3Ramadan is often a favorite time for many people who want to start living a healthier lifestyle. Meal patterns change, eating schedules become more structured, and daily activities naturally adjust. So, it’s no surprise that many people take advantage of this moment to apply effective tips for dieting during fasting.
However, dieting during fasting cannot be done carelessly. If you use the wrong strategy, instead of becoming healthier, you may feel weak, dehydrated, or even gain weight.
That’s why it’s very important to understand safe, realistic, and sustainable dieting tips for fasting.
ALSO READ: Top 5 Tennis Courts in Jabodetabek
Dieting during Ramadan is safe as long as you follow the correct methods. Therefore, a Ramadan diet should focus on the following:
In fact, Ramadan fasting provides a ‘natural framework’ for dieting because meal times are more controlled, snacking frequency decreases, and the body learns to regulate energy usage more efficiently.
If you take advantage of this opportunity properly, dieting during Ramadan can help control your weight while also improving your eating habits.
Here are several practical, easy-to-follow dieting tips for Ramadan.
Dieting during Ramadan does not mean reducing your food intake extremely by skipping suhoor and only eating at iftar. Suhoor is actually recommended in a healthy diet plan.
At suhoor, it is advisable to limit salty and high-sodium foods because they can increase thirst during fasting. Instead, consume nutrient-dense foods that provide long-lasting energy, such as oatmeal, brown rice, fruits, vegetables, and low-fat dairy products.
By eating the right foods at suhoor, you can stay stronger and more energized throughout approximately 12 hours of fasting.
When breaking your fast, eating fried snacks such as spring rolls, fritters, or stuffed tofu may feel very satisfying. However, these oily foods are high in calories and trans fats, which can contribute to weight gain.
Some studies have also shown that people who frequently consume fried foods have a higher risk of developing type 2 diabetes, obesity, and heart disease.
To avoid overeating oily foods, focus on meals that are high in protein and fiber, both at suhoor and iftar. This dieting tip during Ramadan is important because protein and fiber help suppress hunger hormones and keep you feeling full longer.
As a result, the desire to eat excessively decreases, helping you achieve more optimal diet results. Examples of high-protein and high-fiber foods include chicken breast, mackerel, lean beef, legumes, and leafy green vegetables.
Complex carbohydrates are the most suitable type of carbohydrates for dieting during Ramadan. Some types of complex carbohydrates you can choose include brown rice, whole wheat bread, potatoes, sweet potatoes, and corn.
These foods help provide steady energy, allowing you to carry out your fasting without feeling weak or fatigued.
When iftar time arrives, you may feel tempted to eat large portions immediately. However, this habit is not recommended because it can cause digestive discomfort.
It is advisable to eat moderate portions and eat slowly. In Islamic tradition, it is encouraged to break the fast with three dates, fruits, and water, followed by a short pause for prayer.
This recommendation is also supported by science, as the natural sugars in fruit help signal your body that you have eaten, making you feel less hungry and minimizing the risk of overeating. A heavier meal can then be consumed later before Isha prayer, while still paying attention to balanced nutrition.
The next tip for dieting during Ramadan is to limit sugary foods and beverages. For some people, breaking the fast with syrup drinks or fruit ice desserts feels refreshing.
However, this could actually derail your diet plan. Instead, reduce your intake of sugary foods and drinks during Ramadan.
As an alternative, consume water-rich fruits that are just as refreshing, such as watermelon, melon, or cantaloupe.
Maintaining adequate hydration is another important tip for dieting during Ramadan. Ideally, you should drink around 10 glasses of water between iftar and suhoor.
In addition to plain water, fluids can also be obtained from water-rich foods such as soup, watermelon, or tomatoes. It is also advisable to avoid caffeinated and carbonated drinks while following a diet during Ramadan.
Fasting should not be an excuse to avoid physical activity. To make your Ramadan diet successful, it is important to maintain a balanced diet and exercise regularly.
Light activities such as walking or jogging in the morning can be good options. If that feels too exhausting, exercising at night after iftar is also a suitable alternative.
Finally, if you want to lose weight during Ramadan, make sure you get enough sleep as recommended. Lack of sleep during fasting can disrupt your metabolism.
As a result, the body cannot burn stored fat effectively. In addition, sleep deprivation can increase levels of the hormone ghrelin, which stimulates appetite and may cause overeating at iftar.
ALSO READ: Two Key Differences Between Singles and Doubles in Badminton
Maintaining a diet during Ramadan while staying physically active is a positive choice for long-term health. To make your diet and exercise routine more comfortable, you may consider Sport Insurance from MSIG Indonesia.
This insurance provides protection against injury risks and unexpected incidents during physical activities. That way, you can stay focused on maintaining your fitness, even during Ramadan.
With Sport Insurance protection, you can enjoy your Ramadan diet plan and physical activities more optimally. Check and choose the Sport Insurance from MSIG Indonesia that suits your needs today!
TRAVEL INSURANCE
SPORT INSURANCE
MUDIK AMAN
PERSONAL ACCIDENT
MOTOR VEHICLE INSURANCE
