The fasting month of Ramadan is upon us and this year is expected to begin on March 22 and end on April 21. Eid al-Fitr will be celebrated on April 22 or 23 depending on into seeing the moon. The month of Ramadan, the ninth month of the Islamic calendar, is a time for spiritual reflection and self-improvement, and Muslims around the world fast from dawn until sunset. The 12-14 hour fasting during Ramadan is a form of intermittent fasting and also an opportunity for people to reset their digestive system, boost metabolism and lose weight. (Also read: Saudi Arabia’s change of identity is in full swing ahead of Ramadan)
Recent scientific research has demonstrated the benefits of intermittent fasting such as weight control and blood sugar control. It is one of the best ways to keep a person from going into a calorie deficit, but people must be cautious about what they are eating when not fasting.
“The fasting season of Ramadan is broken with dates, which are one of the most nutritious dry fruits. So it is always advised to eat a high protein and high fiber diet to keep one fuller longer to stay full. avoid dehydration and stomach problems,” he said. Shweta Gupta, Unit Head – Nutrition – Fortis Shalimar Bagh Hospital.
“Intermittent fasting (IF) is done in different ways, for example, 5:2 method, 16/8 time-restricted diet, alternate day fasting, and a few others. Fasting. Ramadan is also a type of intermittent fasting, however, in rozas where Dr Meghana Pasi, Nutrition Consultant at MyThali, Arogya World says, complete cessation of water and food for more than 12-14 hours This will lead to depletion of glycogen stores in the liver.
BENEFITS OF RAMADAN
Dr. Pasi further explains the benefits of IF during Ramadan:
1. Supports weight loss and health promotion: Low-calorie diets along with eating patterns can help with weight loss along with lowering blood pressure, improving blood sugar, and protecting brain health.
2. Detoxify the body: Our digestive system is better able to eliminate toxins because during fasting the system is fully rested.
3. Cells are damaged is eliminated by a self-cleaning process and the intestines feel happy and healthy.
4. Metabolic Speed increases and our immune system is strengthened. However, one can only benefit from fasting Ramadan if, during the period of the celebration, one eats healthily. Just like in any other IF, the way a person focuses on when to eat and doesn’t give importance to what to eat, even during the month of Ramadan, not following a healthy diet can negatively affect health Strong.
Dr Anurag Saxena, HOD- Internal Medicine, Primus Hospital, New Delhi explains more about the health benefits of intermittent fasting during Ramadan.
5. Concentration and mental clarity are improved: Due to the change in eating habits and the stress on spiritual practices, some people claim that Ramadan makes them feel more focused and alert.
6. Improve digestive system health: Fasting has been shown to promote digestive health by allowing the digestive system to rest and recover. The benefits of fasting often depend on the length and duration of the fast. The three-hour interval between meals allows the locomotor complex to complete a full cycle in which leftover undigested matter is swept through the digestive system. As a result, even a few hours of fasting can help with digestion.
Dr. Pasi suggests healthy fasting tips to follow during the month of Ramdan.
– Do not eat too much food while breaking quickly. Your body needs more fluids than before. Therefore, break your fast with lemon juice or coconut water for hydration. Avoid caffeine.
– Eat a high-calorie, high-sugar and greasy meal can lead to indigestion and stomach problems. Try and avoid sweets, mithais, sugary drinks, and bakery products.
– Your Iftar Meal should contain a source of complex carbohydrates that provide adequate energy along with fiber and minerals.
– Fill half your plate with colorful vegetables because they are rich in vitamins, minerals, fiber and provide nutrients with very few calories.
– Eat lots of protein such as beans, legumes, lean meats, fish, dairy products and eggs.
– Prefer a fruit, a handful of nuts or a salad as a snack. Fruits and vegetables are rich in vitamins, minerals and fiber. Fiber not only keeps our gut healthy but also regulates blood sugar levels.
– Fewer healthy food choices: Broccoli scrambled eggs, hummus dip with olive oil and homemade pita bread, black beans and avocado on toast, lentil soup, low fat yogurt, fruit smoothies, grilled kebabs, treats Lightly grilled in place of fried snacks like samosas and cutlets, dates- oat kheer, chopped fruit, sautéed vegetables, khichdi millet, curd rice, sprouts.
If you plan your meals in advance and pay attention to portion sizes, you can definitely benefit from the Ramadan Intermittent Fasting regime and get the maximum nutritional benefits.
