How to Stay Fit and Fuel Your Body While Fasting?

During Ramadan, Muslims fast from dawn to sunset and do not eat or drink. In order to be prepared for the next day of fasting, it is critical to eat well between iftar and suhoor. Healthy behaviors are also very crucial throughout the holy month to avoid gaining weight. We've outlined a few basic methods to help you keep fit while fasting in this post.

Hydrate, like a lot!

The amount of fluids a person requires is determined by their age, gender, climate, and degree of exercise.

Adults require approximately 2-3 liters of water every day. So, before the fasting hours begin, make sure to drink enough of water. Low-calorie choices include unsweetened drinks or milk. Caffeine in coffee, tea, and soda increases increased urination, so these drinks should be avoided during non-fasting hours.

Broths, soups, and stews are great ways to start a meal. Fruits and vegetables that are largely water, such as watermelon, squash, or spinach, can also aid to restore fluids.

But, why?

Water makes up around 60% of the human body. It is necessary for bodily activities like as metabolizing and delivering nutrients throughout the body, as well as the removal of waste. Water levels in the body fluctuate as it is lost through urine and sweat and replenished through meals and drink. While fasting, it's fairly uncommon to feel dehydrated at times. Weight loss can occur as a result of dehydration, but it is quickly restored once normal eating and drinking habits are resumed.

Make healthy eating a habit

Hunger tempts us to overindulge or eat quick, easy things. Highly processed foods are heavy in salt, sugar, and harmful fats that don't keep you full for long and can make you thirsty.

Instead of ready-to-eat items like crackers or cookies, try a handful of roasted nuts.

Instead of white bread, enriched pasta, and sugary cereals, opt for whole grains. These basic carbs' energy is broken down and consumed far too quickly.

If fresh or frozen vegetables are unavailable, look for canned vegetables marked "low sodium."

Instead of frying, opt for items that have been grilled, baked, or steamed.
Small servings of traditional iftar desserts are served. Fruit is a healthy alternative that will fulfill your sweet desire thanks to the natural sugars.

Why is that important?

At various periods of the day, the body's ability to digest carbs and lipids peaks. Food consumed outside of this time frame is not as properly broken down, which might lead to weight gain. It's critical to make good food choices if you're not eating at regular intervals.

Eat. Rest. Exercise.

After breaking your fast, planning your activities and meals will help you refuel and prepare for the next day of fasting.Rest is crucial, but make sure you stay up long enough to restore your body's fluids and nutrients.

Include bread, cereals, and other grains in your diet, as well as fruits and vegetables, meat, fish, and poultry, milk, yogurt, or cheese, and healthy fats.

Focus on foods that take a long time to digest and release energy. Foods abundant in fiber (e.g. whole grains, fruits and vegetables) and foods containing complex carbohydrates are examples of these (wheat, beans, lentils, rice, etc.).

It's also critical to maintain a healthy level of activity. Make time to go for a walk or to stretch gently.

When a person expends more energy than they ingest, they lose weight. Despite a decrease in meal frequency, some studies on weight loss/gain during Ramadan have found that energy consumption remains constant or increases.