Eating Right During Ramadan And Adjusting To A Healthy Post-Fasting Diet; All You Need To Know – News18
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Ramadan is a holy month of fasting, prayer, and charity, with Suhoor before dawn and Iftar at sunset.
Fasting from dawn to sunset builds discipline and gratitude while benefiting health. Suhoor provides lasting energy, and Iftar restores nutrients.
Ramadan is a sacred month observed by Muslims worldwide, characterised by fasting from dawn to sunset, increased spiritual devotion, and charitable acts. During this time, individuals begin their fast with a pre-dawn meal (Suhoor) and refrain from eating or drinking until sunset. The fast is traditionally broken with dates and water, followed by Iftar, which includes a variety of nourishing foods.
Since this structured eating pattern differs significantly from regular daily habits, many find it challenging to return to their usual meal schedules after Ramadan. Dr. V Mohan, chairman of Dr. Mohan’s Diabetes Specialties Centre, Chennai, highlighted in an interview with Hindustan Times that shifting from Suhoor and Iftar back to regular meals can lead to overeating, digestive discomfort, and metabolic imbalances. He stressed the importance of a gradual transition to maintain the health benefits gained from fasting.
The Role of Fasting and Changes in Eating Patterns
Fasting from sunrise to sunset promotes self-discipline, patience, and gratitude while also providing various health benefits. Suhoor serves as an essential source of sustained energy throughout the day, while Iftar replenishes lost nutrients after long hours without food and water. However, social gatherings and communal meals during Ramadan often result in consuming larger portions, which may lead to overeating and digestive strain.
The Impact of Fasting on Metabolism
Fasting plays a key role in improving insulin sensitivity, boosting fat metabolism, and supporting weight management. However, prolonged fasting without a balanced diet may lead to muscle loss. Additionally, the sudden reintroduction of calorie-dense meals after Ramadan can disrupt metabolic balance, making it essential to approach post-Ramadan dietary habits with careful planning.
Best Foods to Eat During Ramadan for Energy and Well-Being
Consuming the right foods during Ramadan is crucial for maintaining energy levels, preventing dehydration, and ensuring overall well-being. Both Suhoor and Iftar should be balanced and nutrient-rich to support the body during fasting.
Suhoor: Opt for slow-digesting foods that provide long-lasting energy throughout the day. Whole grains such as oats, whole wheat bread, and quinoa offer sustained energy release, while proteins from eggs, yogurt, and lentils help prevent fatigue. Healthy fats from nuts, seeds, and avocados support brain function while hydrating foods like cucumbers and fruits aid digestion. Drinking plenty of water before the fast is crucial to staying hydrated.
Iftar: Break the fast with dates and water to gently restore blood sugar levels and rehydrate the body. Follow with light appetizers like soups, fruit salads, or yogurt to prepare the digestive system. For the main meal, include lean proteins such as grilled chicken, fish, or chickpeas, along with whole grains like brown rice or whole wheat roti. Healthy fats from olive oil, nuts, and seeds help sustain energy while hydrating fruits like watermelon and oranges replenish lost fluids.
To maintain energy levels and avoid discomfort, it is best to limit fried, sugary, and processed foods, as they can lead to bloating, sluggishness, and excessive thirst. Cutting down on caffeine intake is also beneficial, as it can contribute to dehydration. Choosing nutrient-rich meals ensures that you stay energized and healthy throughout Ramadan.
Why a Gradual Transition After Ramadan Is Important
A sudden return to regular eating habits after a month of fasting can cause bloating, digestive issues, and fluctuations in weight. A gradual shift allows the digestive system to adjust while encouraging healthy food choices and proper hydration. This transition also presents an opportunity to develop sustainable eating habits that contribute to long-term well-being.
Practical Tips for an Easy Dietary Adjustment Post-Ramadan
- Begin with smaller portions and focus on nutrient-dense meals.
- Incorporate whole foods such as fresh fruits, vegetables, and whole grains.
- Stay hydrated to support digestion and prevent fatigue.
- Pay attention to hunger and satiety cues to avoid overeating.
- Start with light physical activity like walking before resuming intense workouts.
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