Many people fast during Ramadan and diet to lose weight. Are you one of them, ladies? Fasting can indeed help you lose weight. However, weight loss can only be achieved if you design the right food menu during Ramadan fasting.
Here are some ways to look out for if you want to lose weight while fasting.
1. Keep track of food portions.
At suhoor and iftar, eating large portions can suddenly raise sugar levels. This is certainly not good since the body does not produce much insulin during fasting. Sugar is only converted to fat in the body. You can eat with a smaller plate, so you don't overeat. Also, don't forget to listen to your hunger if it's satisfied after eating.
2. Get enough sleep
Sleep can be an effective way to lose weight while fasting. This is because a lack of sleep will disrupt the metabolic system. As a result, the body does not burn fat reserves effectively. Meanwhile, lack of sleep can increase the ghrelin hormone, which can increase appetite. However, getting good sleep is sometimes a challenge while fasting.
3. Stick to meal times and choose foods wisely.
Some things to note are not skipping meals during suhoor and iftar. At suhoor, eat foods that contain complex carbohydrates, such as wholemeal bread, oatmeal, high-fiber breakfast cereals, and brown rice. Eat these foods as close to sunrise as possible. Don't forget to eat fruits, vegetables, and protein sources. When iftar, avoid foods that are too sweet. Break the fast with a small amount of simple, fast-absorbing carbohydrates such as dates, sliced fruit, or jelly.
4. Keep exercising
While fasting, exercise can be an effective way to lose weight. You may need to reduce exercise intensity. The reason is that the body naturally becomes less active as the energy obtained from food decreases during fasting. Therefore, it is advisable to avoid strenuous exercise during Ramadan. Instead of lifting weights, try yoga while fasting, which can help manage stress and burn calories.
So, ready to go, ladies? Don't forget to read other articles from Fitie for the latest information on health and a healthy lifestyle!