posted
By Basma Salama Monday, September 6, 2010 05:45:57 PM
Ramadan is an excellent opportunity to shed some extra weight. You are already resetting your metabolism by the protracted, long overnight fast, as well as the daily fasting. As your metabolism changes, your body begins to change the way it does things.
Seize the opportunity: Overweight people should make good use of the holy fasting month of Ramadan to lose weight.
Eating a large iftar right after the azan (call to prayer) is not recommended, according to Dr Fawzi el-Shobakshi, a professor of nutrition at the National Research Centre. The large influx of food consumed after a day of fasting can cause the digestive system to ‘clog’. For this reason, people should break their fast on dates and water or a simple soup, perform the Maghrib prayer and then eat a moderate iftar. Ideally, another small meal should then be eaten after the Taraweeh (night prayers during Ramadan). Eating too much is an obvious obstacle to weight loss during Ramadan. Many people do not realise that they are eating more, because they try not to. However, bear in mind the fact that the rest of the year people usually eat a small breakfast, rush off to work or school and then eat a small lunch and a larger dinner. Then they sleep. In some cultures they eat a larger lunch and then a smaller dinner. In Ramadan, however, iftar tends to be quite large and eating can continue into the night with numerous visits to family and friends. The sohour (pre-dawn meal) is often quite large as well. It helps during this time to keep an eating diary for a reality check. Having new or unusual foods is also a problem for weight loss during Ramadan. In fact, making any lifestyle changes can be stressful and contribute to weight gain. People susceptible to stress can gain weight. If you are the type of person who does not like change and prefers ‘everything to have its place and be in its place’ or you are happiest at home, then you probably don’t deal with the stress of change very well. Vitamin B complex vitamins can help people deal with stress. There are also many herbs that can help. In Ramadan, many women like to display and share their cooking abilities. Bread is usually considered the mark of a good cook and the way to make your table inviting for your guests. However, not everyone considers bread to be the height of good cooking. Make sure you eat the right proportions of starch from the various food groups to ensure weight loss. Imagine that you are preparing your plate with only vegetables and you are only allowed to use meat, milk and grains as the condiments. Limit yourself to one cup of any given grain per meal and use meat and milk products as condiments. Start thinking of celery as something to spread peanut butter on instead of bread, think of carrot sticks with hummus instead of pita bread, and try a lettuce leaf instead of tortilla shells. Don't give up eating bread and meat, just eat less, saving them for special dishes only. Your goal should be to consume about 70 per cent vegetables (and fruits, but less of them) and 30 per cent grains, beans, milk products and meat. There is also an entire category of foods that contribute to weight loss because they are ‘bitters’ or contain a high percentage of water. As a rule, any herb or food that is bitter helps move fats through the system faster and more efficiently. You must still eat these foods in moderation and the correct proportion. They are not foods you can eat unlimited amounts of. Bitter and watery foods include amaranth, quinoa, oats, corn, rye, adzuki beans, cucumbers, courgettes, summer squash, sweet potatoes, celery, asparagus, kale, cabbage and sprouts. You can also cook with spices that help speed your metabolism, including cardamom, cayenne, cinnamon and ginger. The increase in social coffee and tea drinking also contributes to weight gain during Ramadan. Caffeine (found in coffee, tea, chocolate and even decaffeinated tea and coffee) can cause weight gain. This is because carbonated beverages and caffeine leach calcium from your system, which means that you will feel less full all the time and tend to eat the wrong or more things. Surprisingly, lack of sleep can also cause weight gain. And it is common in Ramadan for people to not get enough sleep and this can put excess stress on the body, which might trigger weight gain. Not eating enough can also be a surprising cause of weight gain. Not eating sohour triggers a starvation response in your body, which actually slows down your metabolism for the rest of the day. This is like putting all that food you are eating on ‘slow motion’ instead of ‘fast’. If you skip breakfast your food will metabolise sluggishly in your system and contribute to weight gain. As for sohour (pre-dawn meal), it should be eaten as late as possible and include dairy products like yoghurt, milk and cheese, as well as lettuce and carrots, so that your body can store water, especially important during the hot weather.
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