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Diet Plan for Ramadan

Ramadan is a gift for Muslims from GOD. It is ninth month of Muslim calendar and during this month the Muslims observe the Fast of Ramadan. The month of Ramadan is a great opportunity to focus on bringing back a balanced and healthy lifestyle in our life. Through fasting you begin to learn how to manage your eating habits, how to improve self-control and discipline. This month requires you to give the stomach a break, and by doing so you are able to break down and expel the accumulated toxins from the body.

Diet Plan for Iftari and Sehri

The physiological changes occur during a fast. When the absorption of glucose nutrients from food is finished then the body glucose, which is stored in the liver and muscles, is the main source of body’s energy. During a fast, the store of glucose is used to provide energy firstly than fat becomes the next store source of energy for the body.

The fast of Ramadan can improve a person’s health, but if only the correct diet is followed otherwise it may prove harmful if too much fatty and oily food is absorbed. To fully benefit from the fasting, a person should spare a great deal of thought to the type and quantity of food. We can change our cooking methods like:-

  • Instead of deep frying there should be shallow frying usually there is very little difference in taste.
  • Curries with the excessive oil can be avoided. Start with measuring the oil used in curry and try to bring the oil content down gradually e.g. reducing the six tablespoons to four. This is a good way of reducing oil without noticing much difference in taste. A useful tip is to use more onions and tomatoes in the bulk of curry.
  • Instead of frying there should be grilling or baking. Actually grilling and baking is healthier and helps retain the taste and original flavor of food especially chicken and fish.

Usually Improper Diet Causes:-

  • Constipation: Because of too little water and not enough fiber in diet.
  • Indigestion: Because of over-eating, fried, fatty and spicy food.
  • Headaches: Because of caffeine and tobacco.
  • Low Blood Sugar: Because body produces too much insulin causing the blood glucose to drop.

Latest Lifestyles brings for you some tips for the Month of Ramada to Avoid and their Healthy Alternatives:-

Things to Avoid in Ramadan

Healthy Alternatives

Deep fried foods, fatty foods such as French fries, samosas, pakoras, parathas, greasy curries etc. Whole grains, yogurt, include complex carbohydrates foods rich in fiber like whole wheat rotti, brown rice, daal, bajra, beans, vegetables, fruits etc. Fibre rich food creates the feeling of fullness. Baked and grilled foods instead of frying them.
Spicy, salt and salted foods like biryani, sauces, pickle. High salt foods increase the risk of drawing fluids out of the body. Avoid spicy and salted foods. High salted foods increase the risk of dehydration by drawing fluids out of your body. Drink as much water as possible. Choose lower fat and lean cuts of meal.
Foods containing too much sugar such as mithai, glucose, energy drinks because they are sources of empty calories with very low nutritional value. Consume dates during Iftar. Include two to three dates and 120 ml of juices to help normalize possible low sugar and provide the instant energy with hydration.
Too much tea or caffeine at saher because body can lose valuable minerals, salts and fluid that you need during the day. As much water, juices, shakes as possible. Dehydration is a risk due to limited fluids intake during the day. At least consume 8-12 glass Iftar and bed time.
Overeating specially at Saher and Iftar time. Divide your food into three meals, saher is morning meal when the fast starts, Iftar is the evening and then dinner.
Sleeping immediately after saher and Iftar meals should be avoided. Our body requires time to digest the food. Walking in the evening for at least 30 minutes is an ideal routine activity. Eat slowly and chew food well because you have not eaten all the day.

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