The Holy month of Ramadan approaches, we should be well prepared for it, physically and spiritually.
During the fasting period, our body lacks for energy and nutrients that it needs to function properly, and if you’re not consuming a healthy balanced diet, you will pay the bill by spoiling your health status.
During the fasting hours, the body has regulatory mechanisms that reduce the metabolic rate and ensure efficient utilization of the body’s fat reserves in times of hunger.
So here we can say that if you are looking to lose weight, Ramadan’s fasting time will be convenient for you, BUT it should be simultaneous with an active lifestyle and healthy food.
If you have any medical conditions consult your physician before Ramadan, if your health condition allows you to fast or no.
Prepare your Body:
Smoking & Caffeine
If you are a smoker, cut down gradually starting a few weeks before Ramadan. Smoking is unhealthy and one should stop completely, so let the fasting be your motivation and stop smoking.
For a coffee lover, the first few days of fasting are very challenging, and might have headache and lack of concentration. That’s why trying to take a decaf coffee the weeks prior of fasting or reduce the coffee consumption might help and reduce the headache attacks.
Wellbeing During Ramadan:
Those are some healthy tips to maintain your health and your wellbeing during Ramadan.
Remember to eat slowly and do not overeat in one meal to avoid bloating, and indigestion.
Consume a balanced diet with all essential food groups
For your Iftar meal:
Break your fast on dates or dried fruits! They supply the body with the fuel “Sugar”, which helps in normalizing your blood sugar levels. They also contain fibers and minerals.
Have a sufficient quantity of liquids from soup, juice, Laban, or low-fat milk, so that you are not dehydrated during the fast
Take a colored cup of vegetables (include all kinds of vegetables to your salad, especially citrus one, they contain vitamin C).
Make your main dish rich in protein, complex carbohydrates and healthy fat.
Include a dairy product to your meal.
Between Iftar & Suhur:
Drink Enough water to replenish your body and minimize the risk of dehydration.
Let a piece of fruit be your dessert alternative. Concentrate on fruit snacking instead of the unhealthy sweets from the market & if you are craving for Sweets try having a very small portion.
Engage yourself in light exercise, such as stretching or walking.
For your Suhur (pre-dawn meal):
Consume slow digesting foods including fiber containing-foods (whole cereals, legumes, vegetables) rather than fast-digesting foods (refined white flour, sweets).
Avoid excess of fat, spices and fried food to prevent indigestion and heart burn.
Avoid excess of salt and sugar.
Avoid excess of caffeine (coke, coffee, tea….), it will dehydrate your body.
Eat Conscious Team!