Within a few hours, we will be entering the Holy month of Ramadan. As is the norm, fasting in Ramadan means to not eat or drink during daylight hours; eating just one meal before dawn and another after dusk.
Though it may seem daunting, fasting in Ramadan has been scientifically proven to be extremely beneficial to the body.
During fasting hours the body uses its stores of carbohydrate and fats to provide energy, thereby enhancing digestion, decreasing insulin-resistance, increasing metabolism and flushing out toxins produced by our body.
Though this seems like a great opportunity to lose weight, it can end up in people actually gaining weight due to certain food choices. The purpose of this blog is to ensure you derive the maximum benefit of Ramadan while you continue through the quarantine phase.
We will be covering the following touch-points of a typical day in Ramadan:
Suhoor is the pre-dawn meal and is taken to prepare for the fast. Therefore, it should contain a wholesome meal with foods that provide long-lasting energy and are high in fibre.
Over-eating is not recommended as this causes surges and drops in blood sugar levels, thereby leading to weight-gain and other harmful effects. A thumb-rule to go by is to one-third of the stomach for food, one-third for water and one-third for air.
Iftar is the post-dusk meal that signifies the end of the fast. Therefore, it is recommended to go for fluids, low-fat foods containing natural sugars to replenish the low energy and water levels due to the fast.
It is highly advised to not over-eat as this stresses the digestive with a sudden intake of large amounts of food. Again, a thumb-rule to go by is one-third of the stomach for food, one-third for water and one-third for air.
After a long day’s fast, it’s natural to want to treat yourself. However, try to keep the amount of fatty and sugary foods to a small amount. We got 3 recipes for healthy snacks that will curb those cravings in a healthier manner. Choose foods that cater to macronutrients – Starchy foods, wholegrains, vegetables, dairy foods and protein-rich foods like meat and pulses allow the body to recuperate and re-energize for the next day of fasting.
Alternatively, this meal can be as a post-workout meal. This would mean including high-protein foods with a side of carbs, fats and essential nutrients to help in post-workout recovery.
The time to exercise is a personal choice and depends largely on an individual’s energy levels and motivation. Common schedules are as follows:
Over the past few weeks, we have shared a lot home workouts for specific fitness goals. You may pick and choose the ones most suitable for your goals.
These quarantine-optimised workouts are simple, effective and barely require any equipment. Don’t forget to maintain good hygiene and clean the equipment after your workout.
Tag us in your home workouts and meals on instagram @sunsandsports.
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Stay home, stay safe.