Diet in the fast lane

Lalitha Subramanyam

Ramzan and diet may seem like a paradox to many, especially due to the long hours of fasting and feasting on the huge spread to choose from later. Eating healthy becomes a huge challenge for many during this holy month. It is important to find a right balance between fasting and feasting to avoid health complications and unwanted weight gain. Here are some diet tips to follow during Ramzan and manage your health effectively.

The ideal diet plan

While the fasting-and-feasting cycle is inevitable during this month, it is important to watch how you fast and what you eat to manage your health. Here are a few guidelines:

Avoid white foods

White foods such as white bread, rice, and white sugar are should be completely avoided during Ramzan and otherwise too. White breads are usually made from white refined flour, and not recommended as these are processed and stripped off nutrition. The same is true for white rice and sugar you use. Opt for whole grains and organic brown rice instead to ensure that your diet plan is healthy and nutritious.

Say no to fat

Foods full of fat are often tastier due to the fat content but are not good alternatives to help you survive the long fasting hours. You can go for low-fat products and wholesome alternatives like whole wheat bread and pasta, cereals, and grains. Reserve ghee for Eid and try focusing on nutrition and balance during the fasting month.

Go for a low-carb and high-protein diet

While a bowl of pasta, potatoes or rice may feed your hunger pangs, choose foods rich in proteins like beans, meat, and eggs. These are easy to digest and do not make you feel heavy and bloated.

Go easy on sugar

Sugary desserts and foods are difficult to digest, have a high calorific value, and are low on nutrition. While it is difficult to ignore a delicious dessert or sweets spread before you, going easy on these would enable you to eat something more nutritious instead. Try natural sugars like a piece of pineapple, mango, or any other sweet fruit or dry fruit that will help you satiate the craving for sweets.

Mind what you eat first

It is imperative that you should know with what to break your fast with. Choosing some oily, fatty, or sugary food to break your fast would leave you bloated and full immediately. Fried foods such as samosa or fried snacks should be avoided, at least at the start of the meal. Start your day with easy to digest foods like oats, porridge, upma, dates, eggs, low-fat milk, salads, jowar or ragi rotis, green vegetables, brown rice, etc. Avoid white bread, maida and other refined flour products as these are stripped off nutrition and do not qualify as wholesome food products.

Drink plenty of water and consume water-rich foods

Excessive fasting can dehydrate your body. Therefore, it is important that you plan your meal to accommodate your daily water requirements. Drinking plenty of sugarless juices, buttermilk and water can help you stay hydrated and feel refreshed even while you fast. Ensure that you drink a minimum of four to five glasses of water between iftar and sehri and two glasses during iftar and sehri to stay hydrated. Avoid caffeine and black tea as these do more harm than good and can also cause acidity.

Ending note

The key to an ideal diet during Ramzan is to have a balanced meal and not just overwhelm your digestive system with heavy products. Controlled portions of the right foods can help you breeze through the fasting month without adding on extra pounds and compromising your overall health.

—The writer is chief nutritionist, Grow Fit