Ramadan aka Ramzan is in the ninth month of the Islamic calendar. It is a month of fasting, prayer,giving and self-evaluation observed by Muslims. The month lasts 29-30 days depending on the sightings of the crescent moon. During this period, practicing Muslims fast from dawn till dusk. This is a complete fast where you eat & drink nothing. Not even water.
Ramadan diet is all about maintaining control and restraint. During Ramadan, if we just take care of what we eat in Sehr and Iftar then we can easily reduce our weight. However, due to the large variety of foods on the table (especially at Iftar) and all the Iftar parties and Iftar buffet deals, it truely becomes a nightmare to eat healthy during Ramadan. For Ramadan diet, rather than giving a fixed menu for everyone to follow, a better idea is to give healthy choices which one can mix and match along with tips to avoid weight gain during Ramadan.
HEALTH TIPS FOR IFTAR
- Fasting leads to low glucose levels, having foods high in carbohydrate during Iftar, can help balance the glucose levels in the body.
- One should avoid heavy meals on Iftar in order to prevent extra pressure on the stomach.
- Dinner during Iftar should be light followed by fruits and nute later on. Half a glass of fruit juice can also be an alternative to a fruit.
- Sweet desserts are not recommended as they make the individual feel hungry after a while (such foods contain simple carbohydrates which enter the blood rapidly; they stimulate pancreas secretion and shortly cause reduced blood glucose levels).
- Replace butter, fat, mayonnaise and various desserts including chocolates with herbal fats such as those extracted from olive and nuts (peanuts, nuts, hazelnuts etc.)
Getting exhausted during Iftar is very normal thus a light walk around the building or in the park before going to bed is usually suggested. The change of environment and exposure to fresh air may just wake you up in time to go for the next activity
While the above article guides you to eating healthier, there is no substitute for customized professional advice given by a qualified nutritionist. We urge you to speak to your personal dietician or if you need help, contact a nutritionist at Qua Nutrition.
You can contact us at 080 3232 9292 or log on to www.quanutrition.com to Book An Appointment.