Ramadan is challenge in and of itself, but it can be even more challenging when you’re watching what you eat.
Luckily, Train For Aim nutritionist Nada Nouh gave us some helpful tips for healthy eating during the holy month:
1. Eat every three to four hours – don’t limit your intake to iftar and sohour.
2. Protein intake during sohour is vital if you are exercising and if you are aiming to build or maintain muscle mass.
3. Your body responds differently, don’t eat like your partner or become affected by other people’s eating habits.
4. A great way to energize yourself if you are willing to train during/after iftar is by having some water and dates.
5. Drink plenty of water: two to three litres a day is what you should aim for.
6. Break your fast with two cups of water. Make sure they’re not ice cold, though – this can upset your stomach.
7. Try enhancing your post-fasting metabolism with infused water. One litre of water infused with three sliced lemons and organic mint makes for a refreshing and tasty drink.
8. Start your iftar with salad, veggies or healthy soup. You generally feel full quite quickly and you want to make sure you take in the healthiest foods first.
9. Ensure you have a good share of lean protein in your meals. This can be in the form of fish, chicken or red meat.
10. Stay away from fried anything! Their negative effects extend to your health, energy levels and physique.
11. Don’t forget your veggies! Vegetables are the best source of vitamins and fibres. Include them in your main meals.
12. Ramadan is a great chance to put yourself to the test: Challenge your willpower and change some of your bad habits.
13. Stop when you’re full! Stay strong against peer pressure; quantity is important, but you have to know your body’s needs. Control your own portions in order to meet your own goals.
14. Treat yourself – but in moderation. If your goal is weight loss, treat yourself only if you managed to stay clean for a significant amount of time.
15. If your goal is to increase muscle mass or maintain your current weight, you can treat yourself every other day, but don’t get carried away. Mind your portions and manage your caloric intake.
16. To keep your metabolic rate at ideal levels, you need at least five hours of intense activity each week.
17. Old is gold: Avoid foods that contain high sugar content as much as possible. You can never hear this enough!
18. Eat according to your goals. A simple example: If your aim is to lose weight or maintain your fat percentage, then you have to limit your carbohydrate intake and stay away from treats.
WE SAID THIS: Don’t miss Energy-Boosting Foods To Eat During Ramadan.
