Ease into normal diet after Ramadan

With the holy month of Ramadan getting over, it’s time to reset our eating routines and food habits. After an intense 30-day period of abstaining from food and drink for 15 hours, dietitians say the transition to normal eating, drinking and sleeping routine should be done mindfully and in a balanced manner.

“Since our metabolic process undergoes a change because of the difference in eating schedules and timings, it is essential to ensure that you make a smooth transition from fasting into a regular dietary routine,” cautioned Lama Sinjer, dietician at Prime Hospital.

“People who had their two meals in Ramadan — Suhoor and Iftar — will be able to make an easy transition in terms of metabolic rate and maintaining body weight. This is because those who skipped Suhoor and had just Iftar may now have issues with their metabolism since their body was used to only one meal a day. If they shift to three or four meals a day, they may have digestion issues and also may gain weight,” she said.

The best option to make a smooth transition into a normal eating routine, Sinjer suggested, would be to stay hydrated and for the body to adapt, focus on a healthy diet that includes all food groups — carbohydrates, fats and proteins, fruits and vegetables and healthy grains.

“On the day of Eid, you can have one big meal, maybe like a family lunch, but eat in moderation. Try not to go overboard with eating sweets. Avoid too much variety, just eat one or two main dishes and avoid soft drinks and juices, rather focus on water,” she said, reminding people to eat more mindfully.

Talking about the common mistakes people make after Ramadan, Ruba ElHourani, head dietitian at RAK Hospital, said: “Many people make the mistake of bringing a sudden shift in their eating habits soon after Ramadan, leading to digestive issues, weight gain, etc. We need to be very vigilant of our calorie intake when reverting to normal eating routine. Always remember that when we were fasting, our bodies have reduced the ability to consume larger amounts of food and high calories and the metabolism has been adjusted accordingly.

“Apart from overeating, a common mistake is the consumption of large doses of caffeine that can lead to serious health concerns such as dehydration,” she added.

In order to prevent putting on weight, ElHourani advised people to introduce foods gradually into the diet by adding a snack or a small meal in the beginning and adjusting it to become three main meals eventually.

Apart from overeating, a common mistake is the consumption of large doses of caffeine that can lead to serious health concerns.” Ruba ElHouran, head dietitian at RAK Hospital

On the day of Eid, you can have one big meal, maybe like a family lunch, but eat in moderation. Try not to go overboard with eating sweets.” Lama Sinjer, dietitian at Prime Hospital