Ramadan is a great time to get to know your body in a new way and become more comfortable identifying different types of hunger, so that when you return to your regular eating pattern, you can practice mindful eating more frequently.

Healthy fasting is possible if you eat the right foods, the right amounts and in the right way.

During fasting, you must learn to avoid meals that increase hunger, thirst, and fatigue throughout the day.

Here are the Top 6 tips for healthy eating during Ramadan:

1. Avoid overeating during Iftar (Breakfast)

Iftar should be a nutritious, well-balanced meal. Overeating, particularly the consumption of high-fat foods, can lead to weight gain and indigestion (Bloating, stomach pain, nausea etc.)

2. Avoid eating fried, salty and high-sugary foods

While these foods are satisfying in the short term, they can make fasting the next day more difficult. In addition to causing unhealthy weight gain, eating fatty and sugary foods causes sluggishness, fatigue, and increased thirst. Even if people replace their meals with desserts, they are still likely to gain weight because sweets cause a spike in blood sugar levels. This causes the insulin hormone to spike suddenly in the body, triggering fat storage.

For this reason, eating fiber-rich foods during Ramadan is ideal as they are digest slower than processed foods, allowing you to feel fuller for longer.

3. Stay hydrated

Drinking enough water reduce your risk of dehydration during fasting. It is recommended to avoid building your calories through drinks, such as juices, popular Ramadan drinks, and soft drinks. Ideally, you should also cut down on caffeinated drinks like coffee, tea, and colas as these have a diuretic effect and promotes fluid loss, causing dehydration.

4. Practice mindful eating

After fasting for an entire day, fast eating and overeating may result in indigestion and other gastric problems. This is why, you must not rush through your meal. Eating slowly, mindfully and listening for when your hunger is satisfied reduces stress on your body and provides more energy than eating large amounts at once.

5. Portion size is important

It takes 20 minutes for the stomach to send a message to the brain that it has enough food. By eating fast, the message will not be received well, which will lead you to overeating.

How to Break your fast the right way?

• Start with 1 cup of water.
• Eat Dates, it will give your body energy.
• Incorporate lean protein

Should people exercise during Ramadan? If yes, is it better before or after breaking their fast?

Even though fasting can be physically exhausting, try not to be completely sedentary. Exercising during Ramadan is essential, especially if you have a regular training routine. Stopping your workouts while fasting will result in muscle loss.

It is recommended to exercise at a low to moderate intensity 1 to 2 hours before iftar. Exercise for 30-45 minutes per day by brisk walking, jogging, or swimming, and remember to stretch your muscles several times throughout the day. This way, you can maintain your energy levels throughout the day.

Running or weightlifting are examples of strenuous exercise that can quickly lead to dehydration and fatigue.

CONCLUSION:

As the Holy Month is often regarded as a time to practice self-control, self-discipline, sacrifice, and empathy for those in need. It is encouraged to continue with these practices even when not fasting. You can stay healthy during and after Ramadan if you follow these simple guidelines.