Ramadan is generally a month of reflection, exercising patience and simplicity. Most people who observe Ramadan follow these principles; however, if you have been fasting all day it becomes hard to resist overeating at iftar (break of fast) time.
It can be a struggle for people to control their weight and some end up putting on more weight during the 30 days of fasting.
Fareeha Jay, dietitian, diabetes educator and founder of social media group ‘Ap Ki Dietitian’ told that rather than eating pakoras or samosas at Iftar time we should be eating a normal dinner.
People are busy buying different varieties of drinks, foods and snacks from the street vendors to break their fast. Source: Getty Images
“Deep fried foods like pakoras, samosas and drinks like sherbet need to be avoided or consumed in less quantity. Unfortunately, we all overeat and then complain about weight gain.
“If you eat the same food as you did before Ramadan, you will actually end of losing weight as your body will be compensating for the energy deficit created during the day,” she said.
Fareeha also emphasises that rice and bread should be a part of a healthy diet in controlled quantities.
“The key component is that we should eat everything but in small portions. This is a bit of lifestyle advice which can be followed all year around not only in Ramadan,” she added.
Weight Loss
“There is no right way to lose weight,” Fareeha explains.
“Diets are not the answer; you need to ask yourself can you maintain this diet forever? If not, then it’s not sustainable. The technique for long term weight loss is a lifestyle change.”
Four healthy eating tips by Fareeha:
- Eat plenty of wholemeal and wholegrain foods – Increase fibre intake
- Eating fish twice a week can have major health benefits
- 1 tablespoon or 30grams of nuts every day
- Eat plenty of vegetables (half of your plate needs to be filled with veggies)
website also states that key to healthy weight loss is to focus on a healthy lifestyle with plenty of regular exercises and a balanced.
Guide to healthy eating by the Department of Health. Source: Department of Health Website
Fad Diets
“Most of these diets including paleo, keto etc. can be used to lose weight but what you do not realise are the adverse effects of it on our health.” Fareeha explains “For example: In keto diet, you restrict your intake of carbohydrates and fruits.”
“This does help you lose weight in the short term but you lose out on B-vitamins, fibre and your body starts developing deficiencies.” she further adds.
The health direct website goes further and states that the risks of fad dieting can lead to a slowing of body’s metabolism, constantly feeling hungry, rapid weight loss followed by rapid weight gain, headaches, insomnia, fatigue and can lead of an eating disorder.
To maintain a lower weight permanently, it is better to change your eating behaviour in a way you can keep up long term.
‘Ap Ki Dietitian’
The group founded by Fareeha and has over 360,000+ members. The idea to create an online community came to her when she was working part-time and wanted to keep herself busy.
Soon after she realized how much of a myth and misconception existed in the South Asian community in regards to healthy eating.
“I wanted to educate our community about the basics of healthy eating to create awareness. The group is for everyone who wants to learn and know more about eating advice and health.”
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