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- ɾαṃαḋαṉ ƒøøḋ τhɾεαḋ -
Important:
• Consume lots of fluids
• Avoid salty foods
• Caffeine
• Eat high fibre foods
• Eat starchy carbohydrates & protein
Important:
• Consume lots of fluids
• Avoid salty foods
• Caffeine
• Eat high fibre foods
• Eat starchy carbohydrates & protein
Fluids:
Lack of fluids can cause constipation and mild dehydration: headaches, fatigue and difficulty concentrating.
Drink fluids & intake fluid-rich foods such as soups and fruit & vegetables.
These include: melon, strawberries, raspberries, carrots, apples, spinach, brocolli
Lack of fluids can cause constipation and mild dehydration: headaches, fatigue and difficulty concentrating.
Drink fluids & intake fluid-rich foods such as soups and fruit & vegetables.
These include: melon, strawberries, raspberries, carrots, apples, spinach, brocolli
Salts:
Salty foods are not good at water retention & will make you thirsty. These include snacks, cheese, olives, prawns, salty nuts, sauces. Stick to homecooked dishes.
In cases of extreme hydration, a sugary drink with salt helps rehydrate you. Try ORS or make your own.
Salty foods are not good at water retention & will make you thirsty. These include snacks, cheese, olives, prawns, salty nuts, sauces. Stick to homecooked dishes.
In cases of extreme hydration, a sugary drink with salt helps rehydrate you. Try ORS or make your own.
Caffeine:
While caffeine is a diuretic, moderate amounts isn’t problematic. The lack of caffeine for ppl who normally drink tea/coffee, can cause headaches & tiredness. This will get easier throughout Ramadan. A future suggestion is too avoid a lot of caffeine after Ramadan.
While caffeine is a diuretic, moderate amounts isn’t problematic. The lack of caffeine for ppl who normally drink tea/coffee, can cause headaches & tiredness. This will get easier throughout Ramadan. A future suggestion is too avoid a lot of caffeine after Ramadan.
Fibre:
Dehydration can cause constipation that’s why fluids as well as high fibre foods are important.
This includes seeds, pulses (like beans, lentils, chickpeas), dried fruits, nuts, fruit & vegetables, wholegrains, bran, certain cereals like oatmeal, potatos with skin on
Dehydration can cause constipation that’s why fluids as well as high fibre foods are important.
This includes seeds, pulses (like beans, lentils, chickpeas), dried fruits, nuts, fruit & vegetables, wholegrains, bran, certain cereals like oatmeal, potatos with skin on
Carbohydrates & proteins:
While fasting your body uses its carbohydrates & fat to provide energy throughout the day after the calories at iftaar and suhoor/sehri are used up.
It’s important to have enough calories by intaking carbs and proteins throughout the night so that you
While fasting your body uses its carbohydrates & fat to provide energy throughout the day after the calories at iftaar and suhoor/sehri are used up.
It’s important to have enough calories by intaking carbs and proteins throughout the night so that you
have enough energy throughout the day.
Foods high in carbohydrates and proteins such as bananas, sweet potato, eggs, potato, rice (brown), lentils, raisins, beans, quino, oranges, milk, hummus, yoghurt, leafy greens, chai seeds, are good for energy and are good suhoor foods.
Foods high in carbohydrates and proteins such as bananas, sweet potato, eggs, potato, rice (brown), lentils, raisins, beans, quino, oranges, milk, hummus, yoghurt, leafy greens, chai seeds, are good for energy and are good suhoor foods.
Generally speaking the month of Ramadan means a lower calories intake so you are likely to lose weight. Is your goal to:
1. Lose weight
2. Maintain your weight
3. Gain weight
Regardless, you should be aware of how many calories you need for your goal: https://www.calculator.net/calorie-calculator.html
1. Lose weight
2. Maintain your weight
3. Gain weight
Regardless, you should be aware of how many calories you need for your goal: https://www.calculator.net/calorie-calculator.html
Losing weight (1/2):
Tips for IFTAR are:
- Drinking water before u eat (this fills you)
- Sticking to fluid-rich foods (see above)
- Avoiding oily foods, dairy, too many nuts and juices as these increase calories (moderation is
)
- Light workout (exercise is the best route)
Tips for IFTAR are:
- Drinking water before u eat (this fills you)
- Sticking to fluid-rich foods (see above)
- Avoiding oily foods, dairy, too many nuts and juices as these increase calories (moderation is
)- Light workout (exercise is the best route)
Losing weight (2/2):
- Have something filling & high in proteins like eggs, fish or chicken but fill yourself up on fruit and veggies
- Eat bc u probably think ur fat but are a healthy weight
HAVE A GOOD SUHOOR - STICK TO THE HIGH ENERGY FOODS IN CARBOHYDRATES SECTION.
- Have something filling & high in proteins like eggs, fish or chicken but fill yourself up on fruit and veggies
- Eat bc u probably think ur fat but are a healthy weight
HAVE A GOOD SUHOOR - STICK TO THE HIGH ENERGY FOODS IN CARBOHYDRATES SECTION.
Maintaining & gaining weight:
To MAINTAIN - eat as much as you normally do.
To GAIN - increase calories more.
Both routes in the month of Ramadan mean increasing your calories to get to your “normal” diet.
Avoid sugary foods/snacks (they are a scam). See below for tips.
To MAINTAIN - eat as much as you normally do.
To GAIN - increase calories more.
Both routes in the month of Ramadan mean increasing your calories to get to your “normal” diet.
Avoid sugary foods/snacks (they are a scam). See below for tips.
How to increase calories:
- Use more butter/olive oil in meals
- Drink high calorie milkshakes AFTER eating
- Nuts/seeds & their butters (add in shakes)
- Eat protein/heavier things first THEN veggies
- Whole grains, full fat dairy & juices
- Larger plates
- AVOCADOS
- Use more butter/olive oil in meals
- Drink high calorie milkshakes AFTER eating
- Nuts/seeds & their butters (add in shakes)
- Eat protein/heavier things first THEN veggies
- Whole grains, full fat dairy & juices
- Larger plates
- AVOCADOS
End of thread. May we all be blessed with a good month of Ramadan. 
