If you are observing Ramadan you will know that the process of condensing your usual meals to just mornings and evenings, with no intake in between for an extended period of time can lead to overindulgence when breaking your fast. Although it is tempting, eating sensibly during Ramadan means the diet should not include a larger amount of calories than usual and should be as balanced as possible.

Although this can be a challenge, eating sensibly during Ramadan means you have a better chance to at least maintain your current weight.  Although Ramadan if approached sensibly can help you to shed some pounds, it’s important that this be fat and not lean muscle and water. The key is that the food you consume in the morning needs to last longer. The way to achieve this is by consuming slow digesting foods including fibre containing-foods rather than fast-digesting foods. (See foods to avoid/what to eat below for further information). Balancing your meals will make sure that you have covered your nutritional needs over Ramadan, to stay as healthy as possible. Meals should contain foods from each food group, such as vegetables, meat/chicken/fish, bread/cereals and dairy products, fruit can also be consumed but sugar in general should be limited. Sleep is essential to your health, although this is difficult during Ramadan getting at least six hours especially between 10pm and 2am because of the release of important hormones during this time.  Lack of sleep will lead to headaches, irritability and even more hunger.

The temptation to overeat! With over a decade of working as a Personal Trainer in Essex I have observed that the natural human response to fasting can be to overeat when food becomes available, but choosing the wrong foods will make the journey more difficult and lead to increased hunger and lethargy during the day. If you eat more than your body can physically burn, especially calories obtained from carbohydrate, you will gain weight over Ramadan. The key is to obtain the majority of your calories from protein and fat which will satiate you for longer and will reduce the risk of ketosis (loss of lean muscle)

WHAT TO AVOID:

• Fast-burning foods are foods that contain ingredients such as sugar and white flour. They are called refined carbohydrates.  Foods containing too much sugar, such as; sweets, biscuits, chocolate and cakes.
• Fried and fatty foods should be avoided, which includes fast food as well processed food.  Fried foods are unhealthy and should be limited.  They cause indigestion, heartburn, and weight problems. 
• Fizzy drinks do not contain any nutrition and it actually impairs the digestion of healthy foods. 
• Too much tea and coffee can dehydrate you so these drinks should be limited and accompanied with water if you do choose to drink them.

 WHAT TO EAT:

• Slow-digesting foods are foods that contain grains and seeds such as barley, wheat, oats, semolina, beans, lentils, wholemeal flour, and unpolished rice. These are called complex carbohydrates.
• During the evening your intake vegetables should be much more than normal, they contain high amounts of water and this will help to alleviate dehydration.
• For your body to work as efficiently as possible, a great source of fuel in the morning is porridge oats or oatbran.
• Dates are excellent source of sugar, fibre, carbohydrates, potassium and magnesium.  Breaking the fast the traditional way with dates and water is ideal, the sugar from dates enters the bloodstream quickly and contains potassium which helps the body regulate fluid.
• Drink as much water or fruit juices as possible between iftar and bedtime; so that your body may adjust fluid level, rehydrating your body will enable it to transport important nutrients throughout your body.

The key message to remember is that when you are able to eat, the food you chose to eat is about the quality and not quantity

If you feel that you need more nutritional support and live in Barking, Ilford, Goodmayes, Harold Wood simply book your free consultation