Dubai: Are you putting on more weight during Ramadan or becoming leaner? A lot depends on whether you are fasting and feasting the right way, say experts. After fasting for several hours during the day, people are often unable to resist the temptation to binge eat after breaking the fast, and end up gaining weight.
Strike the right balance: Sakina Mustansir, a clinical dietician at Prime Hospital, said: “In anticipation of long hours of fasting, people tend to overeat during Sehri. Ramadan is a time not just to cut back on calories, but about controlling excesses and practicing moderation.”
Mustansir said individuals need to be mindful of striking the right nutritional balance in the meals they have to stay energized, healthy and keep their weight in check. The following Drink Will Help You Lose Belly, Arm, and Leg Fat in 1 Week. Watch the video!
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“During Sehri, it is essential that people choose complex and dense carbohydrates with a low glycaemic index where sugar is absorbed slowly into the bloodstream. Healthy proteins from fresh meat cuts, poultry or legumes and healthy fats such as avocado and nuts as well as fresh fruits and vegetables that provide edible fiber and hold water within the body make you not only feel full longer but also less thirsty as proper hydration helps to stave off hunger and fatigue.
“Avoid eating processed carbs,” she added. “Since they spike insulin leading to hunger and weight gain. You should also eat lean meats, fish or chicken to avoid muscle mass loss, with good fats like almonds, walnuts, avocado and olive oil to give you energy and help keep you full.”
Focus on micronutrients to stay energized: Dr. Nadine Aoun, a clinical dietician at Medcare Hospital, reiterated that those observing the 16-hour fast needed to focus on the micronutrients as well.
“While cereals, legumes, pulses skimmed milk yogurt, eggs, poultry, and nuts take care of the macronutrients that our body requires, it is important to also focus on micronutrients such as minerals, vitamins and enzymes that are required in trace amounts but are very essential to maintain healthy body weight and keep it in a state of optimum wellness,” she said. source