Guide to healthy fasting during Ramadan

Don't break your fast with a feast or you may put on weight instead of losing it.

If you are not careful, food eaten during the pre-dawn and dusk meals can cause some weight gain. 

Dr Razeen Mahroof, an anaesthetist from Oxford, says feasting during the non-fasting hours can be unhealthy. He recommends approaching the fast with discipline, or an opportunity to lose weight and be healthier could be wasted.

“The underlying message behind Ramadan is self-discipline and self-control," he says. "This shouldn’t fall apart at the end of the day".

A balanced diet

Those observing the fast should have at least two meals a day, the pre-dawn meal (Suhoor) and a meal at dusk (Iftar).

Dr Mahroof says your food intake should be simple and not differ too much from your normal diet. It should contain foods from all the major food groups:

• fruit and vegetables
• bread, cereals and potatoes
• meat, fish, or alternatives
• milk and dairy foods
• foods containing fat and sugar

Complex carbohydrates are foods that help release energy slowly during the long hours of fasting. They are found in foods such as barley, wheat, oats, millet, semolina, beans, lentils, wholemeal flour and basmati rice.

Fibre-rich foods are also digested slowly and include bran, cereals, whole wheat, grains and seeds, potatoes with the skin on, vegetables such as green beans, and almost all fruit, including apricots, prunes and figs.

Foods to avoid are the heavily processed, fast-burning foods that contain refined carbohydrates (sugar and white flour), as well as fatty food (for example cakes, biscuits, chocolates and sweets, such as Indian mithai).

It's also worth avoiding caffeine-based drinks such as tea, coffee and cola. Caffeine is a diuretic and stimulates faster water loss through urination.

Wholesome foods

Suhoor, the pre-dawn meal, should be a wholesome, moderate meal that is filling and provides enough energy for many hours.

“Suhoor should be light and include slow digesting food like pitta bread, salad, cereal (especially oats) or toast so that you have a constant release of energy,” Dr Mahroof says.

“It’s important to have some fluids with vitamins, such as fruit juice or fruit. Some people have isotonic drinks (such as Lucozade) to replace any lost salts.”

It's customary for Muslims to break the fast (Iftar) with some dates, in accordance with the Prophetic traditions.

Dates will provide a burst of energy. Fruit juices will also have a similar, revitalising effect. Start by drinking plenty of water, which helps rehydration and reduces the chances of overindulgence. Avoid the rich, special dishes that traditionally celebrate the fast.

Foods to avoid

• deep-fried foods, for example pakoras, samosas and fried dumplings
• high-fat cooked foods, for example, parathas, oily curries and greasy pastries
• high-sugar and high-fat foods, including sweets such as gulab jamun, rasgulla and balushahi

Samosa

Curries

 Healthy alternatives

• baked samosas and boiled dumplings
• chapattis made without oil
• baked or grilled meat and chicken
• homemade pastry using just a single layer
• milk-based sweets and puddings such as rasmalai and barfee

Grilled Meat

Cooking methods to avoid

• deep frying
• frying
• excessive use of oil



Deep Frying

Healthy cooking methods

• shallow frying (usually there is little difference in taste)
• grilling or baking is healthier and helps retain the taste and original flavour of the food, especially with chicken and fish

Avoid carbon monoxide poisoning while cooking

Carbon monoxide is a poisonous gas that has no smell or taste and which, when breathed in, can make you unwell and can kill. Cooking for large numbers of people using oversized pots on gas stoves has been shown to cause the build-up of carbon monoxide in some homes, particularly those that aren't well ventilated.

Therefore, if you are planning to cater for large numbers of people at your home – for example at a pre- or post-Ramadan gathering – it's important that you don't use oversized pots on your gas stove and don't place foil around the burners.

5 Tips Keeps Healthy During Ramadhan Fasting

During Ramadan, practicing Muslims change their eating habits dramatically.

Questioned by Relaxnews, nutritionist Charlotte Debeugny provided her recommendations to religious fasters looking to make the most out of this festive time of year.

1. Pack in fiber and protein at Suhoor

Suhoor and Iftar, the two daily meals during Ramadan, are taken before dawn and after dusk, respectively. Suhoor is crucial, as it is the faster's last meal before facing the day. So it is important to make sure this pre-dawn meal contains protein (found in eggs, cheese, yogurt, nuts, etc.) and fiber (fruit, vegetables, whole grains, etc.), both of which help stave off hunger over a long period.

2. Avoid overeating after sundown

After a day of deprivation, there is a strong temptation to overindulge at Iftar. To curb the pangs of hunger before reaching for calorie-rich foods, try having a bowl of cold soup or a healthy salad. The evening meal should also include protein, whole grains and vegetables.

Especially during Ramadan, it is important to avoid empty calories and junk food, to eat at least five servings of fruit and vegetables per day, and to ensure that each meal includes healthy portions of protein and dairy products.

3. Eat almonds and dates instead of rich desserts

While Ramadan is a festive time of year, it has the potential to negatively impact one's health. Eating at night rather than during the day affects the body's metabolism, thus increasing the risk of weight gain. Fasting can also lead to cravings for foods that are high in sugar and fat, which can also impact your waistline. Charlotte Debeugny recommends eating a few dates or almonds instead of the extremely calorie-rich pastries served during Ramadan, such as baklava or halva.

4. Avoid the sun and stay hydrated

To stay in shape during a fast, it is also advisable to stay out of the sun, spend most of the day in cool places and avoid strenuous exercise. Eating fruit before sunrise is a good idea, as the water it contains helps to hydrate the body during the day. Be careful not to drink too much water at once. Coffee and tea are to be avoided, as they can actually lead to increased thirst and dehydration. For additional energy, try drinking smoothies or fruit juice diluted with water.

5. Adapt fasting to your physical condition

Before starting a fast, it is necessary to talk to a doctor, particularly for seniors, diabetics taking medication to control their insulin levels, pregnant women and pre-adolescent children. Those with compromised health who still wish to fast for Ramadan should consult their doctor to develop a fasting plan adapted to their condition. At the first symptom of failing health, it is important to stop fasting.