Barkat Health & Pharmaceutical Group: Ramadan is one of the best opportunities to reconsider one’s lifestyle and dietary habits. Fasting can have positive effects on health, but many people, especially during Ramadan, tend to gain weight.
This issue is primarily caused by changes in diet and sleep patterns. While this month is specifically for spiritual growth, following a few simple and effective tips can prevent weight gain and even help with weight loss.
Balanced Nutrition for pre-dawn meal before fasting & Iftar
Maintaining a proper nutrition pattern for pre-dawn meal before fasting and Iftar is crucial for controlling weight. During Suhoor, it is better to consume foods rich in fiber, low-fat proteins, and whole grains like oats, legumes, and vegetables. These foods help keep you fuller for longer and prevent intense hunger throughout the day.
On the other hand, during Iftar, it is important to eat gradually and avoid overeating. Instead of consuming fatty and sugary foods, it is better to start the Iftar meal with nutrient-rich options such as soup, salad, and low-fat proteins. Starting Iftar with a light snack like dates and water can also aid in better digestion.
Managing Portion Sizes
One of the biggest issues during Ramadan is overeating at Iftar. When the body becomes hungry after fasting, there is a tendency to consume large amounts of food, often unhealthy. To avoid this, it is recommended to control food portions and opt for light, low-calorie foods instead of heavy or fried meals. Smart approaches such as eating smaller meals and consuming foods rich in fiber and protein can help you stay fuller for longer and prevent overeating.
Smart Beverage Choices
During Ramadan, some drinks like sweetened syrups and sodas can significantly increase your caloric intake. It is better to choose beverages without sugar, such as water, green tea, or herbal tea. These drinks not only help with hydration but also contribute to weight management.
Additionally, drinking enough water at different times during the night helps prevent dehydration and reduces false feelings of hunger.
Exercise & Light Physical Activity
Although Ramadan may not be the best time for intense exercise, engaging in light physical activity such as walking, cycling, or stretching exercises after Iftar can help with weight management. Exercise not only helps burn extra calories but also improves metabolism and maintains physical fitness.
It is advised to keep your workouts light to avoid excessive fatigue. Relaxing activities such as yoga and brisk walking can have positive effects on maintaining weight.
Sufficient Sleep
One of the key factors contributing to weight gain is insufficient sleep and inadequate rest. During Ramadan, changes in sleep patterns, especially at night, may lead to anxiety and unnecessary overeating. Therefore, it is crucial to ensure quality sleep, particularly after pre-dawn meal before fasting and Iftar.
Getting at least 7 to 8 hours of good sleep at night can improve metabolism and regulate hunger hormones. Proper and regular sleep provides the energy needed for fasting and prevents overeating during the night.
Consumption of Fiber-Rich Foods
Fiber plays a crucial role in weight management and prolonged satiety. Foods rich in fiber, such as vegetables, fruits, legumes, and whole grains, not only support digestive health but also prevent overeating.
Consuming these foods, especially during pre-dawn meal before fasting, is highly beneficial, as they are digested slowly and provide sustained energy throughout the day.
Eating Slowly and Paying Attention to Satiety Signals
During Ramadan, some people may eat quickly due to intense hunger after fasting. This can lead to overeating and weight gain. Therefore, it is important to learn to eat slowly and pay attention to the body’s satiety signals.
Eating slowly and mindfully allows you to recognize the feeling of fullness earlier and avoid overconsumption of food.
Reducing Consumption of High-Calorie Foods & Sweets
During Ramadan, many people, due to gatherings and family celebrations, tend to consume high-calorie foods and sweets. These foods not only contain excessive calories but may also cause a spike in blood sugar. Instead of indulging in these foods, it is better to opt for healthier homemade options like salads, soups, and dishes with low-fat proteins.
If you crave something sweet, it is better to limit your intake and choose low-sugar alternatives to enjoy the flavors in moderation.
Managing Stress & Avoiding Emotional Eating
In some cases, stress and emotional pressure can lead to unnecessary food consumption and weight gain. One effective way to manage stress during Ramadan is by using relaxation techniques such as deep breathing, yoga, or meditation.
These practices help you stay calm and avoid emotional or stress-related eating.
Changes in Food Industry & Promoting Healthy Consumption
Food producers and the food industry can play an influential role in reducing the consumption of unhealthy foods during Ramadan. Clear nutrition labels, reducing sugar and salt content in foods, and introducing healthier options can help shift eating patterns in society.
Thus, although the primary responsibility lies with the individual, these changes can create an environment where people have easier access to healthier choices.
Conclusion
Ramadan can be an excellent opportunity for re-evaluating lifestyle and dietary choices. By following simple nutritional tips, engaging in light physical activity, ensuring adequate sleep, and managing stress, one can prevent weight gain and even aid in weight loss. This month is not only an opportunity for spiritual growth but can also have a positive impact on physical health and fitness.
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