Healthy Diet Tips for Ramadan: Ramadan Diet Tips

Healthy Diet Tips for Ramadan: Ramadan Health Tips

​During the blessed, holy month of Ramadan, healthy adult Muslims perform daily fasting from dawn until sunset. Individual breaks the fast at the time of sunset with a small meal called Iftar and starts his/her fast by eating before the time of dawn at Suhoor or Sehri. There is much evidence which suggests that fasting can have positive effects on your health.

Who Fasts and Who Doesn’t

The fasting is strictly observed, by all adult Muslims. The elderly people, diseased person, and demented person are exempt from the fasting. Also pregnant women, women during the number of their menstruation, and girls nursing their newborns are excluded. In some Muslim communities, those who miss the fasting portion of Ramadan generously helps feed the poor and unfortunate people during the suhoor and iftar meals.

Suhoor and Iftar

During Ramadan, two main meals are observed: Suhoor or Sehri(served before dawn) and Iftar(served after sunset). Suhoor should be a hearty, healthy meal to supply needed energy throughout each day of fasting — it ends when the sun rises and so the fajr, or matins, begins.

At the highest of the day, when the sun sets, the maghrib prayer starts, and so the day’s fast is broken with iftar. Many Muslims break their fast by eating dates at the beginning of the iftar meal. Muslims can continue eating and drinking throughout the night until the subsequent day’s suhoor. At the highest of the Ramadan month, Muslims celebrate the Festival of Fast-Breaking, called Eid al-Fitr.

Know the importance of eating right

Though I don't focus much on food consumption during iftar, I do know it's crucial to own a correct diet.

Most folks have different schedules during Ramadan, whether thanks to work or school. For those folks who cannot stay awake all night, we want proper sleep together with proper food intake to permit us to fast and last the subsequent day.

With the change in eating routines and habits, we could also be oblivious to the very fact that we may be putting on weight. We don't have the time to workout, nor will we specialize in clean eating. it's Ramadan after all, so we've got the assumption that indulging in greasy foods for iftar/suhoor will give us energy throughout the day.

The whole concept that greasy foods give us more energy is inaccurate. In fact, heavy greasy meals cause you to feel fatigued faster when standing for long prayers. Crash rates with greasy fatty foods are beyond clean foods.

Fasting could be a Natural Detox

Have you noticed that in Ramadan our bodies feel more rested? It's because fasting gives your system digestion a rest, and this may energize your metabolism to burn through calories more efficiently. If your digestion is poor, this may affect your ability to metabolize food and burn fat.

Fasting can regulate your digestion and promote healthy functioning of our bodies, and hence improving your metabolic function. As per some researchers, not eating anything for only one individual day has shown to assist the body clean up the toxins and regulate the functioning of other organs of the body like liver and kidneys.

Here are some major Diet Tips for Ramadan to be followed:

• General

• Divide your food intake into three meals (Suhoor, Iftar, and Night).

• Avoid large amounts of sodium (table salt) to manage your pressure level and avoid feeling thirsty throughout the day.

• Avoid large amounts of potassium. If you select to eat dates, eat only 1 or two every day.

• Avoid large quantities of phosphorus.

• Boil, bake or grill your food instead of frying.

• Avoid processed and canned meats, fish and chicken, as they contain an oversized amount of salt.

• Do not exercise during the daytime; evening is healthier.

• Do not consume plenty of food at once.

• Chew your food well.

• Suhoor

• Do not skip Suhoor. so as to avoid weakness and fatigue throughout the day, it's important that patients with nephrosis eat more calories than individuals without nephrosis.

• Delay your Suhoor meal to Fajir time.

• Consume lots of protein.

• Consume slow-digesting, fiber-rich foods (such as whole-wheat bread, legumes, salads and vegetables) which will help sustain you throughout the day.

• Increase your fiber intake, like whole wheat bread, legumes, salads and vegetables.

• Avoid eating a significant meal, especially if you return to sleep after consuming it.

• After consuming a meal, the system digestion has to digest the food then absorb the nutrients. Some food items that are easily digested (such as rice or potatoes) on the other side (such as meat or fried foods) need many hours to digest. The system digestion slows down during sleep.

• Try to consume low-fat foods, avoid large meals, opt for a walk two hours after you eat, and return to sleep no before three hours after eating.

• Sleeping soon after consuming the meals results in improper digestion, and will cause constipation and gas problems.

• Iftar

• Eat your Iftar meal at sunset, as permitted.

• Reduce your intake of sweets (such as sweetened gelatin, jam, and sugary drinks). Sweets don't keep you feeling satisfied for long.

• Your body will adapt and your hunger will subside as the month of Ramadan goes on.

• Make your meal low in fat (avoid fried food and use lean protein). Foods like samosa should be baked, not fried.

• Be careful to not drink over one liter of water/fluid after Iftar time to stop water retention in the body that might affect their heart.

• Do not overeat.