Ramadan is the only month/year
where Muslims fast from dawn until sunset every day by refraining from food,
water, smoking, medications, and even gum. Pregnant and breastfeeding women,
children, seniors, and those on important medications or requiring nutrition
care (such as people with diabetes, renal failure, or patients on tube feeds)
are exempt from fasting.
During this month, Muslims spend more time
getting closer to God, refrain from bad habits, and focus on spiritual growth.
This year, Ramadan starts on 26th May to 24th June. Muslims will be fasting
16-17 hours per day, which allows for only 7-8 hours to nourish their bodies
and sleep. Considering the heat wave that is still on in the city, one has to
be extra careful and prepared about what to eat during non-fasting period, so
that you can maintain your health, fitness, endurance and flexibility during
entire month.
Fasting during the month of Ramadan
or any other religious months/period can be good for your health if it’s done
correctly. All changes happen in the body system during fasting (starvation).
Stored nutrients, especially muscle proteins are broken down to provide fuel to
our body. Fasting diet lacks in macro nutrients like carbohydrates and fats
which leads to weakness. In order to avoid this having healthy options of food
during fasting is very important.
A person who is fasting needs good
and nutrient-rich food which will help to maintain the energy levels in our
body on a day to day basis.
Here are few tips for healthy eating options while Ramzan or
any other holy fasting period.
Go with Natural food, Not Junk or processed Foods:
Well, in today’s time processed
foods might come across as a very convenient option, but they’re usually filled
with unhealthy things like high-fructose corn syrup that leads to
overconsumption. Secondly, contains lot of artificial Ingredients. Most
processed foods are Low in Nutrients.
It requires less energy and time to
digest processed foods. Processed foods contain MSG (Monosodium glutamate – to
enhance flavor), it also contains lots of sodium and typically all the wrong
heart-clogging oils. Therefore it is always good to go with natural food
available, if possible go with homemade food.
Breaking the fast:
Breaking the fast is one of the most important meals and is comparable to
breakfast. The Muslim Prophet Muhammad advised to fill a third of our stomach
with food, a third with water, and leave a third empty. This ensures hydration
and prevents overeating, which is a common problem while breaking the fast.
A common recommendation is to eat 5-6 dates soaked in one cup of milk. Many
Muslims already do this but it’s neat to explain the science behind it: Dates
are a potassium dense food, which aids in hydration and restores electrolyte
balance. Milk is high in calcium, and water, and is balanced in macronutrients.
This combination is perfect for restoring energy.
After breaking the fast with a snack, such as the dates and milk, it is
recommended that Muslims go and complete sunset prayer (which usually takes
5-10 minutes) before they sit down to eat their main meal. This allows the body
to absorb some of the nutrients and suppresses extreme hunger.
Hydrate Your Body:
When we fast for long hours, our
body gets dehydrated over the course of the day. During the non-fasting period
we should take care of the hydration levels in our body. After a long day of
fasting, it’s difficult to drink lot of water or have lots of water based food
items. But, we can have fruit juices and soups made of veggies to give our body
the additional water it needs. A great way to break the fast is with ‘Dates’.
Also consider having coconut water, or making smoothies, coolers and fruity
drinks which are super-hydrating.
Suhour: Maximizing energy for the
day:
“Suhour” is a very important meal
for fasting Muslims. This is when Muslims wake up 1-2 hours before their fast
begins to eat one last meal (between 2-3:30 am). If this meal is properly
balanced, it can help those fasting to remain high energy for the morning-noon
portion of the day.
The pre-dawn meal should be a wholesome and moderate meal that is filling and
provides enough energy for many hours. Ideally, it should be slow digesting
food like salads, brown bread, cereal (especially oats) so that your body will
get energy for a long time constantly. Also, you can have some fluids with
vitamins, such as fruit and vegetable juice.
It’s customary for Muslims to break
the fast (Iftar) with some dates. Dates provide a burst of energy. Fruit
juices also have a similar, revitalizing effect. Start by drinking plenty of
water, which helps rehydrate and reduces the chances of over indulgence.
The importance of snacking:
It is recommended to eat at least two small
snacks between breaking the fast and going to sleep. Since the window for eating
is tiny, it is best to focus on faster digesting foods.
For example:
·
Proteins with high absorption
factors, such as egg whites, fish, skinless chicken, and whey protein.
·
Nutritious carbohydrates such as
fruits and whole grains.
The last snack before going to bed should be
higher in complex carbohydrates and good fats such as avocados, nuts, and
seeds.
Meal plan example:
·
8:50 pm (breaking fast): 5-6 dates soaked in 1-cup milk or small soup
·
8:55 pm: Complete sunset prayer
·
9:05 pm (main meal): Skinless chicken breast + 1-cup brown rice + sautéed veggies with
olive oil, and a fruit for dessert + 1-cup water or soup
*2-cups water
·
10:30 pm (snack #1): Fruit with low fat yogurt + 1-cup water
*2-cups
water
·
11:30 pm (or 15 min before bedtime): Half-cup rolled oats + walnuts + blueberries + 1-cup milk or kefir
+ 1-cup water
·
3:10 am (Suhour: 20 min before
holding fast): Fava beans + eggs + ½-1 avocado +
sprouted or multigrain bread + curds + 1-2 cups water
SOME QUICK TIPS:
Foods
to avoid
·
deep-fried foods, for example pakoras, samosas
and fried dumplings
·
High-sugar and high-fat foods, including sweets
such as gulab jamun, rasgulla and balushahi
·
High-fat cooked foods, for example, parathas,
oily curries and greasy pastries
·
Fatty meats, Liver and organ meats, Hotdog and
sausages, large amounts of prawn, shrimp and shellfish
·
Whole milk, Ice cream and whipped cream, full
cream yoghurt and labneh, Full cream cheese especially yellow cheese, Creamy
and cheese sauces
·
Coconut (the only fruit rich in saturated fats
that are unhealthy for the heart), Fried vegetables, Boiled vegetables with
butter, Juices with added sugar
·
Pastries that contain large amounts of fat
(doughnuts, croissants, Danish pastries), Fried rice, Fried potato chips or
French fries
Healthy
alternatives
·
Baked samosas and boiled or steamed dumplings
·
Chapattis made without oil
·
Baked or grilled meat and chicken, Fish, Grilled
or boiled skinless chicken, Lean veal or lamb, moderate amounts of prawns,
Legumes such as beans, lentils, and peas, eggs
·
Milk-based sweets and puddings such as rasmalai
and barfee, skimmed or low fat milk, skimmed or low fat yoghurt and labneh, Low
fat cheese
·
All fresh vegetables, boiled, baked, steamed or
cooked with a little oil, Seasoned vegetables or vegetables with lemon juice or
a little oil, Fresh fruits and natural fruit juice (in moderation)
·
Brown bread, Plain spaghetti or rice (without
ghee or high fat sauce), Grains with no added fat, Baked or boiled potatoes
Healthy
cooking methods
·
Shallow frying
·
Grilling, Roasting, Steaming or Baking is
healthier and helps retain the taste and original flavor of the food,
especially with chicken and fish.
Exercises to lose weight in Ramadan:
·
You can
exercise at these timings in month of Ramadan: (remember, it might be difficult
for first 3-4 days only)
·
Before
aftari, walk or jog for 30 minutes.
·
After
aftari with date and water, have a break, and go to gym or any other
activity.
Wishing you Happy Ramzan!!