Ramadan is a good start if you are aiming to start your weight loss journey. During Ramadan, Muslims refrain from eating from sunrise to sunset. Mindful and healthy eating can help you lose weight and replenish vitamins and nutrients. This helps you keep a balance between energy needs throughout the day without getting any extra pounds.
Highlights
- Eating a healthy and nutritious diet can help lose weight without affecting your energy levels
- Drink plenty of plain water, avoid sugary foods, and enrich your diet with fresh fruits and vegetables
- A brisk walk or physical activity before sehri or after after can help improve digestion and shed extra pounds
- A balanced diet plan from a nutritionist can help in weight loss without causing a nutrient deficiency.
How to lose weight during Ramadan 2023
Please read the tips for weight loss in Ramadan listed below because by following these, you can even lose as much as 10 Kg in just a month! These include:
1. Drink Water and Nothing Else!
Sugary drinks, juices, and milkshakes are a staple at every Iftar, but you must stay away from these if you need to lose weight. Try eating a date and drinking water to break your fast. Drinking water can help you lose weight because it helps your body release fat stores more quickly, which reduces the amount of fat your body has to break down.
Water boosts metabolism and suppresses your appetite. This results in limiting your overeating after. Keeping yourself hydrated can also assist you in your workout regime. Water contains zero calories so substituting it with sweet juices and sodas can be a healthy choice to reduce weight during Ramadan.
Read: How to prevent dehydration in Ramzan?
2. Exercise is Key
Exercise or physical activity is mandatory even during Ramzan as it boosts your metabolism and prevents extra fat accumulation. Choosing the right time for exercise in Ramadan is the key.
Energy levels are usually quite low while fasting, which is why most people never consider exercising during Ramadan. But removing physical activity from your routine for a whole month can be quite harmful. Therefore, a simple solution is to exercise half an hour before Sehri or 2-3 hours after Iftar. By doing this, you will be burning extra fat without being tired or dehydrated.
Exercise reduces fatigue and lethargy and maintains your cardio-respiratory health. It also boosts cognitive functioning which helps your brain to work smartly even during Ramzan.
3. Stay Away from Fat, Sugar, and Salt
Pakoray, Samosay, Rolls, and all fried food can be pretty tempting but they are the most unhealthy foods for Ramzan. Processed foods are usually high in sugar, salt, fat, and calories. Fried food is also rich in trans fat which results in the deposition of visceral fat, especially in the lower body.
Limiting your salt intake can also help lose weight during Ramzan. Salt stores water in the body which results in swelling and weight gain. making them really bad for your health. So try to avoid them as much as possible during Ramadan.
Also read: What not to eat in Ramzan
Fried foods and heavy meals are rich in calories and disturb your calorie intake and calorie utilization. This results in a fall in BMI in the range of obesity. Mindful eating suggests limiting the intake of such high-calorie food.
If you’re struggling with obesity and weight issues, book an appointment with the top consultants at Marham Weight Loss Clinic.
4. Add Protein to Every Meal
Protein-rich foods like lean meats, eggs, and beans are filling without being high in calories. They also take longer to digest, so they will keep you full for longer. Research has proved that meat and meat products can reduce hunger hormones and increase the level of satiety hormones in the body. Due to all of these reasons, proteins are great to have in sehri or Iftari every day.
It is essential to include animal-based products in your diet for meeting your protein needs. Legumes and lentils are rich in proteins as well as carbohydrates so they are not preferred when you are on your weight loss journey.
Read to know: Are red beans healthy for weight loss?
5. Eat More Vegetables
Vegetables are rich in fiber, which helps keep your digestive system running smoothly and prevents constipation. They also contain fewer calories than other foods that contain sugar or starch.
Their high fiber content will keep you feeling full for a longer period of time. Fresh leafy vegetables keep your vitamins and nutrients in balance which keeps you healthy despite restricting your calorie intake. Also, according to research, they’re packed with nutrients that can boost your immune system, reduce inflammation, and lower cholesterol levels. This improves your
Free Ramadan Diet Plan for Weight Loss
A lot of people struggle with weight loss during Ramadan because they are not eating enough food. We have suggested a Pakistani diet for Ramadan for weight loss can help you plan your meals for the day so that you can lose weight during this holy month.
Sehri
- 1 Whole-wheat Roti
- 1 Vegetable Omelet
- 1 Chicken Kebab
- 1/4 c Yogurt
- 2 Dates
- 1/2 c Tea (optional)
Aftar
- 2 Dates
- Water (you can add mint, lemon juice, and honey)
- 1 Bowl Fruit Salad (without sugar) or Channa Chaat
Dinner
- 1/2 c Mix Vegetable Salad
- 1/4 c Raita
- Steamed Chicken, Daal, or any other form of protein
- 1 Whole-wheat roti or 1 c Rice
It is to be noted that this diet plan might not be suitable for everyone, especially if someone is suffering from high blood pressure, diabetes, kidney problems, etc. Therefore, it is better to consult a Dietitian before trying a new diet.
Conclusion
Ramzan is a holy month during which Muslims practice fasting from sunrise to sunset. If you intend to lose weight during Ramzan, keep yourself hydrated and eat a low-calorie but healthy diet. Avoiding sugary drinks and fried foods can contribute significantly to managing your weight during the whole month. Mild to moderate physical activity can also help improve metabolism and shed extra pounds.
You can consult a dietician to get a well-balanced diet plan based on your medical condition and dietary intake requirements.
FAQs
1. How can you lose weight fast during Ramadan?
You lose weight fast in Ramadan by taking fiber-rich foods during suhoor, working out for at least 30 minutes, and limiting all foods high in sugar, salt, and fat.
2. Can Ramadan help you lose weight?
Yes, Ramadan can be a good month to lose weight as you can change your routine and stick to a healthier diet during this month.
3. Is it okay to work out while fasting?
It is not recommended to work out while fasting. However, you can exercise before having your sehri or after 2-3 hours of Iftari.
