RAMADAN 2018: how to maintain your weight during the holy month

Ramadan in India has already begun, and the people have begun their fasting, prayers and good deeds

It is also an excellent opportunity for Muslims to focus on returning to a balanced and healthy life. By fasting, you begin to learn how to manage your eating habits, how to improve self-control and discipline. The month of Ramadan requires you to give your stomach a break, and in doing so, you are able to break down and expel the toxins accumulated in your body.

Balanced nutrition and fluid intake are important between fasts. The kidney is very effective at keeping body water and salts, such as sodium and potassium. However, they can be lost through sweating. To prevent muscle breakdown, meals must contain adequate levels of energy food, such as carbohydrates and some fat. Thus, a balanced diet in sufficient quantity of nutrients salts and water.

People gain weight when their energy intake is greater than their energy efficiency. In other words, this happens when a person consumes more calories (eat) than burns (physical activity). Weight control is necessary for a healthy life. You can easily take the opportunity of Ramadan to lose weight. You do not have to stop eating or go to iftars.

Just follow these simple guideline guidelines:

To stay healthy during Ramadan, normal amounts of food from the main food groups: bread and cereals, milk and milk products, fish, meat and poultry, beans, vegetables and vegetables. fruits must be consumed. Fruit consumption after a meal is strongly suggested. In fact, our diet during Ramadan should not differ much from our normal diet and should be as simple as possible.

Avoid eating too much carbohydrate. Most Iftar dinners are made up of a ton of carbohydrates. Pasta, rice, bread, sweets and sugars are the most common culprits of weight gain in Ramadan. Try to reduce these elements.

Shour, the meal before dawn, should be a good, moderate meal that fills up and provides enough energy for several hours. It is therefore particularly important to include foods that are slowly digested in dawn meals. Complex carbohydrates are foods that will help release energy slowly during the long hours of fasting. Complex carbohydrates are found in grains and seeds, such as barley, wheat, oats, millet, semolina, beans, lentils, whole wheat flour, basmati rice, etc. Eat whole wheat or oat cereal or whole wheat bread with a cup of milk. Add 2-3 teaspoons of olive oil in a salad or cereal. Eat 1-2 servings of fruit, like as a last meal.

Al Iftar is the meal that breaks the fast. This meal could include dates, according to the prophetic traditions. Dates will give a refreshing sparkle of energy. Juice will also have a revitalizing effect. The meal must remain a meal and not become a party! Try to minimize special, high-calorie dishes that traditionally celebrate fasting.

Eat high fibre foods. Fibre-rich foods are also slowly digested, cereals, whole wheat, seeds, potatoes with skin, vegetables like green beans and almost all fruits, including apricots, prunes, figs, etc.

Consume enough protein during each of your Ramadan meals to make you feel full until the next meal, protein prevents you from eating too many sweets. Good sources of protein include fish, skinless chicken, lean cuts of meat, and legumes (chickpeas and beans), nuts and seeds.

Drink enough water and juice between Al Iftar and sleep to avoid dehydration and for the detoxification of the digestive system should be encouraged in fasting.

Fried foods, very spicy foods and foods containing too much sugar such as sweets, can cause health problems and should be limited during Ramadan. They cause indigestion, weight problems and heart problems. Fasting can often increase the levels of stomach acid in the stomach, causing a burning sensation, heaviness in the stomach and a bitter mouth. This can be remedied by eating high-fibre foods such as whole wheat bread, vegetables, hummus, beans and fruits. These foods trigger muscle action, churning and kneading food, break it into small particles, and thus help reduce acid build-up in the stomach.

In addition to these eating habits, people should do a physical activity of any kind based on their health status and preferences. Walking for 30 minutes after iftar, for example, is recommended. Another important point is to get enough sleep and not to exceed the necessary hours.

In addition, diabetics taking insulin should consult with their doctor to see if the dose can be adjusted for them to fast during Ramadan. In all cases of Muslim diabetics, they should closely monitor their blood sugar levels especially before and after meals.


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