For Muslims, Ramadan can also be the month of weight loss opportunity. During the Holy Month of Ramadan, Muslims refrain from consuming food and drink in the long hours from dawn until dusk.
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When planned correctly, you may get the weight loss goal that you’ve always wanted. Here at Okadoc, we had created these diet plan tips for weight loss in Ramadan to make you healthier.
1. Hydrate yourself
Drink many fluids as this can be the key to weight loss. Not only are you fast getting dehydrated while fasting, but keeping yourself hydrated can control sugar cravings.
Drink at least two glasses of water at suhoor and iftar, also drink at least four glasses of water between iftar and suhoor.
It is best to avoid caffeinated drinks such as coffee or black tea. Drink herbal teas instead for a great alternative to water, plus it may aid your digestion.
2. Monitor your daily calorie intake
Monitoring your daily calorie intake is essential during Ramadan when it’s easy to overeat on calorie-dense foods during Iftar, especially when you’ve gone all day with no food or water.
Track your food and calorie intake daily. Make sure you always eat healthy foods and get the nutrition that you need.
3. Have a balanced Iftar
It is recommended to break your fast with dates as they are a quick source of the sugar that your body needs after a fast.
Have a small portion of soup, such as a vegetable or lentil soup, and avoid cream-based soups for an appetiser. Follow with a mixed vegetable salad. Skip all carbohydrate-rich food.
Take a break after eating your appetiser, don’t overwhelm your digestive system. Choose a main dish and avoid fried food. Make sure it’s balanced with healthy carbs and protein and also remember portion control.
4. Consistent food intake
Keep the same amount of food you have. Do not change your diet and always remember the quality, quantity and ratio of food.
5. Don’t skip Suhoor
Skipping your suhoor will get you hungrier the next day, and you will end up overeating for iftar.
6. Limit Salt Intake
Always limit salt intake regardless of which meal you are consuming. Keep in mind the composition of the food to include complex carbs such as whole grain bread and make sure it also has good protein to prevent muscle breakdown during fasting.
This food combination will ensure you have a stable level of glucose in your blood, so you don’t get hungry in the day.
7. Plan your meal ahead
The key to any successful weight loss is planning and organising. Make sure you have all your meals planned and prepared in advance. If you don’t plan you can make simple food choices when you’re feeling hungry.
After a full day of fasting, you will feel hungrier, so it’s easier to eat anything available. Make sure always to have healthy meals ready and waiting for you when you break the fast.
For more tips and diet plan for weight loss that suits your needs, ask your nutritionist or doctors. You can now book a doctor’s appointment online in easy steps at Okadoc.
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