Ramadan & Food Ramadan is not meant to be about food and excess, it's about modesty and restraint," said Asma Bastaki, Head of the Dietary Department at New Mowasat Hospital. The contrast between practicing restraint during the day, followed by overindulging at Iftar is not only bad for health, but it goes against the principles of fasting during Ramadan, she added.
As many battle through the long, hot days, it can be all too tempting to use the prospect of a large, over-indulgent meal as encouragement to get you through. However, attempting to satisfy feelings of deprivation is a distraction from the real point at hand: Are you still in need of more food? It is tempting to continue eating after you are full, but you will reap some negative consequences if you do. There are some simple ways to maintain, even lose, weight during Ramadan without missing out on tradition
s and social aspects.
Don't eat with your eyes, eat with your appetite and never leave the table full," says Farah Al-Rifai, Assistant Dietetics Manager at Diet Care. "Start with water to rehydrate, so you don't get confused between hunger and thirst. Have some dates with the water, and some laban, and then leave to pray. After you pray, your body will not be as hungry. The food will have had a chance to settle," she adds.
Iftar
After leaving a gap after breaking your fast, it should be a bit easier to resist gorging on food as the edge will have been taken off your hunger. From there, try and follow some simple steps to satiety, "Eat slowly because your brain needs a chance to tell your body it's full. Leave the table once you're satisfied, not stuffed," says Farah. Ramadan can also cut the habits you've become accustomed to over the years, and can allow you to make changes to your diet and lifestyle, Asma adds.
Start your meal with salad, but watch the dressings and ingredients; pasta salad isn't salad. Avoid fried appetizers because they're just extra calories and aren't filling. Focus on protein after your salad, especially white meat. Grilled is the best. Eat vegetables with protein, and enjoy small portions of carbohydrates such as bread and rice," says Farah.
Thinking of food as restoration is key, says Asma, "During Iftar, you are restoring your body and energy, not stuffing yourself. When we fast, our bodies burn fat instead of carbohydrates for energy. It's great to start Iftar with dates as they're easily absorbed and will raise your depleted blood sugar. Try and have grilled appetizers instead of fried, and concentrate on fluids to rehydrate.
Suhoor
While many skip Suhoor, opting instead for extra sleep, it's an important part of healthy fasting and will provide you with more energy during the day, "Suhoor will support you during the day to focus on consuming complex carbohydrates and fiber, because they take longer to break down and will cut your hunger. Leafy vegetables are a great source of them, and of course have some protein also.
Top up on lots of water, laban, and even juice to make sure you're rehydrated," advised Asma. She added that potassium-rich foods can help reduce thirst, "Bananas, oranges, broccoli, pumpkin, spinach and apricots are high in potassium so they'll help stave off thirst. Avoid fast food and salty food, which will only make your thirst worse later in the day.
Farah added that eating at Suhoor helps keep your day more balanced as well as improving your resolve to fast, "You won't eat as much at Iftar if you know it won't be your last meal. Suhoor should be a mix of carbohydrates and some protein, such as a cheese sandwich with vegetables and a cup of milk or laban. Don't forget the vegetables; they're needed for fiber, vitamins and minerals.
Modify or avoid
While moderation is key, some foods are better avoided if possible. Both Farah and Asma agreed that traditional Arabic sweets are laden with fats and sugars, a lethal combination for dieters and the fitness conscious. "Apart from the obvious drawbacks, traditional sweets are also loaded with cholesterol and triglycerides. Have fruit and nuts for dessert instead of such heavy sweets," says Asma. Farah added, "If you're really craving certain sweets, then limit them to small quantities two to three hours aft
er Iftar. Fruits are ideal though.
It's also easy to lighten traditional dishes but maintain the flavor, "If Ramadan dishes are made carefully they don't have to be overly fatty or calorific. Try and avoid animal fats, it's better for you and your family to steer clear of them. If you watch your cooking methods (grilling over frying) and your portions, then you can enjoy relatively normal meals without feeling that you're on a diet or deprived," she pointed out.
Asma's top tips:
1.Resist the temptation to drink tea, coffee, and soda instead opting for water to maximize hydration.
2.You need to raise blood sugar when breaking your fast, so dates and milk is a great combo.
3.Engage in light exercise throughout Ramadan, but either close to or after Iftar.
4.Make sure to include whole wheat bread or rice in your Iftar meal as they're great complex carbohydrates.
5.Avoid fried, spicy and oily food to prevent weight gain, indigestion and heart burn.
6.Cut down on caffeine and tobacco a week before Ramadan to reduce cravings.
7.Pregnant women should be sure to include essential nutrients in their meals to provide enough calories and prevent acidity in the blood
8.Do not over eat during Suhoor, and drink plenty of water
9.Have lemon on your salad instead of salt, it will help avoid thirst while fasting during the day.
10.Maintain oral health during Ramadan by brushing your teeth regularly.
Farah's top tips:
1.Hydrate as soon as Iftar comes, and keep a bottle of water with you from then on.
2.Keep your portions in check, and eat small regular meals between Iftar and Suhoor.
3.Skip the high sugar Ramadan drinks.
4.Watch your fruit intake; they're healthy but high in sugar. Dates should be limited to three.
5.Try to boost your metabolism by working out for 30 minutes a day.
6.Do not skip Suhoor: it's as important as breakfast would be on a regular day.
7.Don't overdo buffets: take one plate and stop there. Allow 15 to 20 minutes for satiety to set in.
8.Try to work out after Iftar so that you can drink water and avoid dehydration.
9.Cardio before Iftar should be timed carefully so that when you finish, it will be time to eat.
10.Weight-training before Iftar will break down your muscle, so avoid it completely.