Healthy Fasting: How to Avoid Weight Gain During Ramadan
Ramadan is a time of spiritual reflection, fasting, and community, but many people struggle with weight gain or unhealthy eating habits during the holy month. Nutritionists emphasize that maintaining a balanced diet and proper meal timing can help avoid unnecessary weight gain while staying energized for fasting.
Experts recommend starting the day with a light and nutritious Suhoor (pre-dawn meal) that includes complex carbohydrates, protein, and fiber to sustain energy levels. Drinking plenty of water and avoiding sugary or fried foods is essential to prevent dehydration and calorie overload.
For Iftar (evening meal), health professionals suggest breaking the fast gradually with dates and water, followed by a balanced meal including lean proteins, vegetables, and whole grains. Overeating or consuming excessive fried foods and sweets can lead to weight gain and digestive discomfort.
In addition to dietary choices, light physical activity such as walking or stretching after Iftar can aid digestion and maintain metabolism. Experts also stress the importance of portion control, mindful eating, and avoiding late-night snacking.
By following these guidelines, fasting individuals can enjoy a healthy Ramadan, maintain weight, and improve overall well-being while observing spiritual practices.
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خلاصہ (اردو میں):
ماہرین غذائیت رمضان کے دوران وزن بڑھنے سے بچنے کے لیے صحت مند سحری اور افطاری، پانی کا مناسب استعمال، اور تلی ہوئی یا زیادہ میٹھی غذاؤں سے پرہیز کرنے کی ہدایت دیتے ہیں۔ ہلکی ورزش اور مناسب حصے بندی بھی ضروری ہے۔
