The holy month of Ramadan is a precious opportunity to lose weight, but you should follow a certain scaling and avoid Ramadan sweets. This article will discuss Tips for Ramadan, How to diet during Ramadan 2023, and some examples of foods that can be eaten for breakfast and suhoor to help lose weight.
Contents of the article
The best diet in Ramadan
Ramadan diet method
Ramadan Breakfast
suhoor diet Ramadan
Weight Loss Tips for Ramadan
The best diet in Ramadan
Recently, the types that require eating certain limited foods during the day help to lose weight quickly, but it should be noted here that these types of Diet Ramadan may be harmful, cause vitamin deficiencies, loss of salts, body weakness, loss of fat and muscle, so they should be avoided, and follow diets that allow eating any of the foods prepared at home.
It is not easy to know which diet is best for all people during Ramadan, but some properties help determine the most suitable diet for each person:
A diet a person can adhere to without feeling deprived and hungry during breakfast.
A diet fits into an individual's eating style, i.e., if he prefers to eat only two instead of four meals.
A diet that helps lose weight slowly and gradually helps lose 1–2 kilograms within one week.
Ramadan diet method
Ramadan may be an opportunity to gain or lose weight, depending on the individual's diet and exercise. Some may think that eating fatty foods will give individuals energy and reduce burnout during the day, but the exact opposite happens.
Heavy fatty meals cause faster fatigue when standing for Tarawih prayers, for example, so healthy foods should be eaten at breakfast and suhoor to avoid fatigue during fasting.
Individuals on a diet during Ramadan are advised to:
Use alternative cooking methods to reduce fat intake, such as using an air fryer or barbecue instead of frying with heavy oil.
While eating breakfast, when following the Diet of Ramadan, it is recommended to eat a balanced meal, reducing the amounts of high fat, sugar, and salt.
Hydrate the body well with water, choose sugar-free drinks, and eat low-fat dairy alternatives instead of smoothies.
Eat slowly and pay attention to satiety levels.
Ramadan Breakfast
In the breakfast diet of Ramadan, breaking the fast is recommended to eat dates, which provide natural sugars that supply energy to the body, provide multiple minerals, such as potassium, copper, and manganese, and is also a source of fiber. Diet Ramadan breakfast should contain protein, saturated fat, complex carbohydrates, whole grains, fiber, and minerals.
After eating dates, it is recommended to slowly move to easy-digesting foods, such as soup and salads. Finally, move to a suitably divided main meal, balanced with carbohydrates and proteins, and avoid fried or fatty foods with high-calorie content.
Examples of foods that can be included in Ramadan's Ramadan breakfast include:
- Replace fried samosas with grilled samosks, and eat one to two of them.
- Drinks, but you should avoid drinking too many beverages containing added sugars after breakfast because they can provide too many sugars and calories. Taking a few sips of fluid during breakfast is also recommended, as filling the stomach with water strains it as much food.
- Eat dried fruits and dates, such as apricots, figs, raisins, or plums, which also provide fiber and nutrients.
- Vegetables and fruit.
- The Soup is an easy way to breakfast and provides liquids. Traditional soups are based on meat broth, often containing legumes, such as lentils and beans, and starchy foods, such as pasta or cereals, providing important nutrients for the body and energy.
Suhoor diet Ramadan
Suhoor meals should be great in Ramadan but healthy to save enough energy throughout the day of fasting. A balanced meal with complex carbohydrates, such as whole grain bread instead of refined white bread, proteins such as cheese or eggs, and fiber, is recommended, which helps to feel fuller for longer, ensures the stability of blood glucose level, and helps treat constipation in Ramadan.
There should also be more liquids and foods rich in liquids to hydrate the body and avoid dehydration.
Examples of foods that can be introduced for Suhoor food in Ramadan's diet include:
Oatmeal with fruit, a handful of nuts, one cup of black or green tea, or coffee.
One sandwich of eggs and vegetables, a chilled milk cup, a teaspoon of soaked chia seeds, and 4 almond beads.
Fiber-rich breakfast cereals with milk provide a lot of fiber and are often fortified with vitamins and minerals, providing additional nutrients. Milk also provides many nutrients and vitamins, such as calcium, iodine, and vitamin B.
Yogurt, because it provides important nutrients, such as proteins, calcium, iodine, and vitamin B, also contain liquids.
Bread, especially those manufactured from whole grains, because they provide more fiber.
Weight Loss Tips for Ramadan
In addition to what we mentioned earlier, there are some tips that may help in weight loss during Ramadan, including:
Maintaining body moisture, and adequate hydration to the body has been found to promote weight loss regardless of the diet followed, and it is recommended to eat at least 8 cups per day. It is recommended to avoid, or reduce, caffeinated drinks, such as coffee and tea because they are diuretics, making the body lose more water.
Reduce salts, processed foods, and sugars, but do not refrain from them, as one small piece of dessert is allowed, two hours after breakfast.
Continue on the diet during Ramadan, to get the best results.
