Fasting in Ramadan

RAMADAN month

By Ramadan, many people may seek to take the opportunity of fasting to start weight loss. People who are originally interested in pursuing weight loss strategies and diets will want to continue, but the individual can find it difficult to do so and make the right choices during the holy month.

It is also known for the month of Ramadan as a month full of banquet and different types of cuisine, where the holy month characterized by many of the foods that are considered by some as an essential part of the rituals, Kalmsbosk, and soups, especially lentil soup, fried kebabs, and Fattoush salad fried bread, , Etc. Therefore, an individual may find it difficult to adhere to a healthy diet and healthy options during the month. This article aims to give an example of healthy fasting in Ramadan and give tips to maintain a healthy lifestyle during the holy month.

The principle of weight loss and healthy diet is not different in Ramadan than in other months. The long-term weight loss plan and the logic of the goals should be more successful. The weight loss plan should include a healthy diet, Physical, and work to change behaviors and habits of the wrong food gradually.

Ramadan is an opportune moment for those who want to start a weight loss journey. It is also a good opportunity to continue weight loss plans and strategies in the people who follow them. Here are some tips and guidelines for Ramadan .

Ramadan weight loss instructions and tips

The weight loss diet should be individually designed for each person according to their health status, psychological readiness, weight and nutritional status. The nutritionist should be consulted for an integrated assessment and appropriate plan. However, general advice can be followed to achieve weight loss in the healthy. What follows:

It is important that a person makes his goal to adhere to healthy habits and behaviors instead of focusing on his weight.
The individual should identify the mistakes in his usual Ramadan diet, such as eating large amounts of high-sugar beverages and eating fried foods, such as sambusk and others, as starting to modify erroneous behaviors needs first to be identified and identified.
After determining the errors and problems in the individual diet, which can be achieved by using a nutritionist to assess the situation in detail, the person must begin according to his abilities and desire to gradually set behavioral goals, such as his goal in the first week of Ramadan to avoid fully sweetened beverages, or not He takes more than one cup twice a week, depending on his ability.
In the event that the individual fails to achieve one of his behavioral goals, he must review the solutions and alternatives he used, and try to find an alternative solution quickly, and should not be frustrated in this case and know that the attempt and error is one of the steps of success as long as it continues to try.
People who have come a long way in losing weight should continue to do what they have during Ramadan as well, and try to adhere to the correct habits and behaviors that were previously adopted.
One of the problems faced by the individual in Ramadan is the feeling of extreme hunger before breakfast, which can lose him control of the quantities of food he is eating, so it is preferable to be eaten this meal in two stages, such as first start with dates, water and soup, and then withdraw slightly to perform the purity granted Cause and opportunity to stop eating binge, then can return to complete the meal after the severity of hunger has decreased.
Containing vegetable salad (without fried bread) before the rest of the dishes to give the feeling of fullness, in addition to giving the body a lot of vitamins and minerals and dietary fiber and other health benefits, and recommends the diversification of used vegetables in the authorities every day.
Trying to avoid sweetened juices that fill Ramadan tables. In order not to feel deprived, the person can replace them with healthy alternatives, such as natural fruit juice in limited quantities. The individual may also take one of these drinks once a week, for example.
Avoid pans, which are also frequent on Ramadan tables.
Avoid eating unhealthy dishes and keeping them away from Ramadan meals for the whole family is an important and effective way to reduce the intake of these dishes instead of the resistance to eat them, where people usually eat what they find available foods and existing, does not mean the absence of delicious dishes in Ramadan, but Can be reduced and can be prepared in more hygienic ways.
In weight loss diets, the amount of food eaten must be adjusted.
Eating slowly and chewing well contributes to a feeling of fullness of less food.
Prepare soups prepared with a small amount of oil and avoid high-fat, high-fat soups.
Drinking water before and during meals reduces the amount of food and calorie intake, but the cumulative effect of this behavior may contribute to weight loss.
Do not forget to take two cups of skimmed milk or at least the equivalent of low-fat dairy products daily.
Eat sugary foods such as beans, vegetables and fruits to get protein and fiber that helps you feel fuller for longer, and soups and high-content foods also contribute to satiety.
High-calorie Ramadan sweets should be avoided in weight loss diets. They can be replaced by eating fruit. Sweets can be prepared in a different way that makes them low in calories, but it is okay to eat sweets sometimes.

An example of fasting in Ramadaan

As mentioned above, the diet should be designed individually for each person. The abilities and needs of each person differ. The health status and considerations taken in designing the diet vary from one person to another. No diet should be complied with without consulting a nutritionist. In order to get better results and more successful as the case, and here is just an example of the menu in the diet for weight loss in the month of Ramadan for one day:

breakfast : Three dates, a cup of water, a cup of lentil soup, a cup of vegetable salad without oil, a cup of rice with a skimmed chicken breast (90 g), and a cup of low-fat milk.
Snack 1 : A cup and a quarter cup of watermelon cubes, a small banana, and a Cuban water.
Snack 2 : Cup lentil soup, with two cups of water.
Suhoor meal : A cup of skimmed milk, a small brown loaf of bread (70 g), a third of a cup of low-fat brick, a boiled egg, a vegetable salad cup, and two cups of water.