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Losing weight with intermittent fasting during Ramadan

Aahat Sajnani
Clinical Dietitian
Fasting during Ramadan can be a great excuse to eat unhealthy foods, eat more than we require & pack on unwanted weight but packing on, but simple swaps and balanced meals may prevent the unnecessary weight gain, similar to intermittent fasting. Having a balanced iftar meal is the key to healthy eating during Ramadan. After a long fast, getting the right balance of proteins, carbohydrates, and healthy fats along with some fiber is an ideal iftar meal to nourish your body, effectively digest your food & ensure you don’t eat more than required.
Sugar & fat cravings are likely to be at their highest after any fast, leading to the fast going wrong and causing weight gain. Choose healthier options & unrefined sugars and sweetener like dates. Choose unsaturated, healthier fats such as avocados, olives, nuts & seeds to prevent packing on the extra weight. It is also important to have a suhoor meal to keep you energized throughout the day instead of groggy and tired. Oatmeal, eggs & avocado, Greek yogurt with fruits or peanut butter on toast with fruit are great options.
It can seem impossible to drink enough water with long hours of fasting but ensure to drink at least one glass per hour after breaking your fast. Ensuring to hydrate adequately will not only prevent dehydration but will also reduce any sugar cravings from long fasting hours.

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