X|HEALTH: How to Control Weight Gain During Ramadan?
Binge-eating, bad eating habits? We know it’s hard to control our food intake sometimes especially in such difficult situations but we have to be mindful of our body so it could function it well. This season, as most of our Muslim brothers are sisters observe the holy month, some bodies find difficulty in adjusting to the fasting routine.
Mrs. Cynthia Bou Khalil, nutrition specialist at Allurion Technology shares some important tips on how to avoid gaining weight in Ramadan.
(Dr. Cynthia is an expert consultant at Allurion Technologies that offer nonsurgical Elipseballoon that helps individuals that are seeking professional aid for weight loss when unable to achieve through diet and exercise.)
Eat right amounts of calories
The fasting individuals must make sure to get daily intake of calories. This helps keep a check on their health and prevents from gaining weight.
Avoid overeating and cravings
The moment Ramadan begins one must adapt to the new diet, which is Suhoor and Iftar meals and must avoid all kinds of cravings for food.
It is important to stay active during Ramadan. One should engage in light activities for at least 15-40 minutes every day in addition to heavy exercises at night after Tarawih prayer because the water that is lost in sweating can be consumed.
Avoid heavy meals for Iftar
The main challenge one needs to overcome in Ramadan is eating the right proportion of Iftar meal. In order to keep a check on the weight one must eat healthy and nutritious food and avoid anything that is rich in oil and fat.
Have a protein rich Suhoor
Suhoor is the most important meal in Ramadan so one should be very mindful about what and how much they are consuming in Suhoor, in order to ensure the body gets the right amount of protein. One can have 3 slices of bread, with eggs, beans and oats as it contains complex carbohydrates and a high percentage of Proteins that are digested slowly.
Reduce the intake of sweets
Although sweets and dessert form an integral part of Ramadan spread, particularly during Iftar one much one must consciously avoid taking sweets as it contains high percentage of fat and it directly affects in gaining weight.
Tips to fight hunger and cravings: Try a different set of activities to make your mind clear of eating, by focusing on other things. Try to adapt to the new diet during Ramadan gradually to reduce cravings for food
Control to reduce the feeling of thirst: the best way to eliminate hunger or thirst is to break the fast with dates and about two large cups of water and eat slowly.