Ramadan is the holy month of fasting during which Muslims fast from sunrise to sunset. It is also the month when people are most concerned about what they eat. They do, however, eat more between iftar and sehri to compensate for the calorie deficit.
As a result of the combination of excessive consumption and a lack of physical activity, weight gain occurs. You can lose weight or gain muscle during Ramadan with careful meal planning, portion control, and smart training. This article will teach you how to lose weight during Ramadan and provide you with helpful weight loss tips.
How to Lose Weight in Ramadan
1. Check Fats, Sugar, and Salt
The number one cause of weight gain is unhealthy eating habits, as most of our iftar meals consist of fried foods (pakoras, samosas, rolls, etc.) and sugary beverages. These foods are high in sodium, trans fat, sugar, and calories, all of which are considered unhealthy in large quantities.
Replace fried foods with grilled chicken and roasted or boiled vegetables, and sugary drinks with fresh juice or water when planning iftar or sehri. Limiting your intake of these foods will keep you from gaining weight.
2. Increase Protein intake Every Meal
Lean meats, eggs, and beans are high in protein and low in calories. Protein has a higher thermogenic effect than carbohydrates and fats and has been linked to significantly increasing metabolism and calorie burn.
Protein also takes a long time to digest and will keep you full for longer periods of time. Furthermore, meat and meat products suppress hunger hormones while increasing satiety hormones. For all of these reasons, protein is an excellent choice for iftar or suhoor.
3. Eat More Vegetables
Salads are nutritious, delicious, and refreshing. Instead of fried foods, opt for a bowl of salad. Vegetables are high in fiber, nutrients, and antioxidants. They are low in calories and high in nutrients that support the immune system, reduce inflammation, and lower cholesterol.
If you want to lose weight, incorporating salads into your iftar and suhoor is a great way to do so. Cucumber Greek Salad, Grilled Chicken Salad, Pineapple Cucumber Salad, and other variations are popular. Furthermore, beginning with a healthy dish encourages you to make healthier choices throughout your iftar meal.
4. Keep Hydrated
Reduce your consumption of sugary sherbets, juices, and other sweetened beverages, such as fruit juice and carbonated beverages. Drink plenty of water between iftar and suhoor because staying hydrated is essential for weight loss because it prevents overeating and fatigue.
Maintaining a normal workout routine while suffering from low energy levels during Ramadan can be difficult. However, it is critical to incorporate light exercises into your routine to help keep your energy levels up and your metabolism stable. Exercise two to three hours after iftar or an hour before sehri is a simple solution.
While fasting, it is not advisable to engage in intense cardio workouts or heavy weight-training exercises. Instead, include as few as five simple, light, and enjoyable exercises.
6. How to Make Your Favorite Iftar Items Healthy
If you don’t want to give up samosas and pakoras, experiment with different recipes and preparation methods. Air fryers, for example, are a great alternative to deep-frying, producing the same results while using fewer calories.
Here are some more examples:
- Honey is used in place of sugar in fruit chaat.
- Instead of frying, bake, or air fry Dahi baray/ballay.
- Choosing fresh fruit juices or water over instant drink mixes and other processed drinks.
- Choosing homemade or wholesome foods.
- Avoid eating processed foods.
Gaining weight during Ramadan is avoidable because experts believe that fasting is one of the most effective weight-loss strategies. Remember that the key to an effective Ramadan weight loss strategy is perseverance while being mindful of what and how much you eat.