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Health, well-being and food

Ramadan: How to avoid gaining too much weight?

24 September 2021, Seytoo
Ramadan: How to avoid gaining too much weight?

Fasting during the month of Ramadan can indeed lead to weight gain for some people. And if you are concerned, regulating your food intake on the evenings of this blessed month can help you control your weight.

Knowing how to manage your consumption would decrease the calories consumed, thus allowing you to lose or maintain your weight during this holy month.

What are the reasons for gaining weight during Ramadan?

Several factors contribute to weight gain during the month of Ramadan and in accumulated fasting days in general.

- The first cause of weight gain after a day of fasting is due to the fact of eating constantly, especially between Iftar (end of the fasting) and Suhour (start of the fasting), which sometimes is accompanied by fatigue because of the feeling of fullness.
- Eating larger portions of food than usual is one of the biggest contributors to weight gain and almost 40% of the meals prepared during Ramadan are wasted.
- Eating food high in fat and calories (brick sheets, sweet pastries, very spicy and salty dish, etc.) in large quantities, especially in the evening.
- Inviting your family or friends several evenings a month puts you within reach of greater consumption and the quantities of foodstuffs increase considerably.
- Inactivity and lethargy after Iftar are also a factor in weight gain.

Some ways to avoid weight gain

You can successfully avoid putting on a few pounds if you change your eating habits. Here are some tips to improve your eating habits and eat healthier.

- Avoid overeating: Eat a light Iftar food that includes reasonable portions. Needless to say, God unanimously condemned scholars to over consume food.
- Chew slowly to avoid indigestion.
- Eat first your soup (chorba, harira or other) and salad, because these are low in calories and will allow you to feel full.
- Drink at least 1.5 liters of water during non-fasting hours.
- Eat fresh fruit and fresh fruit juices with no added sugar, instead of sodas, which contain high amounts of sugar.
- Choose products with a low dairy percentage and lean meats.
- Eat a fruit salad instead of sweets or pastries (or in very limited quantities).
- Walk every day for at least half an hour to an hour in order to burn the extra calories.

Healthy cooking to manage your weight well!

When cooking, make your favorite recipes avoiding frying as soon as possible. Be sure to reduce the amount of vegetable oil, and cook, roast, grill, and use steam instead. Keep in mind that reducing the fat in your cooking does not necessarily mean reducing its flavor.

You can enhance the seasoning of your dishes by using fresh vegetables, herbs and spices, which add flavor without adding calories.

With so many tips to help you control what you eat and resist temptation, you can make sure you have happy times, for your health, and for your nighttime prayers. And bon appetite, of course!
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