How to avoid weight gain during Ramadan

Ramadan greetings to you and your family!

In this Islamic month of Ramadan, Muslims all across the world fast from the sunrise to the sunset, abstaining from eating or drinking, for 30 days. By doing so, one is able to renew their spirit but it often does little to reduce your waist line. In spite of losing weight, some surprisingly tend to gain weight. We, at Medicure Polyclinic, would like to share the reasons of why you gain weight and how it can be avoided.

Reasons for weight gain during Ramadan -
  • Eating nonstop, mainly between Iftar and Suhour
  • Not being active after Iftar and feeling tired and listless
  • Consuming large portions of food, more than what one normally eats
  • Eating high calories fried food (for example kunafa, katayef, pastries and samosa) in large amounts, particularly late in the evening
  • Going out to Iftar buffets or inviting guests over for Iftar, where a large selection of high sugar and high fat foods are plentiful
Primarily it comes down to eating more than one normally does – and eating foods that are high in calories and then not being active after Iftar.

However, with careful planning, our doctors at Medicure Polyclinic suggest that it is possible to start, maintain, or improve your eating habits during the month of Ramadan. There are many positive lifestyle options and dietary patterns that allow one to manage their weight during Ramadan. The following are some practical tips on how to avoid weight gain -

  • Avoid overeating: Have a light Iftar that includes reasonable sized food portions
  • Chew the food slowly to avoid indigestion
  • Have soup and salad first; as these are low in calories and makes the stomach feel full
  • Avoid eating deep fried items whenever possible
  • Drink at least eight to ten 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 every day for at least half an hour to one hour in order to burn the extra calories
Medicure Polyclinic suggests that following these simple eating rules, you’ll not only feel a lot stronger and healthier during Ramadan, but you will prevent post-fasting weight gain!