Ramadan is just approaching us. In the month of Ramadan, we can increase our religious and bodily benefits. In the USA, a study was carried out related to mental health improvement during Ramadan. The researchers predicted that during fasting, the body produces more brain cells and improves the brain’s working strategy. The long fasting period protects Muslims from overeating and drinking for a more extended period. We show you ramadan diet plan to lose weight.
So, do you want to lose weight in Ramadan? Proper planning and the right guidance are necessary pillars to lose weight while fasting. It’s the month that teaches us to stay away from evil deeds, including bad eating habits. Let’s adopt a healthy Ramadan diet plan to focus on spiritual purification and healthier life ahead.
HOW TO LOSE WEIGHT IN RAMADAN?
Our Ramadan diet plan for weight loss comes with some basic and straightforward steps that you can quickly adapt.
KEEP YOUR BODY HYDRATED
Hydration is a crucial factor when it’s about how to lose weight during Ramadan. However, this mission seems impossible during long fasting hours, but drinking plenty of water will help you avoid dehydration while fasting. Two liters or eight glass of water a day will be helpful, and you can manage it in the given way:
- Two glass of water at Iftar
- Four glass in between Iftar and Suhoor
- Two glass at Suhoor
HAVE A BALANCED RAMADAN DIET PLAN
In Ramadan, the metabolism slows down, so the body’s energy needs also decrease inevitably. Break your fast with dates as they are a great source to fulfill your energy needs.
REDUCE SALT IN-TAKE DURING SUHOOR
Sodium dehydrates the body; therefore, the best option is to avoid foods in sehri dishes that contain salts majorly. They make you thirsty and affect your ability to digest and absorb body fluids.
FRUIT AND VEGETABLE SALAD
In Pakistani Ramadan recipes for Iftar, fruit salad, extra virgin olive oil, and tiny cubes of cottage cheese are a great way to provide your body with more nutrients and fewer calories. Another important iftar idea is to eat a vegetable salad with julienned capsicum, cabbage, cucumber, and tomato.
SKIP PROCESSED SUGARS
Remove processed sugars from your diet and add natural sugars such as fruits, nuts, jaggery, and honey to your Ramadan menu.
FUJIAN DIET TEA
Add Fujian diet tea made from purely natural ingredients, thus losing weight and protecting against various diseases, including constipation and gas.
PORTION CONTROL AND CALORIE COUNT
Calorie counting is something that is constantly under thought in the Ramadan diet chart. Ramadan is the time of year where one should be as conscious and watchful as possible about consuming food. One should avoid food with high-fat contents and prefer low-calorie healthy foods to maintain their bright, healthy look.
NOT SKIPPING SUHOOR
In Ramadan, Suhoor replaces breakfast. Breakfast is an important meal that starts the day and gives the body energy to deal with routine tasks. So, don’t skip Suhoor during Ramadan as its
WORK OUT IN RAMADAN
A 45-minute workout is very effective for weight loss in Ramadan. The best time is to exercise early in the morning. Further, you can exercise an hour after Iftar, when your body is re-energized and can tolerate exercise sessions’ intensity. Get down to the standard push-ups, burps, squats, planks, and 15 minutes of yoga.
TAKE YOUR PICK
When a dish full of fried pakoras or a bowl full of fresh fruit salad is being offered, go for a salad full of nutrients. Similarly, if you have to choose between a plate of fried samosas and a bowl of lentils, go for a healthy lentil dish. If there is a soft drink or lassi on the Ramadan menu, you should prefer the latter to comfort your stomach.
WHAT CHANGES SHOULD PEOPLE MAKE IN RAMADAN?
It would be best to consider some factors in your Ramadan diet plan to reduce the chances of being overweight. It otherwise makes you depressed and promotes anxiety about your fatty appearance.
- Avoid overeating during Iftar and finish your fast with fruit salad.
- Slowly eat your meal by chewing every bite well.
- Further, eat heavy meals after a break of one or two hours of Iftar to digest food quickly without overburdening the stomach.
Here we have complied readily to get Sehri and Iftar ideas that you can follow for weight loss in Ramadan.
One cup of cooked oatmeal with a half cup of milk.
One egg, one sandwich slice, 1 cup of low-fat yogurt with 1 TSP Honey, and 1 TSBP Flax meal. Flaxseeds, also known as Chia seeds, are prodigious for serving you feel full and pleased. They are also filled with omega-3s that are good for your heart. Chia seeds are easily accessible at your resident dry fruit shop. Add the dry seeds into your yogurt and stir well. Plus, you don’t have to wait for them to swell up before eating.
Oatmeal packed with fruits.
Scrambled eggs with chicken.
Avoid soft drinks and coffee in your sehri dishes.
Further, avoid fats, oils, and spicy foods in Suhoor to prevent indigestion and heartburn.
Balanced Iftar Ideas
Replace fried, oily, and fatty foods with fresh fruit, salad, dates, and a glass of skimmed milk in your Ramadan menu.
2 to 3 Dates with one glass of water.
Lemonade; Fresh lemon juice, honey, and few mint leaves.
Replace beef with white-skinned chicken and fish so that your diet includes healthy protein.
Improve your fluid intake by drinking 6-8 water glass when not fasting.
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