Tips on How to Lose Weight During Ramadan
Reducing Caloric Intake: Most women need an average of 2,000 calories per day to maintain their weight, while they need to consume around 1,500 calories to lose 0.45 kg per week. Men typically require about 2,500 calories daily, needing to consume approximately 2,000 calories for the same weight loss. Weight loss depends on several factors including age, height, current weight, physical activity level, metabolic health, and others. Generally, reducing caloric intake by 500 to 1,000 calories daily helps achieve a weight loss of 0.45 to 0.90 kg per week.
Equal Distribution of Meals During Eating Hours
It is recommended to consume several small meals, in addition to snacks. Meals can be divided during Ramadan into three sections: Iftar, a light meal after Iftar, and Suhoor. A light Suhoor should include vegetables, carbohydrates like whole grains, rice, or whole grain bread, and protein-rich foods. It’s advisable to always have a Suhoor meal during Ramadan as it provides the body with energy during the fasting period.
Avoiding Overeating and Binge Eating at Iftar
Eating excessively during Iftar can negate the positive effects of fasting and may lead to more harm than good.
Maintaining Healthy Foods and Fibers While Reducing Carbohydrates
It is crucial to consume whole foods and drinks during Iftar and reduce starchy foods, which can be done by mixing steamed rice with vegetables or legumes to enhance flavor and increase fiber intake to promote a feeling of fullness. Starting Iftar with dates is a healthy option as they are rich in fiber.
Increased Water Intake
It’s important to drink a large quantity of water before starting to eat, to help restore the water lost during fasting and to minimize the chances of overeating. Regular water intake can help decrease overall caloric intake since people often confuse thirst with hunger.
Reducing the Intake of Sweets and Fatty Foods
A study published in the Nutrition Journal in 2011 indicated that 59.5% of participants gained weight after Ramadan, with 40% attributing this to the type and quality of food typically consumed during Ramadan, which tends to be high in fats, along with the consumption of sweets.
Studies on Ramadan’s Role in Weight Loss
Studies have divided into two categories: fasting Ramadan without changing caloric intake and fasting Ramadan with reduced caloric intake. Various studies have shown slight weight loss during Ramadan, especially when combined with reduced caloric intake.
The Importance of Weight Loss for Health
Obesity and excess weight can lead to numerous health issues, such as heart disease, diabetes, hypertension, stroke, and osteoarthritis. However, it is not necessary to achieve ideal weight to reduce the risk of obesity-related health problems. Losing just 10% of total body weight can significantly lower the risk of these diseases.
