Ramadan is the holy month of fasting during which Muslims fast from sunrise to dusk. It is also the month when individuals are most concerned about what they consume. They do, however, eat extra between iftar and sehri to compensate for the calorie shortage. As a result of the combination of excessive food and a lack of physical exercise, weight gain occurs. You may lose weight or grow muscle during Ramadan with proper diet planning, quantity management, and smart exercising. This post will teach you how to lose weight during Ramadan and provide you with helpful weight reduction recommendations.
The number one cause of weight gain is bad eating habits, as most of our iftar meals consist of fried foods (pakoras, samosas, rolls, etc.) and sugary beverages. These foods are heavy in sodium, trans fat, sugar, and calories, all of which are considered harmful in large quantities.
Replace fried foods with grilled chicken and roasted or boiled veggies, and sugary drinks with fresh juice or water when organising iftar or sehri. Limiting your intake of these foods will keep you from acquiring excess weight.
Lean meats, eggs, and beans are high in protein and low in calories. Protein has a higher thermogenic impact than carbs and lipids and has been related to considerably improving metabolism and calorie burn.
Protein also takes a long time to digest and will keep you full for extended periods of time. Furthermore, meat and meat products suppress hunger hormones while increasing satiety hormones. For all of these reasons, protein is an excellent choice for iftar or suhoor.
Salads are nutritious, tasty, and refreshing. Instead of fried dishes, go for a bowl of salad. Vegetables are high in fibre, minerals, and antioxidants. They are low in calories and high in nutrients that support the immune system, decrease inflammation, and lower cholesterol.
If you want to reduce weight, incorporating salads into your iftar and suhoor is a terrific method to do it. Cucumber Greek Salad, Grilled Chicken Salad, Pineapple Cucumber Salad, and more variations are popular. Furthermore, beginning with a nutritious dish encourages you to make healthier choices throughout your iftar meal.
Reduce your use of sugary sherbets, juices, and other sweetened beverages, such as fruit juice and carbonated beverages. Drink plenty of water between iftar and suhoor since being hydrated is vital for weight reduction because it avoids overeating and weariness.
Furthermore, instead of sugary snacks, eat fresh whole fruit and raw veggies.
Maintaining a typical fitness programme while suffering from low energy levels during Ramadan might be difficult. However, it is critical to integrate modest activities into your programme to help keep your energy levels up and your metabolism constant. Exercise two to three hours after iftar or an hour before sehri is an easy option.
While fasting, it is not advisable to engage in strenuous aerobic activities or heavy weight-training exercises. Instead, add basic, light, and enjoyable activities that may be completed in as little as 10-15 minutes into your daily routine.
Make Your Favorite Iftar Dishes Healthier
If you don’t want to give up samosas and pakoras, experiment with other recipes and cooking techniques. Air fryers, for example, are a terrific alternative to deep frying, producing the same results but using fewer calories.
Here are some more examples:
Honey is used in place of sugar in fruit chaat.
Instead of frying, bake or air fry dahi baray/ballay.
Choosing fresh fruit juices or water over quick drink mixes and other processed beverages.
Avoiding eating manufactured foods.
Choosing handmade or healthful cuisine.
Gaining weight during Ramadan is preventable since specialists feel that fasting is one of the most effective weight-loss measures. Remember that the key to a good Ramadan weight reduction approach is perseverance while being attentive of what and how much you consume.