Hello

During the month of Ramadan, people who fast experience big lifestyle changes as meals’ timing shifts, affecting their daily activity level and their eating habits.

 

With long fasting hours, our body’s metabolic rate decreases. On the physiological level, this means that our body needs less food than in regular, non-fasting days. However, a lot of people tend to overeat in Ramadan, driven by hunger, the excitement of social eating or promotional offers on not-so-healthy meals such as fatty and fried foods, sugary fluids, and sweets. This leads in many cases to weight gain and unhealthy eating habits.

 

But, don’t despair! There are ways to maintain your weight – and your health – in Ramadan without depriving yourself from your Ramadan favorites. With a healthy, low-fat diet and moderate indulgences, you can do it, and here’s how!

 

Step 1 – Understand the Meaning of a Healthy Diet

 

A healthy diet should include foods from all dietary groups: bread and cereals, vegetables, fruits, dairy products, meat, and fats. A person needs to ingest 3 meals per day, with small snacks in between.

 

Step 2 – Plan Your Ramadan Meals 

 

Here’s an example of what your Ramadan meals should look like with an average calories intake of 1800Kcal. The same quality of food should be maintained if you decide to increase or decrease your food intake. 

 

Iftar
Dinner Snack (11PM) Suhoor

3 dates + water

½ cup of natural orange juice

1 cup chicken & vegetable soup

 

Note:  The dates and juice are enough to bring your blood glucose level back to normal after fasting.

Step 3 – Remember the Following General Recommendations

 

- Drink enough water between Ifar and Suhoor (around 2 liters for women and 3 liters for men). Keep a water bottle next to you at night.

- Use skinless chicken breasts only.

- Add the recommended quantity of oil at the end of the cooking process.

- Boil or bake your food instead of frying it.

- Include vinegar and lemon in your dressings to avoid excess oil.

- Avoid spicy and salty food that will increase your thirst during the day.

- Caffeine is a diuretic. Try to avoid it. 

- Light exercise is recommended. You can always adjust the type and duration of the exercise based on your preferences.

 

Special cases

• If you have diabetes (Type I, or Type II), you should consult with your doctor and dietitian to assess your condition and get the necessary recommendations on medicine or dietary adjustments needed during Ramadan to avoid hypoglycemia and hyperglycemia. 

• If you are pregnant or breastfeeding, you should consult with your doctor about fasting as you have specific energy and nutritional needs that should be met. 

• This also applies if you’re suffering from any disease or have a special health condition.