Ramadhan can be an ideal opportunity to adopt a healthy diet. In addition to investing hours of fasting and iftar meals, the month can the good opportunity to lose weight.
A study has shown that fasting during Ramadhan reduces body fat. During the fasting hours, the body uses fats and carbohydrates stored in the liver and muscles to provide energy from the foods eaten at night, while the kidneys conserve as much water as possible by reducing the amount lost in the urine.
If some people start the new year with new decisions, then for others the blessed month of Ramadhan is an opportunity to evaluate and reconsider their life activities, to start a new start based on exercising and changing eating habits, then losing some kilograms in the event of excess weight.a A study published in the National Center for Biotechnology Information stated that Ramadhan fasting can: Reduce body fat without losing protein in body mass, during which the body converts its energy source from glucose to fatty acids. The body releases fatty acids from the adipocytes.
Another study reported that the encouragement to exercise, as well as nutritional guidance and support, during the fasting period in Ramadhan and after Ramadhan, contributed to weight loss for many people, as fasting contributed to a significant decrease in weight and fat mass.
To lose weight, hydration is key during Ramadhan, and hydration can be maintained by drinking sufficient amounts of water, about eight glasses at least.
Secondly, the consumption of hydrating or high-water foods such as soups, vegetables, and fruits; such as cucumber, lettuce, tomato and watermelon during the suhoor and iftar meals.
High temperatures can also lead to increased sweating, so it is important to drink fluids to replace what you lose during the day, and avoid sugary soft drinks because they add a large percentage of calories to the diet.
It is important to eat a light and balanced iftar, as the secret to losing weight in Ramadhan lies in eating moderate meals without overeating, and these meals include: eating three dates for iftar, because dates are rich in fibre, and they are also a quick source of sugar that the body needs after fasting. Also, eat plenty of vegetables to provide vital vitamins and nutrients, while choosing whole grains that provide the body with energy and fibre.
Eat a moderate amount of meat, fish or chicken to get healthy protein. It is also preferable not to miss the pre-dawn meal.
It is necessary to avoid eating a lot of sweets after iftar, as the sweets that are usually eaten in Ramadhan contain large amounts of sugar syrup. Therefore, it is recommended to eat fruits rich in water, such as watermelon or any other seasonal fruit such as peaches.
In addition to limiting the consumption of foods rich in fat, including fatty meats, and foods made with pastries, while avoiding frying, other methods of cooking can be used, such as steaming, boiling and stewing while avoiding foods that contain large amounts of salt.
Some sports activities can be practised for 30 minutes to help lose weight, by doing some exercises that can be done even from home.
It remains to be noted that getting rid of excess weight during the month of Ramadhan by changing the lifestyle is possible, but provided that some rules are followed to achieve the goal of maintaining good health, and most importantly, not to give up this good lifestyle after the end of the holy month; because all the efforts you have made may go in vain.
@Afrahalbalushia
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