Ramadan meal plan for weight loss: 10 tips to stay full and lose belly fat while you fast

If you are observing fasts during the holy month of Ramzan, you must ensure that you start your day with a heavy and nutritious meal so that the body feels satiated and energetic for the remaining day. This will help you lose weight and avoid putting on the unwanted pounds.

New Delhi: Fasting is claimed to offer a wide range of health benefits, including weight loss and a longer life. However, many people tend to put on a few extra pounds despite the long hours of fasting. Fasting during Ramadan can result in weight gain in some people. But a good planning, which includes eating a nutritious diet and being physically active, can help you prevent gaining those unwanted kilos. Eating large portions of food at ‘iftar’ and consuming huge amounts of sugar and calorie-rich foods are some common reason for weight gain during Ramazan.

If you are observing fasts during the holy month of Ramzan, you must ensure that you start your day with a heavy and nutritious meal so that the body feels satiated and energetic for the remaining day. This will not only help you prevent gaining undesirable fat but may even aid in weight loss. Fasting during Ramadan, if done correctly, can actually make your body to use stored fats, thus, promotes weight loss.

To help you maintain your weight during the fasting month, here are some eating tips that will keep you feeling full and lively throughout the day:

Suhoor (early morning or pre-dawn meal)

  • Your suhoor/sehri meal – meal consumed early in the morning before fasting – is the primary meal your body depends for the rest of the day. So, never skip it. Skipping suhoor will only worsen your hunger pang and make you more prone to overeating at iftar. Read – Ramadan weight loss: 14 effective tips to reduce belly fat and stay healthy while fasting
  • Always begin your day with some nuts, preferably soaked overnight, and followed by a juice or milk along with fruits.
  • Focus on foods high in fiber such as multigrain breads with paneer/ chicken/ eggs along with vegetables to keep you feel full during the rest of the day.
  • Include complex carbohydrates such as whole wheat, oats, beans, and rice. They are rich in energy but release this energy slowly throughout the day.
  • Drink at least two glasses of water during suhoor. However, avoid caffeine – found in cold drinks, tea, and coffee – which is a diuretic and can lead to dehydration.

Iftar (evening meal)

  • The Iftar – or the breaking of the fast – is the meal eaten by Muslims after sunset during Ramadan. Muslims usually break their fast with dates and water to help restore sugar and salt levels in the body. It also helps rehydrate the body. Dates are not just customary, but also important as they are a high source of energy and rich in vital nutrients. Dates are known to possess many health benefits – they are easy to digest, decrease the feeling of hunger, thereby preventing you from overeating and many more.
  • However, diabetics may eat dates in moderation as they are high in natural sugar. Also, those who are lactose intolerant can opt for soya milk instead of regular milk.
  • According to experts, breaking your fast with a glass of lemon water with sugar and salt in it can help provide the body with the much-needed hydration.
  • After a little gap, eat a balanced meal consisting of brown rice or high fiber roti with lots of vegetables salad, lean meat or fish or eggs.
  • Avoid foods that are high in fats, sugar, and salt.

In addition to sticking to a healthy eating plan, you must know that how you eat is as important as what you eat. The bottom line is that mindful eating, if it can be integrated into your lifestyle, will help you keep your weight in check and improve overall health.

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