How to Make Your Ramadan Healthy
Here are a few ways you may restart your metabolism and lose weight during Ramadan by combining fasting and good meal choices.
Ramadan has numerous spiritual benefits, but when observed properly, the holy month of fasting also has measurable physical advantages.
Fasting and good eating together can help you reset your metabolism, which can help you lose some weight and manage your cholesterol.
There shouldn’t be an abundance of pakoras, parathas, and buffet-style iftars throughout Ramadan. You won’t be able to burn off the daily half-kilo of jalebis by taking those afternoon naps. It is against Sunnah to treat fasting as a free pass to overindulge in food.
It’s unnecessary to pass out each iftar or stumble to bed after consuming litres of liquid at sahoor only to waste the following two hours urinating it all out. Therefore, Ramadan doesn’t have to involve eating only bland, uninteresting, and foreign “diet cuisine” in order to be healthy.
You may easily include both your favourite Ramadan indulgences and the types of foods you typically consume into a smart, nutrient-dense eating schedule.
Here are the top 5 guidelines for eating well during Ramadan:
1. Keep everything in moderation
If possible, limit your consumption of parathas and pakoras to once per week as a reward instead of a daily indulgence. Try a nutritious channa chaat with lots of vegetables and seasonings or the famous iftar food dahi baray, which is far less greasy, at Iftar rather than pakoras. Try tiny grilled chicken shashliks in place of pakoras or roasted samosas in place of greasy ones.
Limit your options to assist you to avoid overloading. At iftar, enjoy one snack item with your dates before a straightforward dinner which should also be kept to one dish of either rice or roti and gravy.
Parathas are a terrible choice for Sahoor in any scenario and are probably giving you heartburn. They cause tiredness rather than giving you a steady burst of energy to get you on your way since they are full of refined flour and fat. Rather, focus on eating complex carbohydrates for breakfast, such as whole-wheat or bajray ki roti, daal chawal, or oatmeal. Eggs are fantastic if they are prepared with little to no oil, but you may increase the protein in your breakfast.
Enjoy your favourite Ramadan foods, but keep unhealthy foods to small quantities that you enjoy instead of large ones that you scarf down. And be wary of the Iftar buffet because the Qur’an is very clear against waste.
2. Space out your water intake
The worst element of fasting, particularly when it’s hot out, is dehydration, yet drinking a lot of water at sahoor isn’t the best course of action. One of two things happens when you stuff your belly like a water balloon: either you throw up, or you have to keep going to the bathroom. One of two things happens when you stuff your belly like a water balloon: either you throw up, or you have to keep going to the bathroom.
Staggering your fluids over the night is far wiser. Water should be consumed in two glasses at iftar and then once every hour until bedtime. You will have consumed six drinks of water by the time you go to bed. If you strive for a reasonable two glasses at sehri, you will have consumed 8 glasses total, which is typically enough.
And of course, stay out of the sun as it is dehydrating. And make sure not to count tea and coffee as fluid intake as it is dehydrating in nature and not drink any caffeinated drinks during sahoor.
3. Avoid sugar at all costs; it is the root of all problems.
When we crack open our Rozas, we all have a sweet tooth need, but sugar causes highs and lows that lead to more cravings and disrupt your metabolism. Sugar is a major factor in Ramadan overeating since it provides empty calories with no nutritional value. While completely giving up sugar could be difficult, reducing it is crucial.
Avoid consuming Coke or Pepsi from those enormous special deal bottles. Lower the proportion you use gradually to lessen the sugar punch if you’re anything like me and Ramadan wouldn’t be as enjoyable without a glass of Limopani or Tang every Iftar.
Before you indulge in any mithai or chocolate, fill it up with fruit. Avoid the sugar jar and add grapes for sweetness to your fruit chaat. Change to Ras Malai instead of Gulab Jamun because it contains more milk and far less sugar.
4. Friend the fibre enriched foods
Constipation becomes a serious problem for many people when mealtimes are irregular and they don’t get their morning coffee, and the accompanying gas makes matters worse.
To keep your intestines moving, increase your intake of fibre. Although fresh fruit and vegetables are best, you can boost your consumption of fibre by adding wheat bran to your cereal or eating a few dry prunes each night.
Keep the oil back in your kitchen cabinets where they belong
A balanced diet must include healthy fats in moderation, but as a nation, we frequently consume too much oil. The enormous oil cans that are advertised throughout every Ramadan? They merely fill the pockets of the brands and our hips and arteries.
Watch how much you use when you pour your oil into tiny bottles. Keep fried food for exceptional occasions only, and whenever you can, bake or grill your meals. Delicious alternatives that require far less oil include baked filo pastries, baked samosas, and grilled kebabs. Turn a blind eye towards all the carts selling fried delicacies on every street. As they are usually unhygienic and unhealthy.
Little adjustments can have a big impact when it comes to changing how we eat during Ramadan. For instance, we attempt to maintain our iftar meal as similar to a typical dinner as possible and very occasionally prepare those samosas in our home. Fruit, dairy, and complex carbohydrates abound during Sahoor.
An additional advantage of eating less “special” time-consuming delicacies during Ramadan is that it will save you time. That frees up the cooks, who are mostly women, allowing them more room for prayer and religious affairs. In the end, that is the main focus of Ramadan. Happy Ramadan! May this month of Ramadan bring us all many blessings.
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