Many people aim to fast during Ramadan safely without experiencing health complications. This requires following specific nutritional guidelines under specialized medical supervision, particularly for those with chronic health conditions.
اضافة اعلان
The Optimal Diet for Ramadan Fasting
Following these tips can help ensure a safe fasting experience and prevent common health issues:
Portion Control After Fasting: After refraining from food and drink for a long period, it is crucial to start with small amounts of food. This reduces health risks such as dizziness, extreme hunger, lack of concentration, and various digestive problems.
Hydration: Fasting can increase the risk of dehydration, leading to fatigue, thirst, and headaches. Fasters must ensure they drink an adequate amount of water after Iftar. It is also necessary to increase water intake if consuming salty foods or taking medications (especially diuretics) to maintain overall health during the following day's fast.
Physical Activity: Fasting does not mean stopping exercise. Regular, moderate exercise is encouraged to support body health and reduce feelings of fatigue and hunger. However, avoid excessive or strenuous workouts, as they may lead to adverse effects.
Avoid Heavy, Fat-Rich Meals: It is common to see lavish feasts and heavy traditional dishes (like Mansaf) during Ramadan. These often lead to uncomfortable symptoms like bloating and lethargy. Avoiding heavy meals helps maintain a healthy weight and boosts general well-being.
Prioritize Protein: Consuming an adequate amount of protein helps reduce overall calorie intake, prevents muscle loss, and increases the feeling of fullness during fasting hours. Ensure your Iftar includes high-quality protein combined with light exercise to enhance absorption.
Meal Organization and Timing
It is essential to organize both the types and quantities of food consumed:
Breaking the Fast: Start with small portions. An ideal Iftar meal should be balanced, containing protein, carbohydrates, and vegetables.
Sweets and Desserts: It is best to wait three to four hours after Iftar before eating sweets. Opt for low-sugar options such as fruit yogurt or dark chocolate.
Distinguishing Hunger from Thirst: Continue to drink plenty of water throughout the evening to prevent the body from confusing the sensation of thirst with hunger.
