Rules for a restorative Ramazan
Amina Sibtain of Fitfibre gives us a list of do’s and don’ts for a healthier Ramazan
Amina Sibtain of Fitfibre gives us a list of do’s and don’ts for a healthier Ramazan. From the most beneficial fruits to eat, to the most useful workouts to incorporate in your routine this month, the health enthusiast shares it all, ensuring a nutritious fasting season
1. RULE
Lots of fibre
Fibre is key in any healthy eating plan and should be a staple in your everyday diet. It helps speed up your metabolism and kick-starts your body. Additionally, it has a lot of added health benefits; it helps maintain your gastro-health and helps prevent constipation, which can be a real problem while fasting. Green vegetables are a great source of fibre or you can also choose to take a dietary supplement that contains good quality refined fibre, such as the Japanese Glucomannan.
2. RULE
Stick to natural sugars
To control and satisfy your sugar cravings, opt for a piece of fruit instead of chocolate or processed desserts. An apple at sehri or iftar is ideal. Even going for a banana at sehri is helpful, as it is a good source of potassium and will help in keeping your energy level high during your fast. However, avoid fruits like mangoes, as they are heavy on the system.
3. RULE
Drink water
Water is essential for your wellbeing and most of us don’t have nearly as much water as we should – it control your food cravings and also helps with your metabolism. It’s a very simple habit to take on, all you need to do is keep a bottle of water next to you and keep sipping it while you are not fasting.
4. RULE
Exercise
Fasting doesn’t give you an excuse to bail on your workout. Try doing a short 30-minute workout either right before iftar or two hours after. You can go for a circuit-based body weight and strength-training workout and mix it with some interval training cardio. If you feel you can’t do that, try a swift 30-minute walk. Exercise will help your body burn fat and rev up your metabolism. Believe it or not, it will even restore your energy level, help with your mood, and make you feel great at the same time!
5. RULE
Avoid tempting fried food items
No matter what people tell you, you do not need paratha for sehri. Stick to whole wheat bread or roti, it will do the trick. Fried food makes you feel bloated and heavy, and also increases your thirst. At iftar, opt for grilled chicken and some veggies instead of pakoras and samosas. If you want to add bread, have a grilled chicken sandwich in whole wheat bread.
6. RULE
Say no to extravagant invitations
This one will be hard to follow for most people, but try to have sehri and iftar at home where you can control what you’re eating and how much of it. Make a routine for yourself and you’ll thank me later!
7. RULE
Say no to binge eating
Just because you’re fasting does not mean you need to overeat at iftar to make up for all the meals you are missing. Have a small iftar, and take a snack after your workout to keep your energy levels going. Binge eating at that time will make you feel groggy and heavy. Similarly, eating foods which are high in fat for sehri, when you’re going to sleep right after, will only allow your body to store all that fat, which will lead to weight gain. Keep your meals clean and simple.
1. RULE
Lots of fibre
Fibre is key in any healthy eating plan and should be a staple in your everyday diet. It helps speed up your metabolism and kick-starts your body. Additionally, it has a lot of added health benefits; it helps maintain your gastro-health and helps prevent constipation, which can be a real problem while fasting. Green vegetables are a great source of fibre or you can also choose to take a dietary supplement that contains good quality refined fibre, such as the Japanese Glucomannan.
2. RULE
Stick to natural sugars
To control and satisfy your sugar cravings, opt for a piece of fruit instead of chocolate or processed desserts. An apple at sehri or iftar is ideal. Even going for a banana at sehri is helpful, as it is a good source of potassium and will help in keeping your energy level high during your fast. However, avoid fruits like mangoes, as they are heavy on the system.
3. RULE
Drink water
Water is essential for your wellbeing and most of us don’t have nearly as much water as we should – it control your food cravings and also helps with your metabolism. It’s a very simple habit to take on, all you need to do is keep a bottle of water next to you and keep sipping it while you are not fasting.
4. RULE
Exercise
Fasting doesn’t give you an excuse to bail on your workout. Try doing a short 30-minute workout either right before iftar or two hours after. You can go for a circuit-based body weight and strength-training workout and mix it with some interval training cardio. If you feel you can’t do that, try a swift 30-minute walk. Exercise will help your body burn fat and rev up your metabolism. Believe it or not, it will even restore your energy level, help with your mood, and make you feel great at the same time!
5. RULE
Avoid tempting fried food items
No matter what people tell you, you do not need paratha for sehri. Stick to whole wheat bread or roti, it will do the trick. Fried food makes you feel bloated and heavy, and also increases your thirst. At iftar, opt for grilled chicken and some veggies instead of pakoras and samosas. If you want to add bread, have a grilled chicken sandwich in whole wheat bread.
6. RULE
Say no to extravagant invitations
This one will be hard to follow for most people, but try to have sehri and iftar at home where you can control what you’re eating and how much of it. Make a routine for yourself and you’ll thank me later!
7. RULE
Say no to binge eating
Just because you’re fasting does not mean you need to overeat at iftar to make up for all the meals you are missing. Have a small iftar, and take a snack after your workout to keep your energy levels going. Binge eating at that time will make you feel groggy and heavy. Similarly, eating foods which are high in fat for sehri, when you’re going to sleep right after, will only allow your body to store all that fat, which will lead to weight gain. Keep your meals clean and simple.