The Ultimate Daily Plan for a Healthy Ramadan

NUTRITION
Monday, May 22, 2017
THE ULTIMATE DAILY PLAN FOR A HEALTHY RAMADAN
The Ultimate Daily Plan for a Healthy Ramadan

Day 1

Day 2

Day 3

Day 4

Day 5

Shrink down your meals!

 

This better trains your body to tolerate hunger during Ramadan and will prevent weight gain.

Break your fast with dates!

 

Dates decrease hunger since they are slow to digest and prepare the stomach to be active again after long fasting hours.  

 

Start Iftar with a bowl of soup!

 

Options include lentil soup, mushroom soup, or corn soup. Make sure it does not contain high sodium stock that will aggravate bloating.

Chew your food thoroughly!

 

This gives time for your brain to send signals to your stomach that you’re full - so you end up consuming 10% fewer calories, according to research.

Boost your water intake with water rich fruits and veggies!

 

These include cucumbers, tomatoes, iceberg lettuce, radishes, strawberries, melon, and watermelon.

 

Day 6

Day 7

Day 8

Day 9

Day 10

Go decaf!

 

Caffeine rich drinks are diuretics that can dehydrate you by increasing water loss through urine. Avoid soft drinks, coffee, and tea.

Avoid indigestion with good time management!

 

Eat slowly at all times and divide Iftar into 2 parts: dates, soup, and salad… then the main dish after an hour.

 

Refresh with melon!

 

Replace fattening desserts with fruit salad made up of melon and watermelon scoops.

 

 

Time your exercise routine smartly!

 

Do not exercise during fasting hours to avoid sweating, and thus, the need to drink water. Instead, exercise between Iftar and Suhoor.

Add half an avocado to Iftar!

 

Research has found that this amount decreases the desire to eat by 40% three hours after the meal, and 28% five hours after it.

 

Day 11

Day 12

Day 13

Day 14

Day 15

Undo heavy meals with some rescuers!

 

In case you eat a heavy meal, you can always ask for forgiveness as you sip a cup of anise, chamomile, ginger, or peppermint tea.

Up your fiber intake gradually!

 

Make sure you also pair it with enough water and physical activity to prevent bloating and constipation.

 

Befriend probiotics!

 

To promote better digestion, shop for yogurt that contains probiotics. 

Relieve constipation with dried fruits!

 

Among the best sources of fiber are dried figs, dried prunes, and dried apricots.

Beware of overestimating portion sizes!

 

One way to do so is to use measuring cups and spoons, even if you are impatiently waiting to devour your meal.

 

Day 16

Day 17

Day 18

Day 19

Day 20

Sip ginger tea to relieve indigestion!

 

Peel and slice some ginger root and add it to boiling water. Simmer for 15 minutes and strain. Squeeze with some lemon or sweeten with honey to add further taste.

Keep fishing 2-3 times per week!

 

Make sure your Iftar includes seafood at least 2 times a week, as it is a good source of protein and heart-healthy fats.

Do some math when serving Iftar dish!

 

Fill half of your plate with raw or cooked vegetables, ¼ with meat, chicken, or fish, and ¼ with rice, pasta, borghul, or potatoes.

Avoid heartburn with lifestyle changes!

 

Avoid acidic, fatty, fried, and spicy foods. Do not sleep immediately after having Iftar or Suhoor and raise the head of the bed when you do.

Bulk-up on fiber to decrease constipation!

 

Best fiber sources include whole grains, flaxseeds, oats, unpeeled fruits, and fresh veggies.

 

 

Day 21

Day 22

Day 23

Day 24

Day 25

Ditch common salt shockers to prevent bloating!

 

Skip the salt shaker at Iftar and avoid hidden sources of salt such as olives, pickles, canned foods, ready-made sauces, and fast foods.

Banish hunger spasms with eggs!

 

Having boiled or poached eggs at Suhoor can help you feel full longer and suppress your appetite due to their high quality protein content.

Count liquid calories too!

 

Jellab and Qamr el Deen are nutritious, however, they are high in calories, so have them in moderate amounts and alternate them with fresh juices or yogurt.

Put out your cigarette!

 

Avoid smoking, especially at Suhoor, as it will aggravate a dry mouth, making you thirsty during fasting hours.

 

 

Try this digestion friendly recipe!

 

Top yogurt that contains probiotics with some dried fruits, bran flakes, and oats at Suhoor so that you can stay full longer.

Day 26

Day 27

Day 28

Day 29

Day 30

Beware of artificial sweeteners!

 

Though they come at a lower calorie count than sugar, they increase your craving for sugar even more.  This includes diet soft drinks.

 

 

 

 

Forget white bread and jam for Suhoor!

 

This high-sugar combination will

increase your appetite and make fasting even more difficult. Replace with whole wheat toast and a protein source such as labneh, cheese, turkey, or eggs.

 

Enjoy Sahlab at Suhoor!

 

Combine 1 tbsp Sahlab with 5 tbsp sugar, and 1 tbsp cornstarch. Dilute with 5 cups of skimmed milk. Put over medium heat and continuously stir. Add 1 tbsp of blossom water just before turning the heat off. Serve with a pinch of cinnamon and 2 kaak sticks with no sesame seeds.

(serves 8; 160 cal/serving)

Get your liquid dose of pain-relievers!

 

Drinking enough water between Iftar and Suhoor is critical to prevent headaches. Drink in small quantities to prevent bloating. 

 

 

Let Ramadan be an opportunity to rejuvenate inside and out and learn healthier eating habits, among all other countless blessings. Have a blessed Eid!

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