Stay Healthy With 5 Easy Tips On Ramadan Diet
Ramadan can be the perfect occasion for the fresh and healthy beginning, your body has been looking for all along.
Ramadan may be the best time for you to indulge in your most favorite dishes. Well, that’s the least you can ask for after a long day of fasting. But, if we look otherwise, Ramadan may also be the perfect time window for the healthy beginning that you have been craving for since long.
Now, if you want to shred off your extra pounds, here are just 5 golden tips that you must follow to achieve your long cherished goals.
These 5 must-dos are:
- Keep Yourself Extra Hydrated
Although this may seem as unreal as mission impossible, but with the long fasting hours of Ramadan, hydration is the only way that can keep you healthy this Ramadan. Not only drinking a lot of fluids will help to prevent you from getting dehydrated, but it will even control your craving for sugar- after you break your holy fast.
Worried about the optimal intake? Well, clinically speaking, 2 liters or 8 glasses of water are good enough.
The fluid intake can be broken down like this:
- 2 Glasses of water at the break of the fast (Iftar)
- 4 Glasses of water in between Iftar and Suhar (It’s the meal before beginning of the fast) – but remember you shouldn’t have more than 1 Glass per hour.
- 2 Glasses of water at Suhar
Note: It must be kept in mind that caffeinated drinks like common tea and coffee should be avoided all together during the fasting hours. Instead, one can have natural diuretics like herbal and organic Teas which can be a great alternative to water once in a while, as a part of your Ramadan diet, since it helps in digestion.
- Go For A Light And Balanced Iftar
During Ramadan it has been observed that our metabolism slows down and hence the energy quotient of our body also decreases. However, for those who are on a Ramadan diet plan, the ever sumptuous Iftar meal isn’t supposed to compensate for all those hours that you have spent without food. So just forget that you have not eaten for the whole day, and sit down for your ceremonial dinner imagining that you have sat down for your normal dinner and eat appropriately.
It is best to break your fast with Dates, as this fruit is a quick source of replenishing the sugar that your body needs after the fast. But don’t have more than 2/3 date. Subsequently, go for a small portion of soup like lentil or vegetable soup (avoid the cream based ones). Next, you can have a mixed vegetable salad with limited amount of Olive Oil (1 or 2 Tea Spoon) in the dressing. Skip all other appetizers, which also includes the carbohydrate rich foods on your plate.
Once done with the appetizers, it’s imperative that you must take a small break. You definitely won’t like to overwhelm your digestive system. Hold a conversation or complete your prayer. Else take a 5 minute stroll. Once you are ready to continue with your meal once again, choose wisely 1 main dish. Avoid fried foods. Make sure that your Ramadan diet is balanced in protein and carbs. Most importantly, eat whatever that feels proper and appetizing, but control the portions of your meal.
- Don’t Avoid Your Suhar
It’s true during Ramadan the eating hour windows are often quite limited, but nevertheless it does not provide you with the alibi to forgo your Suhar meal (the pre-dawn breakfast before you begin your day’s fast).
Skipping the Suhar, will definitely make you eat more the next day or you will unfortunately end up overeating for Iftar.
When deciding what to eat at Suhar, make sure that you limit your salt intake as it can make you feel thirsty the next day. Your Suhar should consist of complex carbs such as whole grain breads, and also a good portion of protein like meat, eggs and cheese.
This gastronomic combination will ensure that your blood glucose level will remain stable and you won’t feel unnecessarily hungry the next day.
- Do Exercise Regularly
It has not been told in any of the scriptures, that religious fasting can be an excuse for not working or for remaining lazy and become a sleepy head during the day. So during Ramadan maintain your usual activity level as long as you don’t feel too weary. Exercise to a certain extent and avoid the scorching sun, when it’s at its peak.
Always remember that you will always burn much more fat than ever, when you work out on an empty stomach. So, aim to do a 30 minutes of vigorous exercise every day after you break your fast. Practice performing sit-ups, lunges, burpees and squats or ask your personal trainer for more appropriate and personalized exercise guidelines.
- Avoid Processed Sugar
It’s true, that the primary cause for gaining weight and feeling unhealthy during Ramadan is not the food that you eat for Iftar, but it’s the sugar that you consume from Ramadan’s special extra sweetened sweets and beverages.
This Ramadan, challenge yourself to eat only naturally occurring sugar as a part of your Ramadan diet, which are found in dried and fresh fruits, molasses and also honey.
If you follow these 5 golden guidelines, you shall surely find a nice surprise awaiting you- the next time you go for your weighing scale this Ramadan