For Ramadan 2022. Here are some Ramadan Diet Advice & Tips that will make our fasts easier and enable us to reap the health benefits of fasting, inshaAllah. So, let’s do it right.
Ramadan Diet Advice & Tips
Have two meals a day & don’t skip Suhoor
Many people develop the habit of eating only one meal when breaking fast due to the short night. That is wrong! At least two meals a day are necessary – a pre-dawn meal ( Suhoor ) and a meal at dusk ( Iftar).
Balanced Diet For Ramadan
An anesthetist from Oxford, Dr. Razeen Mahroof, says your food intake should be simple and shouldn’t be too different from your normal diet. He suggests the following:
- Routine Fruit and vegetables
- Bread, cereals, and potatoes
- Meat, fish, or alternatives
- Milk and dairy foods
- Foods containing fat and sugar
Foods to Avoid during Fasting
Foods to avoid during Ramzan are:
- Contains refined carbohydrates (sugar and white flour), which burn quickly.
- High-sugar and high-fat foods (such as cakes, biscuits, chocolates, and sweets such as Indo-Pak mithai)
- High-fat cooked foods – such as parathas, oily curries, and greasy pastries
- Fried foods – such as pakoras, samosas, and fried dumplings
Additionally, you should avoid caffeine-containing beverages like tea, coffee, and cola. The diuretic effects of caffeine lead to faster water loss through urination.
Sehri Diet Tips
Suhoor, the pre-dawn meal, sehri should be a wholesome, moderate meal that is filling and provides enough energy for many hours.
“In order to get energy continuously, Suhoor should be light and contain slow-digesting foods like pita bread, salad, cereal (especially oats) or toast,” Dr Mahroof says.
Suhoor is probably more important than Iftar because it helps you get through the day. So don’t miss your sehri.
How to Stay Hydrated During Fasting
It is important to maintain a frequent intake of water: 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– not more than one glass per hour
- Two glasses at suhoor
Caffeinated beverages like coffee or black tea are not counted as diuretic drinks, so it may be best to stay away from them altogether. You can instead drink herbal tea instead of water, which may aid your digestion.
Weight loss Tips For Ramadan
Ramadan can be the perfect opportunity for the new healthy beginning your body has been craving. Short advises:
- Hydrate, hydrate, hydrate.
- Avoid the types of food mentioned above.
- Stay active.
- Don’t skip Suhoor.
- Have a light, balanced iftar (like a normal dinner) – Don’t have a feast.
- Break your fast with dates, water, and starters. And have a break for maghrib before main course.
If you’re looking to continue working out during Ramadan then you’re going to have to adapt the workouts you’re used to doing. For muscle retention you’ll probably want to limit your workouts to 2/3 times a week and keep them on the shorter side (within 30/45mins). Try to focus on the compound exercises, lifting maybe 80% of your maximum and reducing volume (reduce the number of reps).
Given the times we have to fast in the UK, you might consider working out after breaking your fast but might need to find a gym that opens late. Ramadan workout time and exercises.
You’ll also want to eat calorie-dense foods to make sure you’re not at a caloric deficit (while avoiding overeating), examples are peanut butter, olive oil, nuts, dried fruits, pasta, bread, juice, chocolate, etc.
Ramadan shouldn’t be all about working out, try to let the gym fall into the background. By limiting the number of workouts and their length you should have time to focus on other things during this holy month.
A Healthy beginning
Ramadan can be an excellent opportunity to leave those unhealthy habits that you’ve been struggling with. If you’d been looking at getting into shape Ramadan might be an excellent opportunity. If you want to quit smoking, again Ramadan is an excellent opportunity. Ramadan also helps in fighting depression and stress.
Happy fasting, not feasting!