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Here’s a quick strategy sharing if you plan to fully utilize the Ramadhan academy. Something I’m doing myself.
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If you're a sugar-burner (carb-adapted) and not yet fat-adapted, you'd initially feel quite sluggish during early Ramadhan:
a) lack of sleep (lethargic—actually lack of energy)
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a) lack of sleep (lethargic—actually lack of energy)
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b) exhausted (feeling like muscle loss, because in absence of food, brain signals cortisol to produce sugar by tearing down muscles)
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How to overcome this?
During Iftar, eat non-processed wholesome foods to satiety. Go for key proteins like chicken, lamb, fish etc. Almost like meratah lauk sikit. Skip all the sugar & processed food. Skip kuih-kuih manis and sugary drinks.
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During Iftar, eat non-processed wholesome foods to satiety. Go for key proteins like chicken, lamb, fish etc. Almost like meratah lauk sikit. Skip all the sugar & processed food. Skip kuih-kuih manis and sugary drinks.
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Important change to make: during sahur, eat small. Like a date or two. Plain water, maybe coffee or milk. This is usually very sleepy time hence very little appetite anyway at this hour.
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If you feel like eating just as big with sahur like you would iftar, not a problem at all. But the same rule applies: eat wholesome non-processed foods prioritizing protein & skip all the high glycemic foods: processed carbs, kuih muih, sugary drinks, etc.
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After about a week, as insulin level drops, the body would incrementally burn fat. Dry fasting during the day reduces fluid retention hence the energy system begins to “flow” again.
You’ll feel rejuvenated especially when entering the second or third week. Energetic.
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You’ll feel rejuvenated especially when entering the second or third week. Energetic.
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Remember to stay active during the day. On your feet. On the move. Don’t sit back in sedentary mode.
That’s it.
(No need to do fasted cardios, lifting super heavy weights, etc. etc. but if you can and you're fat adapted, go right ahead)
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That’s it.
(No need to do fasted cardios, lifting super heavy weights, etc. etc. but if you can and you're fat adapted, go right ahead)
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Extra hint: fasting would reset our sleeping cycle. Not that many ppl realize this.
Don’t fight off the sleepiness. Just sleep and rest at night after Ibadah.
Get off Clubhouses.
Get off the Internet.
Sleep.
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Don’t fight off the sleepiness. Just sleep and rest at night after Ibadah.
Get off Clubhouses.
Get off the Internet.
Sleep.
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One more hint: boleh skip makan oat/cereal for sahur.
There’s this notion of kenyang lama from the fiber/grains (not true because usually the fiber’s been stripped off) and both will stop fat burning from the insulin response.
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There’s this notion of kenyang lama from the fiber/grains (not true because usually the fiber’s been stripped off) and both will stop fat burning from the insulin response.
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Go with fibrous fruit (melons, berries), wholesome protein (fish, beef, lamb, chicken etc), and perhaps healthy fat (eggs, cheese (non-processed), some nuts etc.)
Strive with your best.. may Allah ease the path and make us spiritually and physically renewed insyaAllah.
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Strive with your best.. may Allah ease the path and make us spiritually and physically renewed insyaAllah.
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