Ismet TamerM.D., Ph.D. – Member, Diet Advisory Board

Throughout Ramadan, the “Sultan of 11 Months,” thousands and thousands of Muslims all over the world concentrate on inside reflection and quick from nightfall till daybreak. When you quick throughout Ramadan, not solely do you alter your consuming and sleeping patterns, however your physique’s organic clock additionally undergoes a collection of adjustments each bodily and mentally. Dehydrated and hungry as a consequence of fasting, your physique slows down your metabolism to be able to use vitality as effectively as potential.

However you may nonetheless take pleasure in fasting and seize the spirit of Ramadan just by consuming sufficient water and watching what you eat throughout suhoor (the meal interval earlier than dawn) and after iftar (the meal interval after sundown).

Understanding Your Dietary Wants

Throughout Ramadan, to fulfill the quantity of vitality and vitamins your physique wants through the day, it's best to eat meals wealthy in protein, carbohydrates, nutritional vitamins, and minerals, and it's best to be certain to drink sufficient water.

On the similar time, this doesn't imply that it's best to eat the whole lot you want directly throughout suhoor. When you try this, your physique can't make the most of the vitality consumption abruptly, which can end in weight achieve. It is because your metabolism adapts to consuming patterns throughout Ramadan.

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Adults must drink three to four liters of water a day. Though you get 40 p.c of this quantity from meals, fruit juice, mineral water, tea, and different drinks, it's best to nonetheless drink 1.5 and a couple of.5 liters of water a day. This implies it's best to drink two or three glasses of water each hour from iftar to suhoor.

What to Eat and What to Keep away from

One of the frequent errors is to eat snacks after iftar to be able to suppress your urge for food after which fall asleep, skipping suhoor and staying hungry till the subsequent iftar. You need to all the time eat throughout suhoor, ideally proper earlier than fasting begins. Consuming earlier than bedtime or avoiding consuming throughout suhoor might trigger severe low blood sugar issues and dehydration the subsequent day. Consequently, you may really feel dizzy and distracted through the day.

So, what do you have to eat throughout suhoor to really feel extra energetic all through the day? A light-weight, wholesome and filling breakfast is a good possibility. Earlier than dawn, you may eat dairy merchandise and contemporary greens corresponding to cheeses, eggs, tomatoes, and cucumbers. Moreover, you may all the time take pleasure in a soup, greens cooked in olive oil and fruits.

This mix meets your physique’s every day vitality, vitamin and protein wants. Along with fruit, it's best to eat entire wheat bread and pasta, couscous or bulgur wheat wealthy in carbs and fibers, that are good to your digestive system.

Dried fruits like dates, walnuts and almonds are additionally nice meals dietary supplements. They'll make you are feeling full for lengthy hours all through the day. It’s not simply the number of meals you eat, but additionally the parts that play a decisive position in your diet. You need to select smaller parts and eat correctly.

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Staying Wholesome and Hydrated Throughout Ramadan

Throughout Ramadan, it's best to keep away from every day actions that may dehydrate your physique, particularly throughout sizzling summer time days. When you work in sizzling climate situations or are knowledgeable athlete who needs to quick, use meals dietary supplements for a balanced and nutritious diet that may help your every day actions.

When you repeatedly train it's best to proceed to fulfill your every day vitality, protein, and water wants through the instances you aren't fasting. Moreover, decrease your train length by 30 p.c throughout Ramadan.

Breaking the quick with simply digestible meals is an efficient, wholesome possibility. Throughout Ramadan, folks are likely to eat lots of meals in a short time after many lengthy hours of fasting. However strive breaking your quick with soup, then water, ayran or fresh-squeezed fruit juice, so you may hydrate your physique after a protracted day of dehydration, after which eat the primary course 10 or 15 minutes later. This may forestall extreme meals consumption by providing you with a way of fullness, which in flip will assist your digestive system.

For the primary course, grilled, boiled or steamed meat, rooster or vegetable dishes are good choices. By chewing your meals completely and taking a stroll an hour or two hours after iftar, you may support your digestive and cardiovascular techniques.

Ramadan is certainly a sacred time of yr and fasting is a vital a part of this holy month, however as you may see, there are many choices obtainable to quick and keep wholesome and nourished.