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How to avoid gaining weight during Ramadan

Fasting during Ramadan can cause weight gain in some people. And if you are one of them, regulating your food intake in the evenings can help you control your weight. And consuming less food, will in turn decrease the calories consumed, allowing you to lose or maintain your weight during this holy month.

What are the reasons for weight gain during Ramadan?


  • Eating continuously, especially between Iftar and Suhour, which is sometimes accompanied by tiredness because of the feeling of fullness
  • Inactivity and lethargy after Iftar
  • Consuming large portions of food, more than the usual
  • Eating fried food and high fat and calorie foods (kunafa, katayef, pastries and samosa) in big amounts, especially in the evening
  • Going out for Iftar or inviting guests over putting you within reach of large varieties and quantities of food


Ways to help improve nutritional habits and control weight gain


  1. Avoid overeating: Have a light Iftar that includes reasonable food portions
  2. Chew your food slowly to avoid indigestion
  3. Have your soup and salad first; as these are low in calories and make you feel full
  4. Drink at least eight glasses of water during the non-fasting hours
  5. Have fresh fruits and fresh juices without added sugar, instead of the readymade ones, which may contain high amounts of sugar
  6. Choose low fat dairy products and lean meats
  7. Choose low fat dairy products and lean meats
  8. Eat a fruit salad instead of Arabic sweets every now and then
  9. Walk everyday for at least half an hour to one hour in order to burn the extra calories


Healthy cooking also plays a role in managing your weight!


When cooking, make your favourite Ramdan recipes healthier by avoiding deep frying whenever possible. Instead, reduce the amount of fat in your meals by cooking your food with a little bit of vegetable oil, baking, roasting, steaming or grilling. Keep in mind that reducing fat in your cooking does not necessarily mean reducing its flavour. You can enhance the seasoning of your dishes by using fresh vegetables, fresh herbs and spices, which add taste without adding calories.


And now, with so many tips to help you control what you eat and resist the temptation of over indulgence, you can make sure that this joyous season is happy, healthy and filled with goodness.


Besides, eating moderately, slowly and sensibly is the perfect way to – avoid getting lethargic, stay active and spend time with your family and friends. Whether it is shopping, meeting loved ones or simply watching the TV, a healthy meal will make sure that your Ramadan is filled with loving memories and a better-looking you.

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