A healthy diet to lose weight in Ramadan without deprivation
Many fasting women fall into the trap of false beliefs that the month of Ramadan may be a cause of weight gain, and that it is difficult to
adhere to a specific diet in Ramadan amidst food tables full of delicious meals to maintain weight and fitness.
But contrary to what is rumored that Ramadan is the month of gaining weight, it is very possible to follow a healthy diet to lose weight in Ramadan without deprivation to maintain your health and fitness and lose weight.
Here are the most important ways to follow a healthy Ramadan diet to lose weight without feeling deprived, as mentioned on the "Web Medicine" website.
But it is always advised to consult a specialist doctor or nutritionist to ensure your health condition before following any diet.
Healthy meals schedule for Ramadan diet
Here are some examples of healthy meals that can be eaten to lose weight during Ramadan:
First day
Suhoor meal: a bowl of oatmeal porridge with milk + a slice of toast + a handful of unsalted nuts.
Breakfast: pita bread with 90 gm of grilled chicken breast + salad + a third of a cup of hummus.
Snack: two pieces of baklava.
the second day
Suhoor meal: breakfast cereal + a glass of milk + a small pancake + an apple or a banana.
Breakfast: 90 gm of chicken breast with a cup of boiled rice and vegetables with curry + a variety of salad.
Snack: a cup of fruit salad with cream
the third day
Suhoor meal: a cup of milk + whole breakfast cereals + a medium-sized fruit or an orange.
Breakfast: 2 slices of bread (60 g) + 90 g of grilled fish with vegetables, or fish curry with rice.
Snack: sweet vermicelli or one piece of Qatayef.
the fourth day
Suhoor meal: a 40-gram piece of cheese + a spoonful of jam + two slices of toast + a handful of dried fruits.
Breakfast: a cup of cooked pasta with vegetables and 90 gm of chicken or fish.
Snack: a piece of plain cake with custard.
Tips for the success of a healthy diet in Ramadan
Arrange the timing of meals and divide them from three to four meals at least, including breakfast (the main meal), two snacks, and the Suhoor meal.
Begin by breaking the fast by drinking a glass of water and three medium-sized dates.
Eat slowly and leisurely.
Drinking enough water, especially before meals, will help you increase the feeling of satiety.
Rely on healthy, boiled, grilled or fresh food.
Rely on complex carbohydrates in meals such as wholemeal bread, wheat, oats, bulgur, freekeh and brown rice.
Avoid fried foods such as: potatoes, samosas, and fried qatayef.
Reduce salt and avoid citrus fruits such as pickles, and olives.
Avoid foods rich in sugar and fats, such as: sweets, as you can replace them with dried fruits or other types of healthy sweets.
Stay away from harmful and hydrogenated fats, such as eating low-fat meat, and skim milk instead of full fat.
Avoid caffeinated drinks such as tea, coffee and soft drinks. Caffeine is a diuretic and stimulates faster water loss through urination.