What to eat and what to avoid in Ramadan

What to eat and what to avoid in Ramadan

During Ramadan, the “Sultan of the 11 Months”, millions of Muslims around the world focus on their inner reflection and fast from dusk to dawn. If you fast during the month of Ramadan, you not only change your eating and sleeping patterns but also your body’s biological clock, both physically and mentally. Dehydrated and hungry due to fasting, your body slows down your metabolism to use energy as efficiently as possible.

But you can still enjoy fasting and drinking enough water and capture the consciousness of Ramadan by watching what you eat after suhoor (mealtime before sunrise) and after iftar (mealtime after sunset).

Understand your nutritional needs

During Ramadan, to meet the amount of energy and nutrition your body needs throughout the day, you need to eat foods rich in protein, sugar, vitamins, and minerals and make sure you drink enough water.

At the same time, this does not mean that you have to eat everything you need at the time of sahri. If you do that, your body will not be able to absorb all the energy at once, which can lead to weight gain. This is because your metabolism adapts to your eating habits during Ramadan.

Adults need to drink 3 to 4 liters of water a day. Although you get 40 percent of this amount from food, fruit juices, mineral water, tea, and other beverages, you should still drink 1.5 and 2.5 liters of water a day. That means you should drink two or three glasses of water every hour from Iftar to Sehur.

What to eat and what to avoid

One of the most common mistakes is to eat snacks after iftar and then go to sleep, skip sahri and stay hungry till the next iftar to curb your appetite. You should always eat during sahri, especially just before the start of fasting. Avoiding eating before bed or during sahri can lead to serious blood sugar problems and dehydration the next day. As a result, you may feel dizzy and confused during the day.

So, what should you eat during sahri to feel more energy throughout the day? A light, healthy and full breakfast is a great option. Before sunrise, you can eat dairy products and fresh vegetables such as cheese, eggs, tomatoes, and cucumbers. In addition, you can always enjoy soup, vegetables, and fruits cooked in olive oil.

This combination meets your body’s daily energy, vitamin, and protein needs. In addition to fruits, you should eat whole wheat bread and pasta, carbohydrate and fiber-rich couscous, or bulgur wheat, which is good for your digestive system.

Dried fruits such as dates, walnuts, and nuts are also great food supplements. They can make you feel full for long hours throughout the day. It is not only the type of food you eat but also the parts that play a decisive role in your nutrition. You should choose small portions and eat wisely.

Stay healthy and hydrated during Ramadan

During Ramadan, you should avoid daily activities that can dehydrate your body, especially on hot days. If you work in hot weather or are a professional athlete who wants to fast, use a dietary supplement for a balanced and healthy diet that will support your daily routine.

If you exercise regularly, you will continue to meet your daily energy, protein, and water needs while not fasting. In addition, reduce your exercise time by 30 percent during Ramadan.

Breaking the fast with easily digestible food is a good, healthy option. During Ramadan, people tend to eat a lot of food very quickly after fasting for a long time. But try breaking your fast with soup, then water, iron, or freshly-squeezed fruit juice, so that you can hydrate your body after a long day of dehydration, and then eat the main course after 10 or 15 minutes. This will prevent excess food intake by giving you a feeling of fullness, which will help your digestive system.

For the main course, grilled, boiled, or steamed meat, chicken, or vegetable dishes are good options. By chewing your food thoroughly and walking an hour or two after Iftar, you can help your digestion and cardiovascular system.

Ramadan is indeed a holy time of year and fasting is an important part of this holy month, but as you can see, there are plenty of options for fasting and staying healthy and nourished.

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