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Weight Management During Ramadan

Weight management is a balance of healthy eating and physical exercise to manage the energy expenditure and energy intake for one. 

Reasons for weight gaining at Ramadan

  • Eating continuously, especially between Iftar and Suhour, which is sometimes accompanied by tiredness because of the feeling of fullness.
  • Inactivity and lethargy after Iftar.
  • Consuming large portions of food, more than the usual.
  • Eating fried food and high fat and calorie foods (kunafa, katayef, pastries and samosa) in big amounts, especially in the evening.
  • Going out for Iftar or inviting guests over putting you within reach of large varieties and quantities of food.

Ways to control weight gain at Ramadan

  • Avoid overeating: Have a light Iftar that includes reasonable food portions.
  • Chew your food slowly to avoid indigestion.
  • Have your soup and salad first; as these are low in calories and make you feel full.
  • Drink at least eight glasses of water during the non-fasting hours.
  • Have fresh fruits and fresh juices without added sugar, instead of the readymade ones, which may contain high amounts of sugar.
  • Choose low fat dairy products and lean meats.
  • Eat a fruit salad instead of Arabic sweets every now and then.
  • Walk everyday for at least half an hour to one hour in order to burn the extra calories.

Choosing a healthy Dishes can reduce the risk of weight gain at Ramadan. When you cooking, make your favourite Ramdan recipes healthier by avoiding deep frying whenever possible. You can enhance the seasoning of your dishes by using fresh vegetables, fresh herbs and spices, which add taste without adding calories.


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