Hiw To Lose Weight During Ramadan
With fasting extending from sunrise to sunset in Ramadan, it is surprising that rather than losing weight many people end the month a little heavier than they started. A 2011 study published in the
Weight gains can have negative consequences on your health. According to Mayo Clinic researchers, gaining just a few kilos of belly fat could put individuals at a greater risk of high blood pressure, heart attack and stroke.
Additionally, obesity is on the rise in the UAE due to several factors such as sedentary lifestyle and unhealthy food. According to a 2015 survey by Zurich International Life, 47.5 per cent of UAE residents were overweight, with a body mass index (BMI) of between 25 and 30, while 13 per cent were obese, with a BMI of more than 30.
Eat Fruits At Iftar To Get Required Sugar
We spoke to Dr Mohammad Tariq, General Practitioner at iCare Clinics, to find out why people gain weight in Ramadan and how they can lose it.
During Ramadan, Muslims all around the world abstain from eating and drinking from sunrise to sunset. It has been observed that Muslims tend to gain weight in this month despite fasting an average of 12 hours a day. The reason is a higher caloric intake than usual and less physical activity to burn it. For example, during non-fasting time, Muslims consume large amounts of food at iftar and again at suhour. Additionally, fatty and sugary foods are consumed more frequently in Ramadan compared to other non-fasting months. The variety of food choices, their easy availability at supermarkets, and overeating during non-fasting time of the day contribute significantly to weight gain.
Another important reason for the weight gain is the disruptive sleep cycle, affecting the release of many hormones and chemicals that regulate carbohydrate metabolism and metabolic rate. Frequent invitations from friends and relatives during Ramadan for a big feast at iftar also result in overeating and weight gain.
Ramadan Meal Plan
Fortunately, Ramadan is an excellent opportunity to adopt dietary modifications for many Muslims who want to lose weight and maintain it. The spiritual and physical practice of self-discipline can help many achieve the weight loss target, for which they have spent hours in the gym and on diet programmes.
So how can we lose weight in Ramadan or at least maintain it? First, by realising that Ramadan is not just about fasting and iftar, but understanding the spiritual essence of the month by controlling hunger and worldly desires.
Second, introducing healthy meal choices at the iftar table as well as at suhour. Replace refined carbohydrates with wholemeal products. Refined carbohydrates include white flour, rice, white bread and sugar while wholemeal carbohydrates include brown flour, brown bread, brown pasta and food that are high in fibre. Wholemeal carbohydrates have low glycaemic index, which means they will be absorbed slowly into your body and maintain your blood sugar level while you are fasting.
Your Definitive Ramadan Weight Loss Guide
3. Eat the main course of the meal an hour or two after iftar so your body can digest food without overloading your tummy.
I have seen in my practice that people who were previously physically active tend to stop altogether in Ramadan. This results in abrupt weight gain in many due to lack of caloric burn and overeating at iftar and suhour. It is advisable to continue with the exercise but at less intensity and for less time minimising the duration to an hour, particularly with sufficient water intake. If you exercise regularly, work out it after isha prayers as by then you would have sufficient calories from the meal to give you energy and strength. However, if you have not incorporated exercise in your daily routine, you can go for a light or brisk walk after iftar dinner for at least half an hour to maintain your weight.
2. Have your dinner at least an hour and a half after iftar with a fair portion of vegetables, carbohydrates and proteins to meet your body’snutrition requirements.
Turkish Health Ministry Urges Balanced Diet While Fasting In Ramadan
3. Replace red meat such as beef with white ones like skinless chicken and fish to include healthy proteins in your diet.
4. Eat more fruit and salad if you get hungry between iftar and suhour. Avoid sugar-based items such as soda and caffeinated beverages.
6. After having the main course of the meal at dinner, take a walk for at least half an hour. This will help in digestion as well as burn extra calories that is added from iftar and dinner meals.
Healthy Food And Fasting This Ramadan
This website stores cookies on your computer. These cookies are used to improve your experience and provide more personalized service to you. Both on your website and other media. To find out more about the cookies and data we use, please check out our Privacy Policy.Ramadan is a holy month for Muslims during which they fast for 30 consecutive days. It is that time of the year the body is deprived of food and water for almost a day in order to feed the soul the noble traits of patience and gratitude. However, as the month approaches, we find quite the contrary happening all around us.
Instead of starving the body and feeding the soul, we do the total opposite: feed (read: over feed) the body and starve the soul. The results are also quite the opposite, then. Rather than gaining the benefits of fasting, we end up battling health issues. If you eat healthy during this month, you will not only attain physical wellness, but also be able to lose weight in Ramadan. In this blog, we’ll share a quick weight loss strategy with you that you can adopt this Ramadan.
If you are looking to shed a couple of pounds in Ramadan, then you must learn how to replace calorie-dense foods with nutrient-rich, healthy alternatives. You must be prepared to make some major changes to your lifestyle.
Tips How To Lose Weight During Ramadan
Once you are ready to switch to healthier alternatives, the next step is perseverance. It’s easier said than done. If you want to make it easier for yourself to follow this diet plan in Ramadan, prepare your meals beforehand, especially if you are working from home owing to the present COVID-19 pandemic in the country. You can cook your food in batches and store it in boxes. This will also deter you from buying ready-made food. You will have your own carefully planned and portioned meals, ready to eat, at the time of Iftar.
If you cook your protein in batches, it will not only save your time but also save you from binge eating. You can store roasted chicken breasts in your freezer. Another good idea is a colourful veggie salad with julienne-cut capsicum, cabbage, cucumber and tomato; a dash of extra virgin olive oil and small cubes of cottage cheese is a good way to provide your body with more nutrients and less calories.
Just like praying in Ramadan lifts you spiritually, fasting helps detoxify your body – if you eat the right way. To achieve your fitness goals in Ramadan, don’t drop out from your exercise regime, even if you can’t go to the gym because of the COVID-19 situation in the country. Instead, regular work-out sessions could help you stay active. Weight training three times a week can help maintain muscle strength.
Ramadan Weight Loss Diet Plan
You do not need to be too hard on yourself, though. A 45-minute workout in Ramadan is good for your weight loss journey. The best time to exercise early in the morning. Or you can exercise an hour after Iftar, when your body has re-stocked and can bear the intensity of the workout sessions. Get down to standard push ups, burpees, squats, planks and a 15-minute yoga. You can add cardio exercises too, which will help burn fat faster. Take your pick among the two types of cardio exercises: high- intensity interval training (HIIT) or low-intensity steady state (LISS).
HIIT is a fast way to lose weight in Ramadan. It includes 20-second sprints of intense workout followed by a 40-second rest. LISS is a low intensity work out like going for a swim, taking a walk or riding a bicycle. The main benefit of LISS is that it doesn’t put your body in stress, rather helps you to maintain your fitness levels.
When offered a platter full of fried pakoray or a bowl full of fresh fruit salad, you can choose the option with less calories. Go for nutrient rich foods instead of the regular fried options. In the same way, if you have to pick between a platter of fried samosay and a bowl of chholay (chickpeas), go for chholay. Similarly, if there is a soft drink or lassi on the menu, you should drink a glass of lassi.
How To Eat Right, Stay Healthy And Lose Weight During Ramadan
For dinner, you can have a steak with stir fried vegetables instead of skipping on dinner because if you skip dinner, you will feel less energetic during fasting hours.
The more you drink water, the less hungry you will feel. It is recommended to drink eight glasses of water at least during the day. You can add cucumber and yogurt in your diet so that you don’t feel thirsty during fasting hours.
Detox water recipes are also a good way to replenish thirst
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