How To Eat Healthy This Ramadan?


How To Eat Healthy This Ramadan?

Hello All!!!

The holy month of Ramadan is here!! If you are on a weight loss spree, you need to be careful as foods that you eat in the pre-dawn and post-dusk meals can result in weight gain.

How To Eat Healthy This Ramadan

Feasting during non-fasting hours is unhealthy. The fast should be done with some discipline or else you may lose the opportunity to lose weight and stay healthy. The message behind Ramadan is self control and self discipline. So, you should give due respect to that message.

Having a balanced meal

Those who are observing a fast should have a minimum of two meals a day and they are

  • The pre-dawn meal (Suhoor)
  • The meal at dusk (Iftar)

The food you consume should be simple and not be too different from the diet you have normally. It should have foods from different food groups just as follows:

Complex carbs are foods that release energy slowly during the long fasting hours. Complex carbs are found in foods like barley, oats, wheat, millet, semolina, beans, lentils and basmati rice.

Foods that are rich in fibre also get digested slowly and this includes bran, cereals, grains, whole wheat, grains and seeds, veggies like green beans and fruits like apricots, prunes and figs.

Foods to avoid


Foods that should be avoided are the ones that are heavily processed and which contain refined carbs (sugar and white flour). You should avoid fattening food like cakes, biscuits, sweets and chocolates. Avoid deep fried foods like pakoras and samosas.

It is also a good idea to avoid caffeine based drinks such as cola, coffee and tea. Caffeine is a diuretic that causes faster loss of water due to frequent washroom visits.

Consume wholesome foods

The pre-dawn meal, suhoor, should be a moderate as well as a wholesome meal which is filling and provide sufficient energy for several hours. It should be light and should include foods that are slow digesting like pitta bread, salad, cereal (oats) and toast to make sure that you get a constant release of energy. It is also essential to have fluids like fruit juices. People also have isotonic drinks to replace lost salts.

rolled oats type

According to Muslim customs and prophetic traditions, the fast has to be broken (iftar) with some dates. Dates offer a burst of energy. Even fruit juices have a very similar revitalizing effect. First drink lots of water as it helps in rehydration and reduces the overindulgence in food. Try to avoid the heavy dishes that are prepared to celebrate the fast.

Healthy food alternatives

  • Air fried samosas and boiled dumplings.
  • Rotis sans oil
  • Grilled and baked meat and chicken

Cooking methods to avoid

  • Deep frying
  • Excessive use of oil

Healthy cooking methods

Grilling or baking both are great methods of cooking. It helps in retaining the taste and original flavour of fish and chicken.

So, happy Ramadan fasting everyone!!! You might even end up losing a few kilos after successfully observing your fast. Make sure you keep the above things in mind and please don’t indulge too much in sweets. I know it is hard to resist when there is a platter full of them in front of you but you must try to!

Hope you found this post useful!

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