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Ramadan is a time for self-reflection, self-control, prayer and char- ity. In addition to your mind and soul being cleansed, your body goes through some remarkable changes, as well. By the end of Ramadan, your body would have undergone a full de- toxification process. Your physical and mental energy will be fully charged and ready for the next 11 months!
In this short Ramadan fitness guide, we will show you how to take full advantage of this month and finish it feeling leaner, cleaner and even stronger than before!
Things to avoid (this is the painful bit!)
In order to realise the full benefit of Ramadan, you will need to make sure you are eating and drinking the proper things, but more importantly, avoiding the bad ones!
These are the main foods and drinks to avoid during Ramadan:
The Best Foods to Eat During Ramadan
When fasting, the two biggest challenges you will face are thirst and hunger. So, you need to consume healthy food and drink that will slowly release energy and will help your body to stay hydrated.
Here’s a list of foods/drink that you should consume during Ramadan!
What you put into your body during this meal is going to sustain your body for the next 12-20 hours…so you better choose wisely!
Here is a list of foods and drinks that are best to eat for Suhoor, as well as the ones you must avoid!
|Good to eat/drink||Don’t you dare|
Water, water, water, water,
Salt, salt, salt, salt, salt, salt,
|Oats (porridge)||Did I mention salt?|
|Protein (eggs)||Fried/oily foods|
|Fruit||Sugary drinks (fizzy pop)|
|Brown rice/bread||Sugary foods|
And finally…yep you guessed
Pasta (fastrelease energy, you
You are going to have to exercise self-control big time here, in particular dur- ing the first 10-15 minutes after opening your fast.
Here is a great ritual to follow: open your fast by following the Sunnah with 3 dates and a glass of water. Then, have a short break of 3-5 minutes (perfect for praying Maghrib salah).
After this short break you can then proceed to having your meal.
One important rule to follow for your meals: only use small plates. By using plates smaller than the circumference of your hand, you will find it much easier to eat less and not overeat!
Things you should be eating at Iftar;
|Good to eat/drink||Avoid|
|Protein (meat, fish, lentils)||Fried food (sorry samosa lovers)|
|Brown rice||Sugary drinks|
|Coconut water||High fat foods – cheese sauces|
|Dates||Low calorie/diet foods|
Walking before Iftaar is highly recommended as it helps to burn fat whilst in a fasting state. In this state, your body will directly burn fat for energy as there is no food source in your body. So make a habit of getting all the food preps done half an hour before Iftaar and go for a walk!
This will also help keep your body nimble and will keep your joints well lubricated, so they don’t get stiff. This will be very beneficial for you when praying!
Walking before Iftaar will also help to build energy levels and increase your appetite.
That is everything you need to know about enjoying a safe, healthy and fit Ramadan.
should have everything you need to finish this Ramadan feeling
leaner, cleaner and ready to smash your fitness goals for the next 11 months!
Following Ramadan, take advantage of the fact that your body doesn’t need three large meals per day. Instead, try to eat smaller meals often and avoid eating fatty, salty or sugary foods as much as possible. This will ensure you’ll keep the fat off and keep you looking trim until next year’s Ramadan detox!
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