Managing Weight Gain During Ramadan
Many individuals experience significant weight gain during the month of Ramadan, despite it being a period intended for dietary restraint and potential weight loss. A number of people find themselves falling into nutritional pitfalls and adopting unhealthy eating habits, leading to increased weight. In this article, we will explore the reasons behind weight gain during Ramadan and provide some helpful tips to avoid it.
Reasons for Weight Gain During Ramadan
- Neglecting to replenish the body with fluids lost during the fasting period can contribute significantly to weight gain. Individuals often prioritize indulging in rich foods and desserts, which are high in sugar and calories, instead of ensuring they drink adequate amounts of water and natural juices between iftar and suhoor.
- Consuming large quantities of calorie-dense foods and sweets, such as qatayef and samosas, alongside sugary juices and soft drinks, particularly during the pre-dawn meal of suhoor.
- Failing to properly prepare the stomach for food intake after an extended period of fasting. It is recommended that individuals break their fast with a few dates, a glass of yogurt, or a small bowl of soup before waiting for about fifteen minutes to enjoy the main meal. This approach can help prevent gastrointestinal discomfort and enhance digestion, allowing the body to better utilize essential nutrients while preventing excess calorie storage as body fat.
- Inadequate consumption of fruits between iftar and suhoor. Fresh fruits are rich in vitamins, fiber, and minerals, which promote satiety and reduce overall food intake.
- Lack of physical activity, leading to reduced energy expenditure and increased lethargy.
- Frequent gatherings and an abundance of main dishes during iftar can contribute to overeating.
Tips to Avoid Weight Gain During Ramadan
- Ensure adequate hydration with beneficial fluids such as water, unsweetened natural juices, and yogurt. These beverages aid in boosting the body’s metabolism and burning accumulated fat.
- Consider breaking your fast in two stages.
- Start your iftar with a bowl of soup, followed by a salad. These dishes take up a considerable amount of space in the stomach, subsequently reducing the quantity of the main meal consumed.
- Incorporate whole grains such as oats and beans into your iftar, as these foods promote a feeling of fullness more quickly and help control portion sizes.
- Avoid foods that are high in fats, sugars, and calories.
- Engage in light physical activities, ensuring to include at least thirty minutes of walking each day.