how to lose weight in ramadan diet plan
During Ramadan, first thing on the minds of dieters is how to follow their diet during this month. Even if you are not overweight, you must be thinking about gaining weight after eating a lot during Ramadan. No need to worry. In this article, we will talk about diet plan (sample keto diet plan) during Ramadan. After that, we will review sample diet plan during Ramadan.
Number of meals in Ramadan
The number of meals in Ramadan doesn’t difference with other months. People should eat at least three main meals and three snacks. Eating iftar, dinner and dawn serves this purpose.
remove any three main meal is not recommended for any age group or even fat people. Separate iftar meal from dinner so that you do not want to eat a heavy meal; Of course, you choose a light and low-energy iftar. Start your iftar with soup or some milk with some dried fruits such as dates, raisins and plum leaves. Consumption of zucchini and okra is harmful due to simple sugar and high fat. Have dinner two hours after Iftar. Dinner should be bread and cereals (rice, bread, potatoes or pasta), meat and legumes (red meat, chicken, fish, beans, lentils, chickpeas), dairy (milk, yogurt, buttermilk) and vegetables and fruits. All of above groups are also recommended at the dawn meal. Intake of fluids and foods containing water such as milk, salads, vegetables and fruits somewhat reduce thirst.
Do not eat foods such as salt, spices, high-fat foods and excessive consumption of animal meat and protein due to increased urea and thirst. It is recommended to eat foods with complex carbohydrates such as breads, which release sugar slowly to prevent hunger during the day.
Reasons for gaining weight during Ramadan
1- Participating a lot in parties
When you go to a party this month, eat at home and leave the table very quickly so as not to be tempted by food.
Of course, Ramadan this year is still associated with covid-19 virus. To maintain health yourself and your friends, avoid attending parties.
2- Excessive consumption sweets
Zucchini and okra are low volume and high calories. It is also very high in fat and harmful to body. But if you are very interested in eating them, try to make yourself at home with very little oil.
3- Changing food pattern
During Ramadan, foods variety is very high. It is better to follow our diet before Ramadan and share our food with others.
4- Reduce work and mobility
People reduce their activity during fasting to prevent thirst and sweating. This causes to gain weight during Ramadan. Try to walk after iftar.
5- Increase sleep during the day
The most important cause of obesity during Ramadan is increased daily sleep. Try to sleep 6 to 7 hours a day so you don’t mess up your body clock and do not feel weak.
Is it possible to lose weight during Ramadan?
Yes. Because in Ramadan, you don’t need to receive more food than other days. You may even need to eat less because you get more rest and less exercise, and your metabolism goes down. However, by following a proper diet plan during Ramadan, you will reach your main goal.
Everyone can follow a diet during Ramadan. Just use your diet plan and eat three main meals: breakfast, lunch and dinner in form of Iftar, dinner and down during Ramadan. Snacks should also be served between Iftar and dawn.
During Ramadan some people think they can overeat after Iftar and eat more than their ration, because they have been fasting and have not eaten for several hours, but this causes them to gain weight after Ramadan.
It is easier to follow a diet this month, because people around you don’t eat and you don’t be tempted to break the diet. But you should have diet plan to eat after iftar.
Dr. Kermani’s diet patterns in Ramadan
During Ramadan, does not change your diet plan and there isn’t difference in calorie intake. If you want to change your diet to a fasting diet, you should distribute same food ration (which is set for you in Dr. Kermani’s diet) from Iftar to down. With one of following patterns, you can change your regular diet to a fasting diet. Depending on your body, choose one of following patterns during Ramadan:
First pattern
If your main meal is iftar:
| Current meal | Ramadan meal |
|---|---|
| Breakfast | Iftar |
| 10 o'clock in morning | First snack |
| before lunch | before dinner |
| lunch | dinner |
| evening meal | Second snack |
| dinner | dawn |
Second pattern
If your main meal is dinner (after iftar, you will eat main meal):
| Current meal | Ramadan meal |
|---|---|
| Breakfast | Start of Iftar |
| lunch | Iftar |
| 10 o'clock in morning | first snack |
| evening meal | Second snack |
| before lunch | before dawn |
| dinner | dawn |
Third pattern
If your main meal is breakfast:
| Current meal | Ramadan meal |
|---|---|
| Breakfast | Iftar |
| 10 o'clock in morning | first snack |
| dinner | dinner |
| evening meal | Second snack |
| before lunch | before dawn |
| lunch | dawn |
What’s the best meal plan for people with T2DM during Ramadan fasting?
As you read, it is possible to have a diet plan during Ramadan; Just follow your diet instructions. If you do not have a custom diet plan, you can use example of Dr. Kermani diet plan mentioned above. Ramadan diet example given in article is almost same as Japanese-style fasting or fasting diet. Fasting diet isn’t harmful for you, of course It will be useful.
Reference
FAQ about fasting diet in Ramadan
1- Should someone with diabetes fast?
Those who control their diabetes with diet or pills can fast. But should be done in consultation with a doctor. People who take insulin to control their diabetes should not fast.
2- If I don’t eat, I will have migraine headaches and these headaches will get worse by fasting. Do I have to fast?
People with uncontrollable migraines should not fast. Migraine control is possible with right medications and lifestyle changes. If you can control your migraine, talk to your doctor before Ramadan.
3- Can people with high or low blood pressure fast?
People who can control their blood pressure well can fast. Their doctor can make changes to medication so that patient can take the pill outside of fasting hours. Those who have low blood pressure but are healthy can fast, they should drink enough fluids and salt.
4- Is fasting harmful for pregnant or lactating women?
Medical evidence suggests that fasting for pregnant women is not a good idea at all. If a woman feels healthy and energetic in pregnancy, she may be able to fast. But if she does not feel well, both Islam and medical science will exempt her from fasting.
5. what age can children fast without any problems?
Fasting before puberty is difficult to tolerate and is not recommended at all for children under seven to eight years old. You can let your child try fasting for a few hours.
6. I take medicine regularly, can I fast?
You cannot fast if you are taking a medicine that must be taken during fasting time. If you are on long-term treatment, you can talk to your doctor to change your medication timing. If possible, shift usage time to when you are not fasting. You should not fast at all if you lose control disease by stopping drug and transferring it to another time.
7- Can severe dehydration cause us to break our fast?
If you do not drink enough water before fasting, you may experience severe dehydration. Dehydration can also get worse due to weather conditions and daily activities such as going to work or housework. If body produces very little or any urine and you feel dizzy and dehydrated, you should stop fasting and drink water or other fluids.
8. I am on dialysis. Can I fast?
According to experts, people on dialysis should not fast.
