Fasting Without Sacrificing Nutrition

Ramadan is a great opportunity to improve physical health and spiritual well-being.

By Dr Ibrahim Masoodi

In This Holy month of Ramadan, many of us have prepared preparing ourselves for the spiritual and physical challenges that come with fasting. While abstaining from food and drink during the day may seem difficult, it’s important to remember that what we eat during our limited eating hours is just as important. In order to make the most of our fasts and nourish our bodies, it’s essential to avoid overeating and focus on consuming the right kinds of foods. Fasting Without Sacrificing Nutrition

In this article, we’ll discuss some tips and guidelines for a healthy and fulfilling Ramadan, including the importance of staying hydrated, avoiding sugary and fatty foods, and making smart food choices for iftar. Additionally, we’ll touch on the spiritual aspects of Ramadan, and how we can use this time to cultivate kindness, gratitude, and compassion toward others. So let’s dive in and learn how to have a blessed and fulfilling month of Ramadan!”

Do not eat too much.

I repeat do not eat too much. It will make you obese and the whole purpose of fasting will be lost. The real challenge is making sure your body gets the required amount of calories every day & not too many calories. The most important thing to keep in mind, whether for iftar or suhoor, is staying away from sugary foods.  consuming too much sugar after hours of fasting results in the body storing it as fat. Invariably we get tempted to eat high-sugar foods. This needs to be curbed. Avoid high-sugar, salty, and spicy foods, since they’ll leave you feeling pretty thirsty throughout the fasting hours.

Avoid excessive consumption of meat

It is linked to coronary artery disease, obesity Dementia, and colon cancer (1, 2, 3)  You may consume 1-2 pieces of lean meat twice or thrice a week Or 1-2  chicken pieces, preferably without skin, to avoid excessive fat intake.

Dates are a good alternative especially when you’re craving something sweet, and these will also give you a good boost of energy. Instead, it’s better to rely on proteins, vegetables, and fruits.

What will be a perfect iftar?

Take a  bowl of soup and properly washed fruit, followed by a 15 to 20-minute break; just enough time for your brain to register how full it may be and how hungry your body really is. This 20-minute Break is a must. Go for Maghrib prayers and feed your soul.

Drink enough water:

When it comes to drinks, try replacing coffee and tea with WATER. Your goal is to ensure your body is not dehydrated, which can hinder weight loss. Make sure you drink enough water between dusk to dawn, a bit over 2-3 litters should leave your body hydrated.

Avoid fizzy drinks :  

Fizzy drinks affect the stomach lining and predispose to reflux, make our heart racing, damage teeth, predispose us to obesity, and increase belly fat. Instead, try lemon water at home. Keep  Lemon cubes ready to use at home: Crush 8-10 lemons and put the lemon juice in the cubes without water, store in  the freezer of your refrigerator…. make lemon tea or take lemon water Please avoid adding sugar  Lemon juice is rich in vitamin C, Vitamin B, calcium, and minerals

Replace sweet dish with Pumpkin (Doodaal in Kashmiri).

Sweat dishes are high in sugar content and one of the major causes of obesity. Replace it with Pumpkin. It is easy to prepare . Boil the pumpkin and mash it, then mix curd, and add dry fruit or zeera. Then refrigerate. Pumpkin is a good source of vitamins A, C, E, and B, dietary fiber.

Mineral-wise, it’s rich with potassium, iron, calcium, magnesium, phosphorus, copper, manganese, sodium, and zinc. This is the best sweet dish ever 

Coming to the spiritual aspect of Ramadan:

• Try to feed one poor person daily.
• Try to sponsor the education of  at least one orphan 
• Do not sleep too much. Yes, relax near Iftar.
• Be Happy and thankful. Your body will release good hormones. Pray regularly and on time
• Let us try to shun off hate and spread peace and brotherhood. Life is short and very beautiful so let us not waste it.
• Talk meaningful and when needed it will save you from so many sins in this holy month

Have a blessed month of Ramadan!!!!!