Ramadan is a religious festival of Muslims. It’s a good start if you are aiming for your weight
loss journey.
During Ramadan, Muslims eat and drinkRAMDAN DA only from sunset to sunrise.
Mindful and healthy eating can help you lose weight and replenish vitamins and nutrients. Smart
eating will keep your energy normal throughout the day
Eating a healthy and nutritious balanced diet can help lose weight without affecting your energy
levels
Plenty of plain water keep you hydrated, avoid sugar sweets fried fatty foods, and incorporate
your diet with fresh fruits and vegetables
You can add sweets very smartly in your diet.
A brisk walk or physical activity before sehri or after can help improve digestion and burn
calories
A balanced diet plan from a qualified Dietitian can help in weight loss without causing a nutrient
deficiency.
How to lose weight during Ramadan
1. Plenty of Water and liquids
Sugary drinks, juices, and milkshakes are a used at every Iftar, you need to stay away from it if
you want to lose weight. You can add buttermilk or detox water. Try eating a date and detox
water to break your fast. Drinking water or detox 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. Detox water will give you lots of antioxidants. Green tea, jasmine tea, hibiscus
tea blue tea can also add their benefits.
Detox Water Green tea, jasmine tea, hibiscus tea blue tea and plain 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 sherbets and sodas can be a healthy choice to reduce weight
during Ramadan.
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 whites (salt, sugar, Maida) and fat
Pakoray, Samosa, Rolls, and all fried food can be pretty tempting but they are the unhealthiest
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.
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 www.drsonalsdietplan.in Weight Loss Clinic
4. Every Meal should include lean Protein
Protein-rich foods like lean meats, eggs, soya and soya products, low fat Milk and Milk products
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 Iftar 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
5. Vegetables should more in your plate
Vegetables are rich in Fiber, which helps keep your digestive system running smoothly and
prevents constipation due to high protein protein. 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 gut.
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 Omelettes or vegetable paneer Bhurji
1 Chicken Kebab
1/4 Katori curd without sugar
2 Dates
1/2 c green tea (optional)
Iftar
2 Dates
Water/Detox water (you can add mint, lemon juice, and honey)
1 Bowl Fruit Salad (without sugar) or sprouts Chaat
Dinner
1/2 c Mix Vegetable Salad
1/4 c Raita
Steamed Chicken, Dal, or any other form of protein
1 Whole-wheat roti or 1 k 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. What is the best method to lose fast weight in Ramdan?
Following life style and balanced diet including all food groups is best practice
2. Is following diets during menses are safe?
Yes it is safe
for more details you may contact us or you can purchase Ramzan diet plan @ 99 only from our Mobile App.
(App Name is Dr Sonal’s DietPlan) and find Ramzan Diet Plan.
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