7 Healthy tips for Ramadan fasting

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During Ramadan, fasting is an essential part of the daily routine for millions of people around the world.

Ramadan fasting is a time for spiritual reflection and discipline.

It's a period that can enrich our spiritual well-being, but if not approached carefully, it can also take a toll on our bodies.

Therefore, it is essential to nourish our bodies properly during this month to maintain good health and energy levels.


Ramadan Fasting Tips

Fasting during Ramadan can cause dehydration due to the limited intake of food and drinks before sunrise and afterwards.

When fasting people get up early to have Suhoor before dawn, this usually causes sleep deprivation and dehydration, which ultimately leads to headaches.

Healthy eating can be achieved during ramadan if there is control over the quantity and type of food.

"GymNation wishes you Ramadan Kareem!"

Here are 7 healthy Ramadan tips as a guide to your body during Ramadan:

1. Do not skip Suhur

Suhoor in ramadan

Breakfast is a very important meal for everyone to stay healthy.

During Ramadan, it's importance is highlighted even more.

Skipping Suhur can negatively affect your day cause Skipping Suhur makes you fast for longer, which means your body misses out on the energy it needs before the fasting ends.

When you fast for longer periods, your hydration and glucose levels increases.

As such, skipping Suhur increases the likelihood of over-consuming during iftar, ultimately, leading to an unhealthy fat loss.

2. Do Not Over Eat During Iftar

over eat during Iftar

Just as avoiding Suhur does no good: over-eating during Iftar could cause damage to the body.

Iftar should be a good, balanced meal that includes major food groups.

Eating too much or indulging in solely fatty food can cause you to feel sick and lose weight in an unhealthy way.

These habits are harmful for people suffering from chronic diseases. In turn, that can lead to a number of severe and serious illnesses.

3. Avoid Eating fried, Salty And High Sugar Food

fast food

During fasting, individuals may reward themselves with delicious greasy food and sugary snacks when they're hungry.

Even if this food makes you feel good, long-term it makes fasting harder the next day.

In addition to reducing body fat, eating fatty and sugary foods also results in tiredness and irritability.

It's best for your health to reduce salt intake in the morning and avoid eating fried foods all day.

Try incorporating foods from every major food group—fruits, vegetables, rice, and others as such.

Building good eating habits means avoiding fatty and sugary foods and choosing fiber-rich options.

This can bring positive changes, even after Ramadan.

And remember that weight gain, or "unhealthy weight gain" can be attributed to a variety of factors:

Unhealthy foods, such as high-fat snacks and sugary drinks, along with genetics, can play a significant role in causing obesity and weight gain.

In addition, certain medical conditions, such as high blood pressure, elevated blood sugar, and imbalanced cholesterol levels, can lead to unintentional weight gain.

Furthermore, the availability and affordability of fresh, whole foods in some areas may impact individuals' dietary choices.


4. Drink more water during Ramadan

glass of water

It's completely normal that people get dehydrated during fasting.

Try to hydrate with 8 glasses of water a day during the time allowed to eat and drink.

Fluids can include juice, milk, or soup, although water is an alternative to help you quench your thirst during the fasting period.

Why is this important?

The human body is made up of approximately 68% water.

It plays a vital role in the body's function of absorbing nutrients and reducing waste.

Water can be lost through urine or sweat and recovered through food and drinks.

When dehydration occurs, it causes weight loss, which occurs immediately after normal consumption.

5. Eat, rest and exercise strategically during Ramadan

runing as exercise

Planning your activities or meals during your fast will be helpful in re-fueling yourself and preparing for the following day.

Observing fasts without eating or drinking can actually make you weak.

So, going for light exercises can help you stay fit during the month.

The best way to manage your weight is by going for walks after your evening meal; this helps with digestion.

6. Choose healthy options

healthy plate

Hunger can lead people to choose tasty and quick fast food options.

These processed foods have lots of salt and sugar to last longer. However, they make you thirstier than normal.

While they taste good, they might not be great for your health in the long term.

It's important to practice moderation and choose healthier options that provide essential nutrients for our bodies.

One way to combat unhealthy food cravings is by cooking at home using fresh ingredients. This allows us to control the amount of salt, sugar, and other additives in our meals.

Ramadan healthy eating tips

here are some healthy eating tips to consider:

  1. For iftar, ensure you eat plenty of tasty salad greens and vegetables to go with your main meal. By ensuring at least half of your plate is full of healthy nutrients, you'll get the energy and vitamins you need.

  2. consuming fibre rich foods are often fortified with vitamins and minerals, providing extra nutrients to keep you energised throughout the day.

  3. As well as include low-fat dairy products, such as low-fat labneh or laban. Also, incorporate healthy unsaturated fats like avocado, unsalted nuts, salmon, olives, and olive oil.

  4. After a long wait without eating, it's okay to reward yourself. However, try not to eat too many fatty or sugary foods. Instead, go for fruits that have natural sugars. They'll give you the flavorful taste and the energy you need.

  5. Eating complex carbohydrates, such as fruit and vegetables, beans, brown rice, chickpeas, and lentils. Will provide you with a long-lasting source of energy throughout the day.

  6. High fibre breakfast cereals – these provide plenty of fibre and are often fortified with vitamins and minerals, providing extra nutrients.

7. Regulate Your Sleep Cycle

man Sleeping

If you are into the habit of sleeping late and waking up early, then one of the best health tips is to regulate the sleep cycle by modifying it according to Ramadan.

In fact, getting into the habit of taking an afternoon nap can work great as well.

Ramadan Tips for Regulating Your Sleep Cycle

  1. Avoid caffeinated drinks such as coffee, tea, and fizzy drinks because caffeinated drinks can make some people urinate more often, which may lead to dehydration.

  2. Getting into the habit of an afternoon nap can help as well.


FAQS about Ramadan fasting

How to do Ramadan without losing weight?

Don't lose weight during Ramadan, and here is how:

1. Ensure your calorie intake matches your body's needs.

2. More calories lead to weight gain, while a deficit results in weight loss.

3. To prevent muscle loss, focus on consuming protein rich foods - aim for at least 0.8 grams of protein per every 1 kilogram of your body weight.

Does Ramadan fasting have an affect on body weight?

The average hours of Ramadan fasting in UAE is 12-13 hours. study says the mean weight loss of males and females was 1.4 ± 1.2 kg and 0.8 ± 0.5 kg, respectively, which may be due to reduced muscle mass (men - 0.48 ± 0.31 kg; women - 0.43 ± 0.27 kg)

Does your stomach shrink during Ramadan?

When observing Ramadan and fasting, your appetite is naturally curbed, leading to a positive transformation in your lifestyle and digestive system.

By adjusting to eating less, your digestive system enjoys a break and your stomach gradually shrinks.

This decrease in appetite can have longer-lasting effects compared to various trendy diets.