When Ramazan rolls in, it’s only natural to stress about how your metabolism is going to take a hit from the change in food intake. Some worry about weight loss while others fear putting on weight but there’s a level of self-discipline one can practice to ensure neither happens. It is tempting to break into lavish iftar buffets after a long day without food but those carb laden dishes often fill you up fast and leave you feeling hungry again. Some people may argue that they’ve gone without food and drink all day and hence are justified in assaulting their stomachs with an overload of oily and sugary substances but they only feel ill and lethargic afterwards. Here are some things to do to ensure optimum health and performance levels during the fasting month.
Iftari to-dos
When you’re feeling down and low it’s natural to want to up your energy levels with sugary food. But it’s best to curb that desire and stick to sugar in its natural form like in a bowl of mixed fruits, dates and fresh juices. It’s also a good idea to have food with high water content like soups, salads and vegetables. It is however, best to avoid citrus fruits at iftar (grapefruit, orange, lemon) as they can cause a lot of acidity on an empty stomach.
The best way to break a fast is with two dates, followed by a cup of very light tea or a glass of fresh mango or strawberry juice. Wait for an hour and in this time one should walk away from the table and go for a stroll or to say your prayers. It’s best to take small sips of water in this time to slowly bring water levels back into the body and after this, you’re ready to have a light dinner. Easing your body is important so whatever you consume is retained. All the goodness and vitamins from healthy, nutritious food will be absorbed, but equally all the fat and sugar from unhealthy food will be absorbed and stored. Skip highly salted foods such as fries, burgers, anything in a heavy sauce and fried meats. Not only are these laden with calories, but they will also leave you very thirsty. An expert tip is to bake many of the Ramazan staples that are generally fried - the calories are halved as a result.
Sehri to-dos
Sehri is very important and necessary from the fasting point of view as it will keep you going until iftar so one needs to make sure they wake up for it. The best things to have at this time are the ones that slowly release energy throughout the day. Have a bowl of oatmeal with fruit, such as banana, a handful of chopped almonds and cinnamon. You can also have a piece of fruit and a cup of light tea, or vegetables with brown rice or quinoa. These foods won’t cause an insulin or sugar spike and will keep you full and your sugar levels balanced for longer. Fried foods heavy in carbs, cheese or spices should be avoided as they will simply leave you thirsty and lethargic, not to mention helping your waist expand significantly. Most of us think that because we’re going to starve ourselves all day, it is okay to overload our systems with parathas because we’ll need it but that’s actually furthest from the truth.
Water levels must be maintained as much as possible throughout the day - it’s important to remember that water is a key element to ensuring you stay healthy during Ramazan or otherwise. Fizzy and caffeinated drinks stimulate water loss much faster, which can, inevitably, lead to dehydration so steer clear (as much as you miss the sugar).