Ramadan is a special opportunity to cleanse the body and soul... but changing the eating pattern can be challenging for many fasting people.... Some people gain weight during Ramadan... while others may face the problem of unwanted weight loss due to long hours of fasting and insufficient calorie intake... Therefore, adjusting the Ramadan diet in the right way is very important to maintain health and reach fitness goals.

In this article from the GCORP LLC health magazine, we talk about how to follow a diet in Ramadan and we offer you some solutions that you can use to control your weight... Stay with us until the end of this article.

Ramadan diet for obese people

If you are overweight and looking for a weight loss diet in Ramadan, observe the following points during fasting:

1... Reduce the consumption of carbohydrates

When it comes to the best weight loss diet for Ramadan, cutting down on carbohydrates, especially refined carbohydrates like pasta and whole grain bread, is one of the most important things you can do. This helps the body use fat stores as an energy source instead of glucose (sugar).

2.... eat more protein

Diets rich in protein help to lose weight, increase metabolism and control appetite.. Therefore, it is better to prioritize consumption of protein sources such as chicken, fish and low-fat red meat in Iftar and Suhoor... Eggs can also be a good option for Ramadan... All these foods contain high-quality protein.

Learn more: Exercise during Ramadan

3.... avoid consuming sugary drinks

If you are using the Ramadan diet to lose weight, you should know that sweet drinks have no place in it... Even natural fruit juices contain a lot of sugar and, unlike fruits, cannot stimulate the feeling of fullness.... That is why it is recommended to replace them with lemon, orange or mint flavored water.

Soda has more sugar compared to juice... so that you get about 32 grams (6 teaspoons) of sugar from a can of regular soda.... Many people turn to diet sodas, which are a good option if consumed in moderation (up to 2 times a week)... but the best alternative is soda water without sugar.

4... Limit dessert consumption during Ramadan diet

Ramadan fasting diet may traditionally include a lot of desserts or sweet and fatty foods.... We all know that desserts are high in sugar and calories and can cause weight gain.... If you want to lose weight, limit dessert to 2 times a week and eat fruit or some dark chocolate instead.

Learn more: What is a fasting diet?

5.... Don't overeat

After hours of fasting, it is normal to be hungry and want to eat a lot during the Iftar meal....but you should know that overeating, especially consuming a lot of sweet or fatty foods, can cause weight gain or even digestive problems.

In the Ramadan diet, it is better to dedicate half of your plate to vegetables and salads... Then fill a quarter of the plate with healthy proteins such as chicken or fish and fill the rest with carbohydrates such as bread and rice... In addition, limit the consumption of fried foods and use steamed or grilled foods instead.

6.... Drink enough water

If you want to have the best diet in Ramadan, make drinking water a priority... Because dehydration can cause mood changes and increase fatigue, which ultimately affects energy and memory levels... Also, supplying the body with the water it needs plays an important role in preventing and treating headaches, kidney stones, and constipation, and helps control blood pressure.

There is evidence that staying hydrated can reduce appetite, which is very helpful during Ramadan...but how do you stay hydrated from sunup to sundown without drinking water? For this, you should use the time between iftar and dawn as a great opportunity to drink water....Always carry a bottle of water with you and drink as much water as possible throughout the night.

Choosing the right foods can also help keep the body hydrated... For this purpose, it is necessary to include water-rich foods such as strawberries, watermelon, cantaloupe, cucumbers, zucchini, bell peppers, and tomatoes in your schedule... In addition, if Ramadan is in the hot season of the year, wear cool clothes and do not be exposed to direct sunlight..

Slimming diet after Ramadan

If you don't follow the above tips during Ramadan and you gain weight, don't worry.... You can lose weight and get fit by following the following recommendations:

• Eat a healthy and balanced diet. Cut down on processed foods, sweets and unhealthy fats and instead use nutritious foods such as lean proteins, vegetables, fruits and whole grains.
• Control the size of your meals. Avoid overeating, especially at dinner.
• Don't skip breakfast. Eating a healthy and complete breakfast helps increase metabolism and appetite control throughout the day.
• Eat healthy snacks. Use nuts, fresh fruits, low-fat yogurt or vegetables instead of unhealthy snacks.
• Increase your physical activity. Regular exercise such as walking, running, swimming or cycling will help you burn calories and lose weight.
• Get enough sleep. Lack of sleep stimulates appetite and weight gain... Try to sleep at least seven hours every night.

Learn more: Weight loss without dieting

Ramadan diet for thin people

If you are underweight and intend to fast, your diet should be adjusted to provide the energy and nutrients your body needs... Below are some practical tips on following a weight gain diet during Ramadan that will help you maintain or even gain weight during fasting:

1... eat iftar in 2 steps

Some people feel full after eating soup or soup and as a result they can no longer eat their main meal....this usually leads to insufficient intake of calories and ultimately weight loss....to avoid this problem, it is better to eat your iftar in 2 stages....Ramadan obesity diet starts with dates, milk, porridge....then you pray and then eat the main meal....this way you give your stomach time to prepare for the main meal be prepared.

2.... Don't exclude suhoor from Ramadan meal plan

To prevent weight loss and maintain energy throughout the day, eating breakfast is essential.. Skipping this meal can cause weakness, decreased physical strength and weight loss...

3... Try different drinks

Between iftar and dawn, you can use natural and nutritious drinks instead of water.. 100% natural juices without additives and sugar are your ideal option.. You can also drink a glass of milk to provide some calories, protein and calcium needed by the body.. use it.

It may be tempting to add carbonated soft drinks to your Ramadan diet....but these products have no nutritional value despite being high in calories....they are high in sugar and can endanger your health and increase the risk of chronic diseases if consumed continuously.

Learn more: 10 kg weight loss diet for one month

4.... Don't neglect high-calorie and healthy foods

To increase your calorie intake, you can add high-calorie and healthy foods to your Ramadan diet. For example, spread some peanut butter on whole-wheat bread, drizzle olive oil on a salad, or eat olives with a meal.

Furthermore, since you cannot have frequent meals throughout the day, spice up your food with various spices and seasonings... This will increase the pleasure of eating and increase your appetite.

Endword

Following a balanced diet during Ramadan will help you avoid hunger, weakness, headaches and weight fluctuations... Consuming nutritious foods, avoiding fatty and sweet foods, and paying attention to the amount of fluids you consume, all play an important role in maintaining your health.

If you suffer from obesity or underweight or have certain medical conditions, it is better to consult a nutritionist to adjust your Ramadan diet... You can visit the website of GCORP LLC and consult the best specialist doctors including online nutritionist... Also, GCORP LLC provides you the opportunity to make an appointment through the appointment system... with a specialist Make an appointment to see an online nutritionist for your chosen nutrition.

Frequently Asked Questions

Sources: dubaipt, nestle-family, gymnation, healthline