How to maintain a healthy diet and weight during Ramadhan


The fasting month is here again for our Muslim friends! Fasting can be very difficult to endure if you don’t eat right and hydrate yourself properly. Most people tend to indulge during iftar and sahur thinking that they need to fill themselves up for what’s to come. Here are 4 easy steps that you can follow to keep yourself healthy and stay in shape for the rest of the month:

1.     Eat food that are slow to digest

Eating complex carbohydrates such as food containing barley, wheat, wholemeal flour and oats can help you stay full for up to 8 hours whereas refine carbohydrates such as food that are high in sugar and white flour can only fill you up for 3-4 hours. On top of that, complex carbohydrates are also a healthier option for your body even on a daily basis.

2.     Choose your snacks properly

It is understandable for you to have cravings and oral fixations especially for something sweet. When this happens, don’t opt for a sugary donut or a slice of heavenly cake – go for dates!  Dates are an excellent source of natural sugar as well as fibre and potassium. As for oral fixations, try almonds. They are non-fatty, crunchy and undoubtedly great for your body’s daily intake of fibre.

3.     Drink like a fish

Even on a daily basis, it is very important for us to keep ourselves hydrated to stay alert. So, do remember to drink plenty of fluids – juices or water – to maintain and balance your body’s fluid level. Fruit juice or just water is the best option because unlike coffee or carbonated drinks, they actually quench your thirst and regulates your body.

 4.     Pace yourself!

It is likely that when we are famished, we tend to eat faster and when we eat faster, we tend to also overeat. So, here’s a tip: let’s not get too excited and pace yourself when you eat. Take your time, chew your food and savour it. Not only will you save yourself from a terrible heartburn but also keep your weight in check.

Have a happy (and healthy) Ramadhan!


Image credit: Some rights reserved by Matthias Rhomberg



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