Making Ramadan Fasting a Success

Fasting during the month of Ramadan is both a physical and mental exercise in restraint. Besides providing a simple and effective way to detoxify our body and cleanse the digestive system, fasting during the holy month allows us time to rethink and recalibrate our priorities in life, practice compassion for others, and bring us closer to our inner-self.

While people differ in how they prepare their minds and bodies for the month of fasting, here are some tips that can help you adjust to the daily fast. Because you are fasting for more than 10 hours, you need to look at the food you consume. Consuming slow-digesting fiber-rich foods rather than fast-digesting foods like juices, white bread, sweets, sugary drinks, can be a good way to start. Fast digesting foods make you feel hungry again 2 to 3 hours after eating.

Why do we tend to gain weight easily during this month, even when our food quantities are still the same as before?

When we are fasting for more than 10 hours, our metabolism slows down. Introducing food after those fasting hours makes you gain weight easily. So, imagine what happens when you eat big quantities at one go. Your body is no longer burning enough calories as your metabolism went down and you tend to gain a lot of weight.

Below is a menu you could follow for healthy fasting during Ramadan

At Iftar, start with half a cup of low-fat yogurt and three dates. Among others, dates contain iron, magnesium and potassium that are perfect for preventing dehydration.

Remember that you were not drinking water for hours, so your body needs fluids, so start with a glass of water. Then eat a small plate of fattoush, or any plain green salad, followed by a small bowl of broth or non-creamy soup.

The above menu contains sufficient amounts of essential vitamins and minerals to compensate for the fluid loss and dehydration during the fasting. These food choices are also long-digesting foods, which give you satiety for a longer time.

An hour after Iftar, have a plate of the main meals: Tachriba, hariss, jerish, steamed rice with any lean proteins (beef meat, chicken or fish. Finish with a piece of sweet, but let it only be three or four times a week. Alternatively, you could go with a piece of fruit or fruit salad rich in fiber and vitamins.

Though fasting can be physically exhausting, try not to be completely sedentary during Ramadan. If you typically work out during the morning, see how your body feels if you switch exercise to the evening after breaking your fast. Strenuous exercise is not a good idea during the day because you can quickly become dehydrated. Think small—short easy walks or a few stretches can go a long way in keeping your energy up during the day.

For Suhoor: Do not let your main dish be your suhoor meal as this meal is consumed very early in the morning, when the metabolism is even slower than before. Light food choices are essential at this time, especially those that will not make you feel thirsty the whole day ahead. One example would be a small plate of steamed rice with yogurt.

Rice retains water in the body, so it will not make you feel thirsty during the day, and you will also feel satiated for a longer period. Rice also provides you with energy to make it through the fasting period. Yogurt is especially refreshing, especially the low-sodium version. A bowl of fava bean broth with tomatoes is also a good option. Baked potatoes topped with low-fat labneh along with cucumbers and fresh lettuce is another great option.

Other options to explore for planning a balanced suhoor meal that helps your blood sugar remain stable, gives you energy, and keeps you feeling satiated throughout the fasting day, include:

• Whole grains—sources include whole grain cereal, whole grain bread, brown rice, and oatmeal.
• Fresh fruits and vegetables—check out the produce section for dozens of ideas!
• Protein—sources include milk, yogurt, eggs, nuts.
• Healthy fat—sources are nuts and olives.
• Try these easy combinations in addition to drinking water during sehri:
• Oatmeal made with low-fat milk and topped with fruit and nuts.
• A bowl of whole-grain cereal and low-fat milk, topped with fruit and nuts.
• A piece of whole-grain toast, a boiled egg, and a piece of fruit.
• A peanut butter sandwich on whole grain bread and a glass of low-fat milk.
• A banana or apple with peanut butter and a glass of low-fat milk.
• A bowl of vegetable soup, a piece of whole grain toast, and a glass of low-fat milk.
• Whole-wheat couscous salad with mixed vegetables, olive oil, and canned tuna.

Avoid having fruit juices at suhoor as it has a high sugar content, which is easily absorbed by the body and triggers thirst fast. Selecting from a fresh-fruit platter at suhoor is healthy, as fruits contain minerals which you need to prevent dehydration. Also avoid tea and coffee at night, as these are diuretics that flush the water out of your body, making you feel more dehydrated, besides their caffeine content, prevents sleeping. And of course, do not forget to drink a lot of water to compensate for the fluid loss.