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Lose weight this Ramadan

Lose weight this Ramadan

The Complete Fat Loss Guide During Ramadan

Just because it's Ramadan doesn't mean you should suddenly change your diet drastically.

In fact, if your goal is to lose weight and shed fat then you should actually try your best to eat the same quality, quantity and ratio of food that you would regularly on your weight loss or fat loss diet.

It might be the case that you won't be able to fit the same amount of meals into your eating window between Iftar and Suhur than you would on a normal day outside Ramadan, but try and keep the amount and quality of food you consume in those meals the same.

If you leave your meals to chance and just grab something when you're hungry, you're more likely to make bad food choices when aftar comes around.

After a full day of fasting your hunger hormones will be high meaning that it's easier to just gorge on the kinds of foods that taste great but are terrible for your body composition goals.

So having healthy meals ready and waiting for when you break fast that meet your calorie needs and macronutrients goals is key to weight loss success.

Become a master of meal prep and you will breeze through Ramadan.

Tips to Stay Strong, Fit and Healthy During Ramadan

  •  Don’t Use Ramadan as an Excuse to Not Exercise.
  •  The Best Time to Hit the Gym.
  •  Ensure that your Ramadan ‘breakfasts’ contain easily-digested protein and, depending upon your goals, some complex carbs and essential fats.
  • Don’t go seeking personal bests in the gym during Ramadan  (unless you are feeling on top of the world).
  • Keep Your Workout Duration Tight.
  • Hydration, hydration, hydration.
  • Don’t Panic.
  • Take some supplements.

What is the best diet in Ramadan?

The best diet in Ramadan
The people in the days of the holy month of Ramadan by eating varieties of food and drink for many hours, forcing them to implement, and foods in the time period between the ears of Morocco and ears of the dawn, however, this holy month is considered an ideal opportunity for those who want to lose extra kilos in their body, by organizing their meals without deprivation, and in this article we will diet helps to lose weight without feeling hunger, or deprivation.

Fasting during Ramadan can cause weight gain in some people. And if you happen to be one of them, controlling your food intake in the evenings can help youprevent the undesirable weight gain. Consuming less food, will in turn decrease the calories consumed, allowing you to maintain or even lose your weight during this holy month.Which means that maintaining your weight and even losing some weight during Ramadan is totally achievable!

 

Lose weight this Ramadan with 6 easy food tips:

Ramadan can be the perfect opportunity for the new healthy beginning your body has been craving:

Ramadan may be a chance for you to indulge in your favorite foods. That’s the least you’ll deserve after a day of fasting, right? On the other hand, it can also be the perfect opportunity for the new healthy beginning your body has been craving. If you want to lose weight this Ramadan.

Although it may seem like mission impossible with the long fasting hours this year, hydration is key to weight loss this Ramadan. Drinking enough fluids will not only keep you from becoming dehydrated while you fast,  and it can be broken down like this:

• Two glasses at aftar (the breaking of the fast)

• Four glasses in between aftar and suhur (the meal before the fast) - not more than one glass per hour

• Two glasses at suhur

Keep in mind that caffeinated drinks such as coffee or black tea do not count and it would be best to avoid these diuretic drinks altogether. Instead, herbal teas make a great alternative to water and may aid your digestion.

Lose weight this Ramadan

 

In Ramadan, your metabolism slows down and your energy needs decrease as a result. The iftar meal isn’t supposed to make up those hours you spent without food. Forget that you haven’t eaten all day and imagine you have sat down for your dinner meal and eat accordingly.

When you are done with your appetizers, it is important to take a break. You don’t want to overwhelm your digestive system. Complete your prayers, take a five-minute walk or hold a conversation. When you’re ready to resume your meal, choose only one main dish, choose wisely and avoid fried dishes, make sure it is balanced in carbs and protein, and most importantly control your portions.

Remember that you’ll be burning more fat than ever on an empty stomach. After you break your fast, aim for 40 min of vigorous exercise a day that you can do from homes such as burpees, lunges, sit-ups, and squats. Ask your trainer for a personalized home plan that is suitable for you.

Skip processed sugar:

It seems the number one cause of weight gain in Ramadan is not the food you eat for iftar. You guessed it, it’s the sugar you consume from Ramadan beverages and sweets.

This Ramadan, challenge yourself to only eat naturally occurring sugar such as fruits, dried fruits, molasses, and honey. This will be life-changing and oh so effective in ensuring a nice surprise the next time you stand on the scale.

Lose weight this Ramadan

The Fasting and the Fit: 30-Day Ramadan Meal and Fitness Plan:

During Ramadan, apart from worship and concerns of how to spiritually improve oneself, a lot of people get preoccupied with what they will cook or prepare for iftar and suhoor for thirty straight days. The numerous shopping trips start a week or two before Ramadan. During the first few days of Ramadan, some people prepare the most lavish meals without thinking about how it will affect them later on, especially when they need to stand up for long Taraweeh prayers.
In this article, we will discuss Ramadan’s numerous physiological and lifestyle-changing benefits and how you can stay fit while fasting: by following a special 30-day Ramadan meal and fitness plan.

 

Lose weight this Ramadan

Intermittent fasting aids weight loss

Fasting can be a safe way to lose weight as many studies have shown that intermittent fasting – fasting that is controlled within a set number of hours – allows the body to burn fat cells more effectively than just regular dieting.

So after a day of fasting, it will be more effective if you exercise for at least 30 minutes, with a particular focus on cardio. You will be burning more body fat during fasting days versus non-fasting days, because intermittent fasting allows the body to use fat as its primary source of energy, instead of sugar. Now even many athletes use fasting as a means to hit low body fat percentages for competitions.

Know the importance of eating the right diet

Though I do not focus much on food consumption during iftar, I know it is crucial to have a proper diet.

Most of us have different schedules during Ramadan, whether due to work or school. For those of us who cannot stay up all night, we need proper sleep along with proper food intake to allow us to fast and last the following day.

With the change in eating routines and habits, we may be oblivious to the fact that we could be putting on weight. We do not have the time to workout, nor do we focus on clean eating. It is Ramadan of course, so we have the belief that indulging in greasy foods for iftar suhoor will give us energy throughout the day.

The whole idea that greasy foods give us more energy is incorrect. In fact, heavy greasy meals make you feel fatigued faster when standing for long prayers.

 

During the holy month of Ramadan most Muslims are required to abstain entirely from food and drink between sunrise and sunset. It can be challenging to obtain the proper nutrients during this time and to avoid health risks.

The diet should be a simple meal – not a feast – and should not differ substantially from your normal everyday diet.

The major food groups are:

Fruits and vegetables.
Bread, cereals, and potatoes.
Meat, fish, and chicken.
Dairy products such as milk and cheese.
Foods containing fat and sugar.

WHAT ARE THE REASONS FOR WEIGHT GAIN DURING RAMADAN?

  • Eating continuously, especially between aftar and Suhour, which is sometimes accompanied by tiredness due to the feeling of fullness.
  • Inactivity and lethargy after.
  • Consuming large portions of food, more than the usual
  • Eating fried, high fat and calories food (kunafa, pastries and samosa) in large uncontrolled amounts, especially in the evenings
  • Going out for Iftar or inviting guests over which may be putting you within reach of large varieties and quantities of mouth-watering, but calorie dense food

HEALTHY COOKING ALSO PLAYS A ROLE IN MANAGING YOUR WEIGHT!

When cooking, make your favourite Ramdan recipes healthier by avoiding deep frying whenever possible. Instead, reduce the amount of fat in your meals by cooking your food with a little bit of vegetable oil, baking, roasting, steaming or grilling. Keep in mind that reducing fat in your cooking does not necessarily mean reducing its flavour. You can enhance the seasoning of your dishes by using fresh vegetables, fresh herbs and spices, which add taste without adding calories.

And now, with so many tips to help you control what you eat and resist the temptation of over indulgence, you can make sure that this joyous season is happy, healthy and filled with goodness.

Besides, eating moderately, slowly and sensibly is the perfect way to – avoid getting lethargic, stay active and spend time with your family and friends. Whether it is shopping, meeting loved ones or simply watching the TV, a healthy meal will make sure that your Ramadan is filled with loving memories and a better-looking you.

TRY OUR DELICIOUS RECIPES THIS RAMADAN

This Ramadan, let us all commit to eating healthy staying healthy!

Make Ramadan 2019 a healthy one with our wide range of special and exceptional Ramadan recipes for your aftar menu. Our Ramadan Menu Planner will help you easily and effortlessly plan the menu for your aftar and Suhoor. With our exhaustive range of Arabic and international delicious and healthy dishes for main courses, snacks and sweets, your Ramadan menu will be delightful and nutritious. These delectable dishes will add variety, color and nutrition to every meal during this holy month of Ramadan.
Get your daily dose of nutrition tips to ensure healthy eating throughout this month and all the way to the magnificent feast on . We look forward to make Ramadan 2019 unforgettable to you and your beloved ones:

Ramadan is an opportunity to stop bad habits that negatively affect our health and adopt healthier and nutritious diets. Fasting relieves and strengthens the digestive system while increasing its efficiency, and helps adjust triglyceride levels in the blood. Despite this, many have reversed the rule. With the abundance and easy preparation of food, people often break their fast with lavish feasts rich in a variety of dishes, sweets and fried food, leading to an increase in triglycerides and cholesterol, and perhaps diabetes and weight gain which is the opposite of what the fasting person is trying to achieve.

What is required is a balanced and nutritional meal in terms of quantity and quality, rather than being deprived of food and sweets.

Ideal meal plan

Main rules:

  • ­Break your fast with dates.
  • ­Incorporate soups and salads into your food plan.
  • ­Stay away from fried and fatty food as much as possible and substitute frying with baking or grilling.
  • ­Avoid eating sweets every day during Ramadan and restrict them to special occasions (such as dining out or inviting guests to the Aftar meal).
  • meal: 
    • ­First: Eat three dates with one cup of water.
    • ­Second: Eat soup every day. Avoid creamy and fatty soups and replace them with vegetables, lentils, barley, or chicken soups (cream free).
    • ­Third: AppetizersEating appetizers after soup will prepare your stomach to begin the digestion process. Therefore, it is recommended to choose appetizers that are rich in vegetables such as fatoush, green salad and taboule sprinkled with a hint of lemon or vinegar without any added salt.
    • ­Fourth: The main dishIt is preferable that Ramadan tables feature one main dish, as food variety and indulgence generally lead to overeating. Food for the aftar meal should include carbohydrates such as rice, pasta, bread, etc. and protein found in red meat, chicken or fish.

   "healthy Ramadan Recipes " :

Broccoli SoupA
Ingredients

  • 1/2 tbsp extra virgin olive oil
  • 1/2 garlic clove
  • 200ml chicken/vegetable stock
  • 100g broccoli
  • Salt and pepper, to taste
  • 1 tbsp cornflour

Method

  • Heat the oil in a saucepan and saute the garlic for 1-2 minutes.
  • Pour the chicken or vegetable stock into the pan and add the broccoli florets.
  • Bring to the boil and reduce the heat and simmer gently for 10-12 minutes, until the broccoli is tender.
  • Season to taste, then transfer to a blender. Blend until smooth.
  • Add cornflour to thicken soup, if necessary.

Greek Salad
Ingredients

  • 2 tbsp olive oil
  • 1/2 tbsp lemon juice
  • 1/2 tbsp balsamic vinegar
  • 1 garlic clove, minced
  • 1/2 tsp oregano
  • 1/2 lettuce head
  • 1 large tomato, chopped
  • 1/2 cucumber, chopped
  • 1/2 red onion, cut into thin rings
  • 1/2 small green pepper, cut into thin rings
  • 1/4 cup black olives

Method

  • Whisk first 5 ingredients together until blended to make dressing.
  • Combine all remaining ingredients in a large bowl.
  • Add dressing to salad.

Green Juice
Ingredients

  • 2 big handfuls of fresh spinach
  • ½ seedless cucumber
  • ½ cup fresh pineapple or mango
  • ½ large orange, peeled
  • ½ lime, peeled
  • ¼ to ½ cup water

Method

  • Chop the cucumber, pineapple, orange, and lime into equally sized chunks.
  • Place the spinach in the blender jug first, followed by about half of the other ingredients and ½ cup of water.
  • Secure the blender lid and start off blending at moderate speed, then gradually increase speed to high.
  • Once the mixture is close to being fully pureed, add the remaining ingredients and continue to blend. Only add additional water if necessary.
  • Consume within 8 hours for optimal freshness.

Honey Glazed Salmon
Ingredients

  • 2 tablespoons honey
  • 1 tablespoon Dijon mustard
  • 1 tablespoon olive oil
  • 1 tablespoon Worchestire sauce
  • Salt and pepper
  • 2 salmon filets

Method

  • Preheat oven to 250 C.
  • In a small bowl, stir together the honey, mustard, olive oil, and Worcestershire sauce. Season with salt and pepper.
  • Place the salmon fillets in a pan and drizzle with sauce.
  • Bake for 20 to 22 minutes, or until salmon flakes when tested with a fork.

Roasted Chickpeas
Ingredients

  • 1 can chickpeas, or 1 cup cooked chickpeas
  • 1 tablespoon olive oil
  • 2 teaspoons mixed spices (cumin, chilli, paprika, rosemary, curry powder)

Method

  • Preheat oven to 200 C.
  • Rinse, drain, and dry chickpeas can.
  • Toss the chickpeas with olive oil and spices.
  • Roast in the oven for 20-30 minutes, and enjoy hot.

Vinaigrette Dressing
Ingredients

  • ½ cup extra virgin olive oil
  • ½ cup balsamic vinegar
  • 1 clove garlic
  • 1 teaspoon mustard powder
  • Salt and pepper

Method

  • In a small bowl, whisk together olive oil, white balsamic vinegar, garlic, and mustard powder. Season to taste with salt and black pepper. Stir in minced fresh herbs if desired.

Broccoli Soup:

PRODUCT INGREDIENTS

Modified Corn Starch, Broccoli, Creamer, Milk Powder, Iodized Salt, Hydrogenated Palm Oil, Flavour Enhancers: Monosodium Glutamate, Disodium Inosinate, Yeast Extract, Sugar, Onion, Emulsifiers: Guar Gum E472e of Plant Origin; Maltodextrin, Spinach, Spices, Citric Acid. Traces of Milk, Egg & Celery.

CHICKEN AND VEGETABLES SAMBOUSEK

Place flour in a deep bowl; add sugar, salt, oil and mix well with your fingertips until it resembles fine breadcrumbs.

Add the dissolved yeast and mix. Gradually add little quantities of water and mix thoroughly until a dough forms. Cover with kitchen cloth and set aside for 50 minutes.

Meanwhile heat the oil in saucepan and saute onion for 2 minutes then add minced chicken and stir until chicken is cooked then add the baby zucchini, capsicum and eggplant and stir over a medium heat for 5 minutes or until vegetables are almost tender. Add the tomato, tomato paste and the crumbled Chicken Stock cubes. Stir and cook for 10 minutes or until all vegetables are well cooked and liquid is almost

Place flour in a deep bowl; add sugar, salt, oil and mix well with your fingertips until it resembles fine bread

crumbs.

Add the dissolved yeast and mix. Gradually add little quantities of water and mix thoroughly until a dough forms. Cover with kitchen cloth and set aside for 50 minutes.

Meanwhile heat the oil in saucepan and saute onion for 2 minutes then add minced chicken and stir until chicken is cooked then add the baby zucchini, capsicum and eggplant and stir over a medium heat for 5 minutes or until vegetables are almost tender. Add the tomato,

tomato paste and the crumbled  Chicken Stock cubes. Stir and cook for 10 minutes or

until all vegetables are well cooked and liquid is almost

Bake sambousek in a 250ºC preheated oven for 15-20 minutes or until it becomes golden brown in color. Remove from oven and serve immediately.

BEEF LASAGNA

 

Preheat oven to 175 degrees C and place oven rack to middle position.

In a medium sauce pan, heat Vegetable Oil, add Onions, Beef, Garlic and Tomato Paste and sauté together for 2-3 minutes.

Add Water, all of the Spices and Herbs and  Chicken Stock, cover and allow to simmer for 1 hour until beef is fully cooked.

Remove beef and shred to small pieces, discard Bay Leaves and reserve sauce.

In a medium sauce pan melt Butter, add Flour and saute for 1 minute, add the reserve sauce from beef to form a smooth and slightly thick sauce.

Meanwhile add Milk and  Bechamel Mix to a large saucepan. Bring to boil with constant stirring and simmer for 2-3 minutes or until the sauce thickens.

Add a few spoons of the Sauce on the bottom of a baking dish, layer a row of Lasagna Sheets and add 1/3 of the Carrots, Tomatoes and shredded Beef, place another layer of lasagna sheets and repeat with the filling.

Pour remaining sauce over the lasagna sheets and cover the top with Bechamel Sauce. Sprinkle with Parmesan Cheese and bake in a preheated oven for 50 minutes or until golden on top.

BASBOUSA WITH ALMOND

Combine butter,  Sweetened Condensed Milk and baking powder and stir well. Add semolina, ground a

lmond and water and stir until well combined.

Pour and level mixture into 28cm x 24cm baking tin. Bake in a 180°C preheated oven for 35 minutes or until top is golden.

Remove from oven and pour all over the cooled syrup. Place in fridge to cool completely, cut into diamond shape and serve.

To prepare the syrup:

Add sugar and water to a saucepan. Bring to boil and simmer for 8-10 minutes. Remove from heat and stir in lemon juice, rosewater and ground almond.

Spring Season Soup

PRODUCT INGREDIENTS

Vermilleci (Hard Wheat Semolina), Iodized Salt, Potato Starch, Vegetables (Onions, Parsnip, Carrots, Potatoes, Tomatoes, Green Peas, Leek, Cauliflower, Parsley), Maltodextrin, Flavour Enhancers (Monosodium Glutatmate, Disodium Inosinate, Disodium Guanylate), Hydrogenated Palm Fat, Yeast Extract, Garlic, Spices, Citric Acid, Caramel. Traces of Milk, Celery.

EGGPLANT TOPPED WITH GARLIC YOGURT

Cut eggplant length wise into wedges. Pat dry then deep fry in oil until golden brown. Drain any excess oil.

Arrange eggplant in an oven tray, season with salt and pepper. Pour dissolved MAGGI Chicken Stock over them.

Bake in a preheated oven at 180°C for 15-20 minutes and remove from oven.

Combine yogurt, milk and garlic, then sprinkle all over the eggplant.

Garnish with fried onions and serve warm.

CHICKEN CACCIATORE

Combine Flour and Black Pepper and dust Chicken pieces.

Heat Vegetable Oil in a large sauce pan, fry Chicken pieces until golden brown. Remove and rest on kitchen paper for the excess oil to drain.

Using the same pan, sauté Onions until soft, add Bell Peppers, Garlic, Tomato Paste and Turmeric and cook for 2-3 minutes.

Add diced Tomatoes, Balsamic Vinegar, dried Oregano, Water and MAGGI Chicken Stock and allow to simmer

for 15 minutes.

Add Capers and return chicken to the pan and allow to cook for 20 minutes.

Cook Pasta in boiling Water until Aldente. Drain pasta, discard water, and return to empty pot. Add Olive oil to pasta and toss until all pasta is covered.

Place cooked pasta on a large platter, pour the sauce over and garnish with chopped Basil leaves.

DATE BAKE

Place  Sweetened Condensed Milk, dates and water in a large sauce pan. Bring to boil and cook on low heat stirring for 2-3 minutes. Remove from heat and stir in the baking soda. The mixture will become like foam, and then set aside to cool.

In another bowl, mix the butter and sugar until creamy. Add the eggs one at a time, beating well after each addition.

Gently mix in the flour and vanilla powder, and then stir in the date mixture.

Pour the mixture into a buttered and floured baking tin. Bake in a 175°C preheated

oven for 40-45 minutes or until a skewer inserted in the middle comes out clean.

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