How can we take advantage of Ramadan to lose weight? – Healing platform –
Sunday, April 9, 2023
Ramadan can be an ideal opportunity to adopt a healthy diet, in addition to investing the hours of fasting and iftar meals, in losing weight. So how do we invest Ramadan and fasting hours to lose weight?
Study: Ramadan fasting reduces body fat
During the fasting hours, the body uses fats and carbohydrates stored in the liver and muscles to provide energy from the foods eaten at night, while the kidneys conserve as much water as possible by minimizing the amount lost in the urine.
A study published in National Center for Biotechnology Information Ramadan fasting can:
- Reduces body fat without losing protein in body mass.
- During which the body converts its energy source from glucose to fatty acids.
- The body releases fatty acids from the adipocytes.
- Reduces body fat.
reported study Another is that the encouragement to exercise, as well as nutritional guidance and support, during the fasting period in Ramadan and after Ramadan, contributed to weight loss for many people, as fasting contributed to a significant decrease in weight and fat mass.
So what should be done to lose weight?
1. Hydration is key to losing weight in Ramadan
Humidity can be maintained by:
- Drink enough water (at least 8 glasses).
- consumption of hydrating or high water content foods such as soups, vegetables and fruits; such as cucumber, lettuce, tomato and watermelon during the suhoor and iftar meals.
High temperatures can also lead to increased sweating, so it is important to drink fluids to replace what you lose during the day, and avoid sugary soft drinks because they add a large percentage of calories to the diet.
Also read: When and how do I drink water while exercising?
2. Eat a light and balanced breakfast
The secret to losing weight in Ramadan lies in eating moderate meals without overeating. These meals include:
- Eat three dates for breakfast, because dates are rich in fiber and are a quick source of sugar that the body needs after fasting.
- Eat plenty of vegetables to provide vital vitamins and nutrients, while choosing whole grains that provide the body with energy and fiber.
- Eat a moderate amount of meat, fish or chicken to get healthy protein.
- Avoid fried and processed foods that are high in fat or sugar.
3. Do not miss the pre-dawn meal
When preparing for the Suhoor meal, you should make sure that the meal:
- Low salt to avoid feeling thirsty the next day.
- Include complex carbohydrates such as whole grain bread instead of refined white bread.
- It contains a good source of protein such as milk, cheese or eggs.
This combination will ensure that you have a stable level of glucose in your blood so that you will not feel hungry the next day.
4. Avoid processed sugar
It is necessary to avoid eating a lot of sweets after breakfast, as the sweets that are usually eaten in Ramadan contain large amounts of sugar syrup. Therefore, it is recommended to eat fruits rich in water, such as watermelon or any other seasonal fruit such as peaches.
5. Limit consumption of foods rich in fat
It includes fatty meats, and foods made with pastries, while avoiding frying. Instead, other methods of cooking can be used, such as steaming, boiling and cooking in natural sauces.
6. Avoid foods that contain large amounts of salt
When preparing a meal, it is advised to limit the use of salt as much as possible. Instead, various herbs can be used to enhance the flavor of the foods being cooked. Foods high in salt include:
- Sausages, processed and salted meats.
- fish products.
- Olives and pickles.
- Salty cheese.
- Spreads and sauces (such as mayonnaise and ketchup).
Also read: What processed meat does to our bodies!
7. Doing sports activities
To help lose weight, some sports activities can be practiced for 30 minutes, by doing some exercises that can be done from home, such as:
- Abdominal Exercises.
- Squat exercises.
Scientific audit: Dr.. Ghaithah Al-Iraqi,
Doctor specializing in clinical nutrition and positive psychology.