Fasting during Ramadan is not only a religious obligation but also offers significant health benefits.
However, unhealthy eating habits at Suhoor (pre-dawn meal) and Iftar (breaking fast) can lead to digestive issues, sluggishness, and weight gain. To make the most of Ramadan and turn it into a month of spiritual and physical well-being, it’s important to maintain a balanced diet and a healthy routine.
- Control your calorie intake
One of the key factors in losing or maintaining weight during Ramadan is managing your daily calorie consumption. Ideally, an adult should consume between 1,200 to 2,000 calories per day. Choosing nutrient-dense foods while avoiding excess sugar and fats can help keep your weight in check.
- Choose healthy foods for iftar
Hunger peaks at Iftar, leading to overeating. Instead of indulging in fried and processed foods, opt for fibre-rich and protein-packed meals. These help regulate blood sugar levels, control hunger, and prevent binge eating. Foods like grilled chicken, lentils, vegetables, dates, and whole grains are great choices for a healthy and fulfilling Iftar.
- Eat smart at Suhoor
Suhoor plays a crucial role in keeping you energized and full throughout the day. Eating oats, yogurt, milk, dates, and barley porridge can help curb hunger and maintain hydration levels. Dairy products are especially beneficial as they reduce thirst during fasting hours.
- Stay hydrated
Drinking sufficient water between Iftar and Suhoor is essential for preventing dehydration. A general rule is to consume half your body weight in ounces of water (e.g., a 60 kg person should drink around 1.5 to 2 litres of water daily).
- Keep moving with light exercise
Even though fasting can reduce energy levels, staying active is important. Engaging in 15-25 minutes of light activities like walking or house chores can help maintain fitness. The best time for exercise is after Iftar, as you can rehydrate properly.
- Prepare for Ramadan in advance
To ensure a smooth transition, start reducing sugary, salty, and fried foods at least two weeks before Ramadan. Avoiding carbonated drinks and increasing water intake can also make it easier to adjust to a healthy Ramadan diet.
Losing weight during Ramadan is achievable if you control your calorie intake, avoid unhealthy foods, and stay active.
The key reason for weight gain during Ramadan is overeating and consuming high-calorie meals. By making mindful choices, you can maintain or even lose weight while enjoying the spiritual benefits of the holy month.
