The month of blessings- Ramadan, is approaching and going to start within a week. So, have you planned something new for your health this Ramadan other than just simply eating ‘Suhur’ and breaking fast at ‘Iftar’? Probably no. The main point from which majority of us is ignorant is that, we can utilize this Ramadan to lose some Kg’s of weight and shaping our body to looks smart. Yes! Ramadan provides us with a perfect opportunity to follow a natural lifestyle and diet plan through which you can get rid of a handsome amount of fats from your body.
Normal Diet and Weight Gain
Basically there are three reserves in our body from which the body systems extract energy to carry out daily life tasks. These are; Carbohydrates, Fats and Proteins. The carbohydrates are the first and the most preferred source of energy.
In normal days, we take food; out of which fats are stored in the body while carbohydrates are consumed to get energy and keep ourselves boosted-up. So in normal days and with normal diet plans we only take energy from carbohydrates while the fats are being stored in our body in form of either abdominal fat (fatty belly) or fat under thighs and hips. This leads to over-weight and obesity.
Intermittent Fasting Aids Weight Loss
In Ramadan, you will be fasting for whole day and your eating period will also be limited so here intermittent fasting helps you rather contribute a major part in losing a bulk of fat. After eating Suhur you don’t eat for whole day and it is the time when you start consuming your fats for energy gain.
For example, if you ate 2 breads of whole wheat with some vegetable gravy and one egg in Suhur. After 5-6 hours of fasting the carbohydrates you have taken in the form of bread will have been vanished and then the body starts taking energy by burning fats. When this practice of fasting lasts for month, you finally end up with losing weight and having your body in a better shape. This is a natural phenomenon that happens in body.
Water is a Medicine
Pure water is the world’s first and foremost medicine. Water is not only a medicine but it is also a key to reduce your weight. Keep yourself hydrated with an ample quantity of water and natural fluids (like fruit juices) this Ramadan.
In 2008, a study was conducted by researchers of University of North Carolina in which 173 overweight women participated. At the end of the study the researchers concluded that those women who drank water more than 1 and a half liters per day have reduced a significant amount of weight after the end of research.
Say No to Carbonated Drinks and Sodas
You should be very much clear about the choice of drinks while maintaining your fluid intake and keeping yourself hydrated. Carbonated drinks, soft drinks and caffeinated drinks such as coffee or black tea should be avoided strictly. That can never be a substitute for Simple Water and Natural Juices. These drinks contain processed sugar which is one of the major reasons of obesity as reported by National Institute of Health, USA.
Keep an Eye on Your Suhur and Iftar
Iftar is meant for eating our favorite and delicious foods to our maximum capacity and satisfying our cravings after 12-16 hours of fasting, isn’t it? Absolutely yes, but this time you have to keep an eye on your eating habits.
Eating right food at the right time is a golden rule to stay healthy and hearty. Your eating habits should be very calculated in terms of calories and your exercise and workouts should be planned accordingly. As far as diet is concerned your diet plan should have following attributes;
- Suhur Meal should be limited in salt.
- It should contain a combination of complex carbohydrates and proteins.
- Egg is the best source to fulfill protein requirements of body (Labneh and cheese can also serve the purpose)
- Drink 1 glass of water before having pre-dawn breakfast and 1 glass after that.
- 2-3 dates are the best for breaking fast as dates contain so much glucose and it readily maintains your blood sugar level after a full troublesome day of fasting.
- Try to eat fried dishes as less as possible.
- Avoid over-eating. Be kind to your stomach.
- Don’t eat all at once, instead after eating few dates and 1-2 glasses of water take some break of 5-10 minutes and then eat.
- Taking cream-free vegetable soup in Iftar is a perfect starter. Light to stomach, easy to digest and full of energy.
- Try to make your Iftar Plate with a combination of Carbohydrates (whole grain, whole wheat or brown carbs etc), vegetables and protein.
In a Nutshell
Putting it in a nutshell, avoiding carbonated drinks, keeping yourself hydrated with water, eating vegetables, yogurt, having wholegrain diet and eating with intervals are the magical steps that can reduce your weight and keeps you smart and evergreen!