Medical tips to maintain a healthy weight during Ramadan
Maintaining a healthy weight in Ramadan is not a difficult equation, but maintaining a healthy weight requires some simple health rules and procedures, contributing to avoiding weight gain during Ramadan.
Here, we stress that abstaining from food and drink for long periods, especially during breakfast hours, with the aim of not wanting to gain weight, may pose a danger and complications to public
health, especially for those who suffer from diabetes or have become overweight during their previous stages of life.
From this logic, we will share with you the most important health tips for maintaining a healthy weight during Ramadan.
Health tips to maintain a healthy weight in Ramadan
Dr. Farhana confirmed that overeating will not only lead to weight gain, but will also contribute to disordered blood sugar levels, so she
advised the need to remind ourselves when choosing our meals during Ramadan, of the importance of self-control and discipline in eating small quantities of Ramadan meals.
Taking into account the following health tips, to make healthy choices that may contribute to maintaining a healthy weight during Ramadan, as follows:
Follow a balanced diet during Ramadan
Dr. Bin Lootah recommends the importance of eating simple healthy meals during Iftar and Suhoor without exception, and that Ramadan
meals should contain all the main food groups "fruits and vegetables, bread, cereals and potatoes, meat and fish, milk and dairy products."
Avoid Ramadan foods to maintain your weight in Ramadan
Dr. Ben Lootah explained that the following foods should be avoided “heavily processed and fast-burning, which contain refined carbohydrates such as sugar and white flour, and are intensely
fried, such as al-bakoura, samosas and fried dumplings, as well as rich in sugar and fats, including sweets such as gulab jamun, rasgulla and baluchhi, and cooked high-fat, for example, parathas, oily curries and fatty pastries.
Choose healthy foods to maintain a healthy weight during Ramadan
Dr. Ben Lootah recommends that those who are fasting prepare or choose the following healthy options: “baked samosas, boiled
dumplings, oil-free chapatis, baked or grilled meat and chicken, homemade pastries, milk-based desserts such as rasmali and parfait.”
The most important thing is to use dry frying, grilling or baking, which contributes to preserving the original taste and flavor of food, especially with chicken and fish.
Enjoy healthy drinks to maintain a healthy weight
Dr. Ben Lootah points out that water is the most important liquid to maintain body hydration and quench thirst during Ramadan, but she warned those who are fasting not to try to drink large amounts of
water at once or during the meal, and most importantly drink small amounts frequently throughout the night, as well as drink fruit juices fresh or veggies and avoid sweetened juices or sugary drinks and caffeinated drinks.
Get rid of digestive problems after breakfast
Dr. Ben Lootah warns against overeating during breakfast in Ramadan, as it may cause various diseases, especially indigestion, heartburn, bloating, constipation, nausea and vomiting.
Finally, Dr. Ben Lootah recommends that fasting people do not consume the amounts of food they usually eat during the entire day within six to eight hours only, and most importantly focus on
chewing food slowly, drinking healthy nutritious fluids, eating non-fatty and low-calorie foods, and allocating times to exercise Moderate sports, to maintain a healthy weight in Ramadan.