in digestion.
2. Avoid salty, and highly seasoned or spicy foods and increase the consumption of fruits and vegetables that are high in fiber and water content (such as cucumber, lettuce, and watermelon) especially at suhour to decrease thirst.
3. Be moderate in your consumption of appetizers such as samosas, and kibbe…since they are high in calorie and fat content, or try to bake them and use low-fat options instead.
4. To avoid constipation during Ramadan; drink plenty of water and be active whenever possible and add your fiber consumption by eating whole grains with lots of vegetables and fruits.
5. Diabetic people during Ramadan should start their iftar with 3 dates, and eat three meals (iftar, light snack, and suhour) every 2 to 3 hours to help in stabilizing their sugar levels and prevent any hypoglycemia.
6. Try to reduce your caffeine consumption two weeks prior to Ramadan especially if you are a heavy drinker to avoid headaches.
7. Do not sleep directly after iftar or suhour to have better digestion and prevent more fat storage.
8. Do 30 -40 min cardio exercise (jogging, cycling…) before iftar to help in burning fat and do weight training after 3 hours from iftar or after Taraweeh with more protein consumption at suhour for muscle recovery.
9. After breaking your fast with water and dates; keep a 20-min gap before taking your iftar main dish to give your body a chance to boost its metabolism.
Don’t pause your health and fitness goals this Ramadan!
Start your meal with dates:
Dates are a very important source of sugar that will replenish the energy you lost throughout the long hours of fasting, it is rich in fibers that will regulate your bowel movements. They are rich in magnesium and potassium as well.
Break your fast slowly:
Start with dates, and water, followed by soup, a bowl of salad, and then go to the main meal. If you feel full after salad, you can take a break and continue your meals later. Overeating can cause stomach pain and bloating which is a very common problem that people face during Ramadan. Starting your Iftar meal with a warm soup comforts the stomach after a long day of fasting, replenishes your body with fluids and help prepare the digestive system for this meal.
Stay hydrated:
This year Ramadan will be at the peak of summer when temperatures are hitting as 45 degrees. You have to make sure that you drink enough water after you break your fast so that you do not feel thirsty or have any signs of dehydration the following day. Drink 8 glasses of water throughout the night.
Avoid thirst:
Avoid salty foods, such as canned or processed foods, salted nuts, and pickles, because these will increase your thirst during the fasting period. Also, avoid foods that are too spicy or salty, and consume more fruits and vegetables that are refreshing to prevent getting thirsty.
Ensure that your meal has all food groups:
Your iftar should have a source of grains, proteins, vegetables, fruits, and healthy oils.
Make healthy food choices:
Choose whole grains, lean meat, chicken breast, fish, olive oil in moderation, and whole fruits instead of fruit juices. Stay away from fried food, and food high in fat.
Meats, legumes, eggs, and dairy products are rich in proteins. Ensure you have at least one of these sources in every Ramadan meal since proteins are very important for your body cells. They also increase your satiety level thus reducing the temptation for eating sweets.
Avoid salty and sugary foods:
Eating sweets immediately after iftar will result in bloating and cause a delay in digestion. It will also cause a fluctuation in the blood glucose level, which will lead to you craving more sweets. That’s why, it is recommended to have sweets in moderation 2-3 hours after iftar.
Delightful sweets in Ramadan are hard to resist. To avoid consuming too many calories, indulge and enjoy with your family the tasty and creative delights while making sure you always practice portion
control and moderation.
The more the food is salty, spicy, and processed the more it will make you thirsty the following day. The body breaks sugary foods faster, and this will also make you hungry sooner.
Divide your meals:
Having three meals is still important during this holy month: Iftar, a light evening snack, and suhoor. This would help you avoid continuous snacking throughout the non-fasting hours.
Divide your main course into three parts. Have one-quarter of the plate filled with complex carbohydrates, one-quarter with lean meat or meat alternatives, and half with vegetables. This will ensure that you have a healthy balanced meal…
Email: asmashums@gmail.com
To be continued in the next edition