Ramadan comes for spiritual and physical cleansing of our body. During fasting, our body experiences health benefits such as stress relief, better mental health, more energetic body and more. But this is only possible if you choose a healthy diet during Ramadan.
However, it is common for people to experience many health problems, weakness and fatigue during Ramadan. This is because our regular sleep and eating schedule is affected. We often go for wrong food choices that include fatty and high-calorie snacks that restrict body cleansing.
How to maintain a healthy diet plan during Ramadan?
During fasting, we are reduced to just two meals a day with long breaks. So, we understand that eating too much at one time will help maintain energy levels but can lead to bloating, dizziness, weakness, indigestion and other health problems. Any careless or unhealthy routine during Ramadan can harm your body. So, here are some tips to maintain a healthy diet plan during Ramadan.
Stay hydrated
Muslims are not allowed to eat or drink anything while fasting. But fasting for a long time can cause dry mouth and throat, dehydration in the body which leads to weakness. Therefore, it is very important to maintain the hydration level of the body during Iftar and Suhoor.
It is not advisable to consume large amounts of liquids at once. But, keep yourself hydrated with a little water or other healthy fluids. Set your goal to drink at least 2 liters of water per day. But, make sure you drink it all at once because then the body will be dehydrated and you will be restless throughout the day. Additionally, avoid caffeine during suhoor as it causes urination which dehydrates your body more quickly than before.
Avoid Greasy Foods
We Pakistanis are fond of food and food is of no use if it is not soaked in oil. This is why most of us spend half of our day in bed. So, during the whole day of fasting, filling your stomach with fried snacks like samosas, pakodas, rolls and others will not provide any nutrients to your body.
So instead of eating fried foods, try to eat healthy snacks that contain vitamins, nutrients and minerals. Include more fruits and a balanced diet in your Iftar meal that will keep your body light and make you feel refreshed.
Avoid processed food.
Nowadays, there are many ready-to-eat breakfast options available in the market. All you have to do is fry them on the spot or they are ready to eat. Such processed foods are high in calories and low in nutrients. This is the reason why people complain about looking fat in Eid dresses.
So give up processed foods this Ramadan and opt for healthy meals during Iftar and Suhoor. Because the real goal is not to stuff yourself with all the available food, but to get nutrients into your body that will keep you active throughout the day.
Add Complex Carbs to Your Meals
Complex carbohydrates include whole grains, chickpeas, beans, and pulses. Eating them at Iftar and Suhoor can provide a steady source of energy that doesn’t feel heavy on your body. You can add hummus, bean salad, or chickpea salad to your healthy diet plan during Ramadan.
Go for Healthy Fats.
Not all fatty foods are unhealthy. You can fill your body with healthy fats, including nuts, seeds, vegetables, and fruits. Because eating anything unhealthy and being hungry all day increases the risk of chronic diseases. So it is better to add peanuts, almonds, cheese, avocado, eggs, fish etc. to your suhoor to keep yourself happy throughout the day.
Go for Dates
Eating dates is holy so you can include dates in your meal plan as your holy grail. They are packed with nutrients and fiber that keep you feeling full throughout the day without feeling bloated. You can have them as part of your meal in Iftar and Suhore also following the Sunnah.
Avoid Suhoor Skipping
Skipping Suhoor is one of the worst habits for your body in Ramadan. If you try to avoid eating suhoor because of your weight gain concerns, then you should go for a healthy diet instead of avoiding eating suhoor in Ramadan.
This practice can lead to low energy levels leading to a lack of energy, focus and physical performance. But, when the day is over, your body craves food which causes you to overeat unhealthy amounts at Iftar. So never miss Suhoor.
Avoid eating too much at Iftar.
When it comes to Iftar, you might not be able to resist the mouth-watering food you’ve been dreaming about all day. But, it can cause indigestion problems. So it is better to break your fast by choosing healthy items instead of unhealthy items. Also, try to eat slowly rather than shoving everything down your throat. By eating slowly, your body will have enough time to signal your brain when you feel full.
You can eat at intervals after Iftar, but eating everything at once will have negative effects on your body.
Sugary drinks
We drink juice and soda during Iftar to compensate for low water levels in our body. But a better way to do this is to drink plain water. Because sugary drinks on an empty stomach can raise your blood sugar levels. So, try to drink plain water or dairy drinks to avoid trouble.
Exercise
Exercise can be an important part of a healthy diet during Ramadan. Because we all want to look the best on Iftar feasts or Eid. But, imagine ending up there with a bloated stomach and skin breakouts. To avoid this, you should try to do some physical activity after breaking the fast to keep your energy levels up during Ramadan.
Result
The best way to maintain a healthy diet during Ramadan is to maintain moderation. Neither overeating nor starving your body is advised. You should eat and drink whatever is best for you. So, try to choose healthy saturated fats that will keep you going all day instead of keeping you glued to your bed.