TIPS FOR LOSING WEIGHT HEALTHILY WHILE FASTING
▶ The holy month is the ideal time to shed a few kilograms by focusing on your body and avoiding temptation, experts tell Janice Rodrigues
Although logic suggests fasting can help you to shed pounds, more often, post-fasting behaviour means the opposite tends to happen. As the holy month begins, long periods without food and water, coupled with the summer heat, can have an adverse effect on weight-loss goals.
Zeina Maktabi, a holistic nutritionist and functional medicine practitioner, believes this happens because people think that fasting all day will give them a “free pass to indulge beyond their means”.
“People rush to eat fast, are not mindful, don’t chew properly, put more on their plate and don’t listen to their stomach telling them it’s full,” she says.
Lina Shibib, a clinical nutritionist at Medcare Hospitals and Medical Centres, agrees, saying that “the reduced water intake plays a significant role. When your body is dehydrated, there is a loss of energy. To replenish that energy, people tend to eat more.”
However, it is very possible to go through Ramadan without gaining weight because, as experts point out, fasting is actually one of the best strategies for weight loss. If you’re thinking of using this time to get fitter and healthier, the first thing to do is set a realistic goal and start a fitness routine with a clear outcome in mind.
“According to the Centres for Disease Control and Prevention, [a realistic goal is] one kilogram per week,” says Mohammed Allam, a personal trainer with Metrofitt. “That means, on average, aiming for 4kg of weight loss per month is healthy, while the best fitness goals for Ramadan are getting a leaner body and maintaining muscle mass.”
To increase your chances of healthy weight loss, it’s also important to incorporate a mix of diet and exercise.
When it comes to weight loss via nutrition, the golden rule is to ensure you’re hydrated. Drinking water can help you eat less, and lose weight, especially if you have it before a meal, says Shibib. If you’re bored of drinking plain water, Maktabi recommends experimenting with herbal teas, infused water and unsweetened coconut water after sunset.
When it comes to iftar, keep track of what you’re eating and in what order. Maktabi recommends always breaking the fast with soup.
“It’s a great way to hydrate the body and prepare the stomach for food. Limit
If you’re thinking of using this time to get fitter and healthier, set a realistic goal with a clear outcome in mind creamy soups and focus on ones with clear broth, that are rich in minerals, with added vegetables or legumes. The classic lentil soup is a great example.
“Next make sure more than half your iftar plate is made up of veggies. Nonstarchy vegetables help to provide fibre and satiate you. Make sure you are getting enough protein as this maintains muscle mass,” she says. Swap out red meat with skinless chicken or fish, and keep carbs aside to be eaten last. Maktabi recommends trying wholegrain options and slow carbs such as sweet potato and quinoa.
A helpful tip is not to skip suhoor. While it might be tempting to miss this meal for an extra few hours of sleep, doing so will only make you hungrier, and lead to overeating the next day. Opt for lighter, healthier meals – such as a banana, yoghurt, chia seed pudding or oats with dates and berries. “Also limit your salt intake during suhoor to avoid feeling dehydrated the next day,” says Shibib.
If you’re cooking your own meals, there are numerous little swaps that could make your meals healthier. Maktabi recommends swapping juices with fruit and herb-infused water, soda with sparkling water, and trying wholegrain rice or pasta instead of refined versions. You can also explore grains such as buckwheat and millet. The way you cook matters, too – opt for oven-roasting or baking over deep-frying.
“When it comes to Arabic sweets, use rice paper instead of the qatayef dough and use honey instead of sugar syrup. Try making date paste and use that instead of caramel in desserts.”
Avoiding sugar may seem straightforward, but you also have to take into account all the hidden sugars. Most people forget about the spoonfuls in teas, coffees or fruit juices, which go straight to the bloodstream. Then, there’s sugar that comes from carbohydrates. “Following a low-carbohydrate diet has been proven to be one of the most effective weight-loss diets,” says Shihib.
Gut health is an important aspect of weight maintenance and overall well-being, too, and can be looked after by incorporating probiotic and prebiotic foods into your diet. In addition to helping you lose weight, eating certain strains of the Lactobacillus family (such as that found in yoghurt) can improve skin, blood sugar levels, fatigue and energy levels. It can also freshen breath and support nutrient absorption. Shihib recommends adding fresh vegetables, herbs, spices and teas, probiotic foods, raw apple cider vinegar, coconut oil and bone broth to your diet to keep the gut healthier.
Healthy fats (think salmon, avocado, olive oil, mackerel, cashew nuts and feta
cheese) are also your friend. “Fat is slow-burning, so it provides the satiety needed throughout the day during long fasts,” says Shihib. “Fat doesn’t make you fat, sugar does.” Instead of avoiding fat altogether, she recommends cutting out low-fat products that are laced with sugar, fructose or corn syrup.
Now that we’ve established what you should and should not be consuming, have a think about the way you eat. This is a good time to practise mindful eating, and the most effective hack is to chew slowly as your body needs time to process that you’ve had enough to eat.
A meal without distractions is another expert recommendation, as paying attention to what you eat can help you to consume fewer calories and make you more aware when your stomach is full.
Finally, if it’s not always possible to skip dessert, at least use a smaller plate to trick your mind into believing you’ve had a regular-sized helping.
When it comes to weight loss via exercise, there is one overarching rule: don’t stop moving. “Putting your exercise regime on hold for a full month will set you back a long way with your goals, so don’t use Ramadan as an excuse to give up on exercise,” says Allam, who shares some tips on working out during the holy month, with regard to duration and intensity, and types and timelines.
“If you already work out for an hour on regular days, half an hour of a workout is best,” he says. “For high-intensity workouts, it’s best to keep the session to 30 minutes. If low to medium intensity, then work out for 45 minutes.”
Timing is a major factor when it comes to Ramadan because of changes in meal intake and sleep patterns, coupled with seasonal restrictions. Allam recommends doing sessions after iftar. “Break your fast with a light meal, something like milk and dates or bananas and coffee. After you finish your HIIT training, you can then sit down for a proper meal.” This also offers the benefit of better weather, especially for outdoor workouts.
When it comes to types of workouts, strength training or resistance training is key for those looking to lose weight. These exercises involve using your own body weight or tools such as weights, dumbbells or resistance bands.
While weight training is essential, cardio also plays an important role. “There are two types of cardio that you can consider: high-intensity interval training and low-intensity steady state,” says Allam. “HIIT is extremely effective for fat loss if done correctly – but it is also taxing and tough on recovery, especially during Ramadan. Meanwhile, LISS includes anything as simple as going for a walk, swim or bike ride, and tends to be preferred at this time.”
Good fats are slow-burning, so it provides the satiety needed through the day during long fasts. Fat doesn’t make you fat, sugar does
LINA SHIBIB Nutritionist