14/03/2024
Ramzan, the holy month of fasting, offers a unique opportunity for women to focus on their health and weight loss goals. With the right approach, fasting can be a powerful tool for achieving and maintaining a healthy weight. Here are some guidelines to help you make the most of Ramzan while staying on track with your weight loss journey.
1. Suhoor (Pre-Dawn Meal):
✅Start your day with a balanced suhoor meal 🥘 that includes complex carbohydrates, lean protein, healthy fats, and plenty of fiber.
✅Opt for whole grains like oats, brown rice, or whole wheat bread to sustain energy levels throughout the day.
✅Include protein sources such as eggs, yogurt, cottage cheese, or lean meats to promote satiety and muscle preservation.
✅Don't forget to hydrate well with water and electrolyte-rich beverages to prevent dehydration during the day.
2. Iftar🥗 (Breaking the Fast):
✅Break your fast with a balanced meal that replenishes your energy stores without overloading your digestive system.
✅Start with dates and water 💦 to ease your stomach into the meal and replenish depleted glycogen stores.
✅Include a variety of nutrient-dense foods such as vegetables, fruits, whole grains, lean proteins, and healthy fats to support overall health and weight loss.
✅Limit fried and high-sugar foods ⚠️to occasional treats and focus on nourishing your body with wholesome foods.
✅Portion Control:
✅Practice mindful eating and portion control to avoid overeating during iftar and suhoor.
✅Use smaller plates and bowls to help regulate portion sizes and prevent excessive calorie intake.
✅Eat slowly and savor each bite, paying attention to hunger and fullness cues to prevent overeating.
✅Aim for balanced meals that provide a mix of macronutrients to keep you satisfied and energized throughout the fasting period.
✅Physical Activity:
✅Incorporate light to moderate physical activity into your daily routine during Ramzan to maintain muscle mass and support weight loss.
✅Opt for activities such as walking, yoga, or gentle stretching exercises to stay active without overexerting yourself.
✅Schedule your workouts during non-fasting hours.
