amadan is the holiest month for Muslims all around the world. But the most challenging thing this month is to maintain weight and follow an exercise plan. To cater to this, we’re here with the most effective tips to balance weight, training, and eating healthy effortlessly during Ramadan.
But first, let’s clear up some misconceptions with the help of Expert Nutrition of the Himalayan Chef Grocery Shopping in Pakistan.
Is Ramadan Fasting and Intermittent Fasting the same?
Ramadan fasting appears to be similar to intermittent fasting. However, it is not. In intermittent fasting, the fasting period lasts about 16 hours, while in Ramzan, it lasts about 8 hours. However, one cannot consume water during the Ramadan fast, let alone tea or coffee.
So, what’s the point? Being a fitness enthusiast, the holy month should not be an excuse to abandon your exercise routine.
Is it a loss of muscle mass or a lack of energy during fasting?
Fasting has several health benefits when it comes to fat loss or bodybuilding. However, the most common complaint during this time is that people are losing muscle mass and having poor energy levels. During Ramadan, they claim to lose a lot of muscle and have limited energy.
Top Quick Tips to Prevent Muscle Loss and Maintain Weight During Ramadan
Muscle Mass is significantly reduced if you don’t follow a Healthy Ramadan Diet Plan and exercise regularly.
“Fitness and religious rites can go hand in hand! Start eating healthy and stay focused on staying physically active.” -Dietitian/Food Expert Himalayan Chef Grocery Shopping in Pakistan.
Here’s FREE Healthy Ramadan Diet Plan – Nutrition, Workout, and Supplementation Tips.
During this time, what is your ideal fitness goal? Many individuals use Ramadan to lose weight, but you shouldn’t focus on losing weight or building muscle during this one month. Instead, the goal should be to keep as much of your energy as possible.
If your workout and diet routine isn’t proper, you may lose part of it.
Healthy Diet Plan for Ramadan
Everyone is unique and has a varied calorie requirement. In addition, people’s lifestyles and eating choices differ. So here are all the best food sources and instructions with which you can create your own Ramadan diet plan with the Help of the Himalayan Chef Ramadan Packages.
⮚ Include Protein-Rich Sources: Chicken, eggs, fish, meat, legumes, cheese, and yoghurt/curd.
⮚ Include Good Carbs Sources: Fruits, honey, dates, raisins, dried fruits, figs, brown rice, potatoes, sweet potatoes, oats, Dalia, quinoa, milk, whole-wheat rotis, etc.
⮚ Include Healthy Fat Sources: Almonds, walnuts, peanuts, peanut butter (unsweetened), avocados, and coconut oil are all excellent sources of healthy fats.
⮚ Hydrate your Body: Hydration is essential for body functioning, muscle growth and maintenance, muscular pumping, fat loss, and weight management. Maintain a high WATER intake throughout the meal window.
5 Common Mistakes to Avoid During Ramadan
During Ramadan, portion control is crucial, so make sure you eat inadequate quantities throughout the fasting period. Here Are some common mistakes everyone should avoid in Ramzan,
✔ Don’t overeat to the point that your stomach and digestion get upset.
✔ Consume at least 1-2 grams of protein per kilogram of body weight.
✔ Make yoghurt a part of your daily diet. Your body’s acidity, inflammation, and constipation will be reduced. It will also help to regulate digestion and body temperature.
✔ Continue to drink lemon and coconut water during iftar. You can also put ORS in a large water bottle and consume it after iftar. It will supply your body with all of the necessary electrolytes.
✔ Avoid sugar, pastries, and overly salty foods or high in sodium. They will dry you, even more, making you thirstier. Too much sugar might lead to energy dumps and fluctuating energy levels.
✔ Avoid drinking too much tea or coffee. They can also dehydrate you and make you thirsty.
Best 8 Ramadan Workout Guidelines to Stay Fit
✔ Workout for 3-5 days a week is sufficient.
✔ Split-Workouts should be followed — 2 to 3 exercises and three sets of each is enough.
✔ Reduce the volume of your workout, which includes the frequency/duration of your training and the number of sets/reps.
✔ Do not overwork yourself for more than 30-45 minutes.
✔ Mod-Heavy Weights should be used. There’s no need to go all out!
✔ Concentrate on COMPOUND MOVEMENTS to hit more muscles in less time.
✔ Cardio should be avoided, especially high-intensity cardio.
✔ Sweating excessively can lead to electrolyte depletion — ORS/Lemon water should be consumed during the workout.
What are the Best Foods to Break Your Fast with?
⮚ The first IFTAR with which you will break your Fast is 2 to 3 dates/raisins/jaggery.
⮚ Fruits can also be added, followed by a protein drink or egg whites. The goal is to have carbs and protein that release quickly.
⮚ Your second solid meal of the day will be your DINNER: Depending on your tastes, you can also eat this substantial meal as a post-workout meal. This can include Rice, Rotis, Chicken/Fish/Eggs/Dal/Potatoes, Nuts, Salads, and Fruits.
Workout Guidelines after Iftar
⮚ You can leave for your workout after an hour.
⮚ If you can’t make it to the gym, a half-hour walk is enough. But, especially during Ramadan, I would recommend weight training over exercise.
Many people stay up until Suhoor, although the majority of them have jobs or work in the morning. As a result, they should be able to fall asleep around midnight.
Those that remain awake have the opportunity to make the most of their dining time. Here’s where they can add another meal.
It’s crucial to stay hydrated before Suhoor because you’ll be fasting for another 15-16 hours after Sehri. Also, don’t forget to drink plenty of water as it will help you stay hydrated.
Slow-digesting foods like complex carbs and good fats and protein are now the best foods to eat at Sehri. This will make you feel fuller for longer and give you more energy.
Best Food Choices: Peanuts, Almonds, Walnuts, Peanut Butter, and other healthy fats would be a great addition to Oats and Dalia in Milk. Brown Rice, Mutton Kheema, Rotis, Red Meat, and Whole Eggs are other good options.
#BONUS: Here’s a quick Suhoor recipe for all of you!
⮚ Measure out the desired amount of oats.
⮚ Toss in some milk.
⮚ Add a dollop of peanut butter and a pinch of cinnamon.
⮚ It should be heated for around 3 minutes (If you use a microwave).
⮚ Add some banana slices to the mix. You may also throw in some apples and berries.
⮚ Walnuts, figs, raisins, almonds, cashews, and other nuts can be added.
⮚ YUMMY, nutritious Suhoor is now ready!!
Even after your delicious oatmeal, you can have your regular protein-rich meal.
There is no hard and fast guideline that you must strictly adhere to. This is only an attempt to give you a rough concept of doing Roza healthily. Schedule your meals around the times of your prayers or namaz.
Recommended Ramadan Supplementation
1) Whey/Casein Protein: It is a type of protein that comes from whey. You can buy any brand. You can use this in a Special Ramadan Smoothie as Ramadan Supplementation.
2) BCAA: You may want to consider using BCCA supplementation during Ramadan. Drink it in between workouts.
3) Gatorade, Enerzal, Electral, and ORS: It is available for purchase from a medical supply store.
4) Antioxidants, Multivitamins, B-Complex, and Vitamin C Supplementation: These can all be purchased from a medical store.
Ramadan Mubarak is the final message
Keep doing your routines, and don’t worry about muscle gain or weight loss. You have the remaining 11 months to do so.
Finally, enjoy this wonderful month, share love, support the less fortunate, be happy, and STAY FIT.
Ramadan Mubarak and Happy Fasting. May Allah continue to shower you with his blessings.
Let us know what things you eat during Ramadan in the COMMENT BOX. Do you make Supplements a part of your plan? If yes, which one is the best choice?
//This post has been produced in collaboration with WBM Pvt Ltd//