Ramadan is a month of natural purification, heightening devotion and self reflection. It’s truly a cleanse of the mind, body and soul.
With fasting, you can gain the benefits of Ramadan while improving your health.
Key points for a successful healthy weight loss while fasting:
1. Don’t skip Suhoor (pre-dawn meal)
Skipping Suhoor prolongs the fasting period as your body will need to rely on the previous meal to provide you with all the nutrients and energy until Iftar (dinner). Due to the longer hours of fasting, you are more likely to feel dehydrated and tired during the day. Furthermore, skipping Suhoor also encourages overeating during Iftar, which can cause unhealthy weight gain.
2. Don’t overeat during Iftar (dinner)
Iftar should be a well-balanced, nutritious meal and not a feast! Overeating and excessive consumption of high-fat foods in particular may result in indigestion and weight gain. Slow down and enjoy each mouthful of your food.
3. Plan you meals and avoid…
Avoid eating processed carbs, since they spike insulin leading to hunger and weight gain. Choose complex carbohydrates that are rich in fibers. Consume lean meat, fish or chicken to avoid muscle mass loss. Avoid salty foods as it will cause dehydration and make you feel increasingly thirsty throughout the day. Avoid Ramadan drinks as they are very high in sugar and replace it with vegetable juice or herbal tea. Avoid fatty, fried, sweets and overeating. Consume dates in moderation.
4. Drink as much water as possible
Drinking enough fluids will not only keep you from becoming dehydrated while you fast, but it will also control your sugar cravings after you break your fast. How much should you aim for? A good two liters or eight glasses of fluids a day will suffice, and it can be broken down like this:
- Two glasses at iftar
- Four glasses in between iftar and suhoor
- Two glasses at suhoor
5. Reduce your intake of caffeinated drinks
Drinks like coffee, tea and colas as these have a diuretic effect and promotes fluid loss.
6. Stay active
Best time to exercise is either 45 minutes before iftar or 2 hours after.
7. Get enough sleep
Poor sleep can increase your appetite. It can also cause cells to become insulin resistant . Insulin is a hormone that moves sugar from the bloodstream into your body’s cells to be used as energy. When cells become insulin resistant, more sugar remains in the bloodstream and the body produces more insulin to compensate.
Wishing you a Happy and Healthy Ramadan from Team Qvie!
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