If you are planning to shed a few calories and lose weight significantly during Ramadan, here are some amazing but essential food tips to adopt during Sehri and Iftari meals.
Majority of people consider Ramadan to be the right month to get rid of the extra fat and lose weight. However, with over 14 hours of fasting and large and delicious meals twice a day, the results are different.
Plus, this holy month of fasting itself brings a variety of foods to tables, along with an increased passion for cooking and trying out new recipes for iftar. Therefore, losing weight during Ramadan becomes more difficult than ever.
Nonetheless, if you want to get a slim and spread out shape on Eid day, make these health tips a priority and achieve rapid weight loss.
Weight loss during Ramadan
1. Keep your body hydrated
Consuming plenty of water every day is the most beneficial step in losing weight during Ramadan. However, water intake should be balanced throughout the 24 hour period and not just at the suhur.
Increasing water intake, in addition to keeping you hydrated during fasting hours, also helps balance sugar cravings, thereby reducing direct glucose and promoting weight loss. Apart from that, breaking your fast with a glass of water is also a useful tip and aids in weight loss during Ramadan as it makes you feel full and therefore less food intake during iftar.
2. Avoid fried foods
The most dominant reason for weight and fat gain during the month of Ramadan is the mounted dishes of fried items on the dining table. Especially in a desi household, no iftar menu is complete without dripping oil, fried buns, nuggets, samosas, wontons and more.
However, if you are determined to lose weight during Ramadan, eliminating these mouth-watering fried foods from your plate is a must.
Fried foods are high in calories and low in nutrients. Therefore, their consumption regularly exceeds the recommended daily calorie intake for the diet of an average individual and is often considered overeating.
3. Avoid processed iftar sugars
Another major ingredient that hinders weight loss practices during Ramadan is processed sugar, without which Pakistani iftar meals are half-finished.
Sugar consumption during Ramadan is doubled with daily sugary drinks, desserts and other foods. And, therefore, adds to the calorie intake which blurs the pattern of weight loss.
The point of bypassing sugar consumption during Ramadan is for sugars or sugary meals to deliver glucose directly to the body, interrupting the fat burning process, and therefore increasing weight rather than reducing it.
However, if you have a sweet tooth, processed sugars can be replaced with foods that are naturally high in sugars like fruit and honey.
4. Limit your salt intake
A high sodium content promotes dehydration because it promotes the elimination of water from the body. Hence, it triggers thirst and impacts the body’s ability to digest and absorb fluids.
As water is known to burn extra fat, it is necessary to reduce salt intake if you are aiming to lose weight during Ramadan. In addition to this, not only food items, salty snacks and nuts should also be avoided.
Read more: Healthy Sehri meals to keep you energized all day
5. Cut down on carbohydrates
The exchange of refined carbohydrates with whole meal products is also very important for weight loss during Ramadan. Carbohydrates from whole meals have a low glycemic index, which means that they will be absorbed slowly into your body and keep your blood sugar levels up while you are fasting.
Refined carbs include white flour, rice, white bread, and sugar, while whole meal carbs include brown flour, brown bread, brown pasta, and foods high in fiber.
To mention here, cutting down on carbohydrates doesn’t mean stopping them. Carbohydrates are the body’s main source of energy, which are broken down into glucose. And, glucose is the only form of sugars that the human brain can use. Thus, a small portion of carbohydrates like in fruits, pulses, etc. can be consumed.
6. Add protein to your plate
Protein serves as fuel for your muscles and helps burn fat in the body. Therefore, adding a serving of high protein foods to your plate, especially during Sehri, is good for weight loss during Ramadan. High protein sehri meals help reduce the risk of fat accumulation in the body other than appetite reduction by lowering the level of the hunger hormone called Ghrelin.
Healthy proteins include eggs, especially egg yolks, boiled chicken, white chicken, and an occasional steak. It is best to avoid red meat.
Many people use Ramadan as an excuse to skip the gym and exercise routines. However, if your goal is to lose weight and lose weight during Ramadan, exercise is the key.
Plus, the best time to exercise and burn calories is after Iftar, when you’re loaded with flavors and cravings.
8. Portion control
Another important step towards weight loss during Ramadan is the amount of food eaten during sehri and iftar classes. While you are balancing meals with healthy foods, consuming more water and fluids and less of your main supper also contributes to instant weight loss.
9. Avoid the consumption of tea
Tea, coffee, and other caffeinated drinks are natural diuretics that push water out of your body, promoting dehydration. Replace these drinks with herbal teas, to promote weight loss during Ramadan.
Read more: Unhealthy Food Items to Avoid in Sehri and Iftar Meals