Ramadan, you and your health

Ramadan, you and your health

Alhamdulillah the glorious month is here again. The month to reap multiple rewards and gain nearness to Allah.  Although it’s a month of losing sins, we can still make it a month of losing weight and getting used to healthy eating habits.

Ramadan is when you can potentially lose a lot of muscle tone and hinder your fitness goal. You don’t have to spoil all the hard works you have been doing all this while. You should understand your goal and be realistic.

With Ramadan, you can learn how to manage your eating habits, improve self-control and discipline.

Ramadan, you and your health

Normally, the body enters into a fasting mode 8 hours after the last  meal, when the gut finishes absorption of nutrients from the food.

In the normal state, body glucose which is stored in the liver and muscles is the body’s main source of energy.

However, during a fast, the stored glucose is used up first to provide energy. Later in the fast, once the stored glucose runs out, fat becomes the next stored source of energy for the body. As Ramadan fast only extends from dawn till dusk, there is ample opportunity to replenish energy stores at pre-dawn and dusk meals.

This provides a progressive gentle transition from using glucose to fat as the main source of energy and prevents the breakdown of muscle for protein. The use of fat for energy aids weightloss, preserving the muscles and in the long run reduces your cholesterol levels.

After a few days of the fast, higher levels of a certain hormone called endorphins are released resulting in a better level of alertness and an overall feeling of general mental well-being.

To benefit maximally from this month and improve your health, here is my advice:

  • Your meals must contain adequate level of energy food such carbohydrates and healthy fats to prevent muscle breakdown.
  • Meals should be simple and not different from your everyday diet.
  • Your diet should contain complex carbohydrates that will help release energy slowly during the long hours of fasting. Consider eating foods such as oats,  wheat, millet,  beans and  lentils for this purpose.
  • Also consider fibre rich foods such as grain, wheat, potatoes, vegetables, because they are digested slowly.
  • Avoid heavily processed fast burning foods that contain refined carbohydrates. These foods come in form of sugar, white flour, cakes, chocolate etc.
  • Avoid too much fatty foods.
  • Stay away from caffeine as it stimulates faster water loss through urination.

What you should eat

For the pre-dawn meals, chose slow digesting foods that are filling and provide energy for many hours. Examples of such foods are:

  • Sweet Potato
  • Brown rice
  • Ofada rice
  • Whole wheat bread
  • Oat
  • Banana

Bananas are high in potassium. A banana at this  time can control your thirst level throughout the day.

Other sources of potassium  are

  • Milk
  • Dates
  • Avocados
  • Dried peaches
  • Pistachios
  • Pumpkin
  • Peas
  • Dark chocolate

Balance your food and water fluid intake. This is very vital. You should take lots of water between Iftar and Suhoor. Drinking enough water at Suhoor is important, but not as much as drinking it throughout your non-fasting hours.

Now to break your fast, (Iftar), consider the following foods:

  • Dates, because they are refreshing and provide the energy you need.
  • Fruits in form of juices and smoothies should also be included.
  • Meals at Iftar should also be light. This will help you to remain alert for the Tarawih prayers.
  • You may have desserts after Tarawih prayers.
  • You may also decide to have cups of tea but avoid meals very close to bedtime.

May Allah accept our fasts.

Do not hesitate to contact me if you have questions concerning your diet and fitness routines. Also, go here to download a free meal plan I designed to ease your eating options this month.

RAMADAN MUBARAK FROM ALL OF US AT SLIM FIT U SOLUTIONS.

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Keeping fit in Ramadan

Ramadan

Welcome to Ramadan, a month to lose sins, and that extra pounds of fat. But remember; SlimFitU is not only about losing extra pounds, but about your overall fitness. With the fast comes a natural tendency to lose the fat, but you will need to keep an eye on your fitness level during this period.

You are what you eat. And this is also true for this fasting period. Before we talk about what and what nots, you should know that beyond weight loss, a higher level of alertness comes with fasting, as the body secretes more endorphin. You should channel this advantage towards productive ventures.

If you will fight the initial lethargy, you could actually get more done during this period.

Your body will use up your supply of glucose and even consume the reserve stored in the liver and other body tissues. There is no cause for alarm, because the fat is burnt after the reserve of glucose is exhausted, but you do not want to go past this level.

In the absence of glucose and fat, muscles are wasted. So, you have to replenish your supply of energy by feeding on carbohydrates and healthy fats.

For Sahur, you should consider low digesting carbohydrates such as oats, wheat, millet etc., with little fat. With this your supply of energy throughout the day is ascertained. You should also include fibre-rich food such as vegetables, grains, potatoes etc., in the diet mix for proper bowel movement.

Fibres are not digestible, but helps the body in digesting and assimilating as much of the digestible nutrient as possible from the eaten food. You should also consider taking thirst regulating foods to stem down your thirst during the fasting periods.

Some of these foods such as banana, dates, pistachios etc., are rich in Sodium and could be bothersome to some kidneys, but you could replace them with, gelatin, fresh mint, lemon, caffeine-free soda etc.

Caffeine is not an option for you during this period; it increases the rate of urination and will increase your thirst beyond the bearable level. You do not want that temptation.

While you should drink a lot of water during Sahur and the entire ‘non-fasting’ period, limit your water intake during Iftar. Iftar should be light meal too; you will want to be very alert during Tarawih.

Above all, you should not forget your physical exercises during this period. You may reduce the intensity and duration. Listen to your body and do as much as you can handle, but do not neglect them. In fact, they will help your mood during and after the fast.

We all at SlimFitU are wishing you a Happy Ramadan, and may Allah answer our prayers.

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