Ramadan presents opportunities to lose weight the right way
Balanced diet, proper hydration and light exercise go a long way, nutritionists say
During Ramadan, especially this year when fasting extends to more than 15 hours in the UAE, there is a good opportunity for people to lose weight if they follow some golden rules while choosing the food for suhour and iftar, say nutritionists and health specialists.
Many people often complain that fasting slows down their metabolism levels and eating large quantities of food during iftar especially to end fast makes them pile on excess fat.
Dr Juliot Vinolia, clinical dietician with Medeor 24/7, explains: “Usually when people fast, the body goes into starvation mode, holding on to nutritional elements. People while ending the fast usually go in for huge meals, fried food and heavy carbohydrates. This is a natural response to food after a long period. This in turn triggers storage of unhealthy fat and turns to a vicious cycle ■
1 cup bran flakes with one cup low-fat milk
1 cup of cut watermelon slices or one serving of any fruit 1 boiled egg making people put on weight instead of losing it.”
Vinolia recommends people to choose food items with low glycaemic index (food that releases sugar slowly into the blood making one feel full for a longer time).
“Food items such as dense carbohydrates combined with high fibre and lean protein and healthy fats are ideal. These include meals such as steel-rolled oats with low-fat milk, chia seeds and walnut porridge, a piece of fruit, low-fat labneh or cottage cheese and salmon or any other oily fish. Salads should be raw and fresh with avocado included and avoid all creamy dressings.”
Wafa Ayesh, director of Clinical Nutrition at Dubai Health Authority, elaborated on this: “The primary reason why people tend to put on weight during Ramadan is due to uncontrolled eating during iftar meals. These
include fat-laden food, fried food items and sweetened juices that are too calorie rich.”
She advises people to plan their meals well in advance. “Eat a light iftar meal. While ending fast, hydrate yourself with water instead of choosing sweetened juices and have a date which is nutritionally dense. This can be followed by clear soup, a piece of fresh fruit and salads. For the main course later, have a balanced meal of
lean protein, steamed vegetables, a serving of whole grains and some low-fat dairy like yoghurt, cheese or labneh.”
Hydration
The body tends to undergo water retention if it senses that there is water shortage and this results in weight gain, Dr Moayed Alhelfi, consultant endocrinologist, Medeor 24x7 International Hospital Al Ain, said.
“Fasting, especially during the summer, can cause dehydration. Consume adequate amounts of liquids, preferably water, at iftar and suhour. The minimum, normally, is at least six to eight glasses of water, but with the temperature rising, it is advisable to drink a lot more.”
He suggests adding slices of lemon or cucumber to cold water and sipping it after ending your fast. “This is a refreshing way to energise your body, quench your thirst and ingest a host of vitamins and minerals to build your immunity. Citrus juices are also a healthy and refreshing complement to an iftar meal. High in vitamin C, they rejuvenate the body after a long day of fasting.”
Dr Alhelfi also advised people to avoid too much tea and coffee when fasting as these beverages are diuretics.
Suhour
Benefits of exercise
Combining fasting with light exercises can detox both mind and body, but the timing is crucial. Ayesh said: “The safest time to exercise is two-three hours after dinner, which is usually around 10pm as people tend to have an early iftar dinner. A light cardio exercise like a brisk walk or a slow jog with light strength training is ideal.”
Ayesh cautions that those who prefer exercising during fasting hours must do so either an hour before suhour or iftar.
“Exercising during this time can severely dehydrate an individual, but if it is closer to ending the fast, they can replenish their body fluids and salt balance quicker,” she said.