Drink plenty of water to avoid overeating

Those who are fasting should always remember that the rule of thumb is to avoid 'binge eating' at night or during Iftar. Studies show that binge-eating once a day is the fastest way to gain weight.

Lama Al Naeli, nutritionist and Kenwood brand ambassador, gives these easy and healthy tips to stay fit during the holy month of Ramadan.

> As soon as you end your fast, concentrate on getting rehydrated by drinking plenty of water. This will help prevent overeating. Drink at least 8 glasses of water in small quantities to avoid bloating.

> Moderation is key. Having three meals is still important during the holy month: Iftar, a light evening snack, and Suhour.

> Break your fast with no more than two to three dates - they are high in calories and moderation is required to maintain a healthy weight during Ramadan.

> Start your Iftar meal with a warm soup as this will comfort your stomach after a long day of fasting. This will also replenish your body fluids and prepare your digestive system at the same time.

> Limit your intake of sweets, canned and processed foods as these, will make you thirsty during the fasting period.

> Ensure that you eat a balanced meal during Iftar. Eat carbohydrates (brown rice, brown pasta) accompanied with protein like beef, chicken or fish, along with cooked vegetables.

> Control your intake of appetisers as deep-fried food is high in calories and fat which could increase cholesterol levels in the blood. Instead, stuff them with low-fat cheese and bake them.

> Do some exercise just before Iftar if you feel up to it - try going for a brisk walk. Exercising before Iftar increases your metabolic rate. Alternatively, you can also exercise after Iftar.

> Suhour is an important meal. Make sure this meal is rich in slowly absorbed carbohydrates like wholegrain bread along with a good source of protein such as labneh or cheese. Such combinations will ensure you have a stable level of glucose in your blood and won't make you hungry during the day.

Source: Khaleej Times