Intermittent fasting is one of the most widely followed methods to lose weight. Ramadan gives us a full 29/30 day period to do just that and help us maintain a healthy weight. But who would have thought it would be this hard to actually get some results out of it? Our desi food and iftar traditions are one of the main reasons we usually end up gaining weight instead of shedding it.

With abstaining from food all day long, it is almost very difficult for some people to resist their temptations when all that deliciousness presents itself in front of them. Not to forget, a healthy diet is important in normal days and even more essential in Ramadan.

“Healthy eating is all about having a complete nutritional balance throughout the day. This balance is specifically more important when you are fasting,” says Dr Sehrish Adnan.

She says there are a few simple things people have to eliminate from their diet in Ramadan. This can, in turn, help people manage their weight and get used to such meals on regular bases.

1. Avoid fried stuff

Let’s face it, fitness enthusiasts have been saying this for ages but have we ever tried to act upon it? I know I haven’t.

“Everything that is fried has tons of carbs and makes you gain weight. Everyone knows that,” stated Sehrish.

Fried food puts people at higher risk of developing problems such as heart diseases, diabetes and obesity. When we consume such stuff immediately after we have broken our fast, it has adverse consequences. Which is why we find ourselves putting on a couple of kgs by the end of this Ramadan.

Another thing that she said can often make us feel nauseous is eating everything at once.

“If you stuff yourself all at once with lots of food, water and whatnot, you will definitely feel bloated.” She said that it is better to sat in small portions and give your stomach a break. Doctors also advise chewing slowly so that digestion is made easier for the stomach after all day of taking in nothing.

2. Eat everything in a balanced portion

Eating in balanced portions enables your stomach to digest easily. Fix portions of foods for sehri and iftaar both, which can consist of a portion of yoghurt, vegetables, protein and fresh fruits.

“For sehar, have dates, yoghurt, roti with any light vegetables or something lightly cooked. Make sure whatever you eat is mostly homemade. Fruits like watermelon also help in keeping you hydrated,” Sehrish says.

She also provided a similar list for iftaar. “Dates, lots of water, homemade Dahi phulkis, fruit chaat (but with minimal sugar), grilled chicken/meat, yoghurt, lassi.”

Most people already love eating these, just balancing their portions would be enough for them to manage their weight.

3. Proper eating routine

Ramadan often disrupts our daily routine which leads to restlessness and eating at awkward times. Snacking every other hour like we usually do can aid weight gain and that too very effectively.

“I follow a good eating routine and never gain a single kg. Portion control has been very helping too. I rarely have something to eat after iftar, no dinner.”

Be mindful enough to not stuff yourself in sehri too. You will just end up feeling worse.

4. Stay active

People should normally continue to do whatever they did before Ramadan started. Being extra lazy while fasting makes us gain weight faster. Take upon light exercises and keep your physical activity going. Detailed information on workouts in Ramadan is available in “Working Out In Ramadan – What You Need To Know


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