Ramadan Eating, Made Easy and Healthy


Ramadan Eating, Made Easy and Healthy HealthifyMe HealthifyMe – The definitive guide to weight loss, fitness and living a healthier life.

The Quran was revealed to the prophet in the ninth month of the Islamic calendar and was accompanied by month-long fasting by the prophet himself. These 30 days of fasting during Ramadan are one of the pillars of Islam. The followers refrain from eating or drinking  anything between dawn to dusk for 30 days. The fast lasts for 29 to 30 days, and because it follows the lunar calendar, the duration depends on the sighting of the moon. 

After sundown, the followers break their fasts with iftar. One usually takes dates and water to break the fast. After that, one can continue to hydrate and have snacks and dinner. The pre-breakfast ritual is called sehri- the last meal before the day begins. The beauty of Ramadan is that it’s a month of contemplation, prayers and abstinence. However, after Iftari, sometimes people tend to eat together and indulge in delicacies. However, when you eat heavy food, the detoxification that the body attains throughout the day gets diluted in the process. Also, there is pressure on the digestive system, and one can experience acidity, reflux and other digestive issues. 

Adopt the Healthy way to Fast during Ramadan

Ramadan Eating, Made Easy and Healthy- HealthifyMe

The HealthifyMe experts suggest a simple guideline that will help you stay energetic, healthy and happy throughout these 30 days. 

  1. Practice clean eating 
  2. Include drinks like coconut water, chaas, sattu and drink lots of water throughout the eating window
  3. During iftar, have dates followed by water and some dry fruits for essential healthy fats. Then, follow it with a simple meal of roti/ brown rice, dal, vegetables, paneer, or lean protein. 
  4. During the night, you could sip on water. Keep the app handy and put a reminder. Avoid samosas, fried food, kebabs, biryani, soda etc. 
  5. Sleep for at least 7-8 hours. Go off to sleep after Taraweeh, as your body needs sleep to rejuvenate itself. Get moving after Sehri. Eat a simple filling meal and have 2 to 3 litres of water. You can have dal rice or roti dal and some salad. Go low on spices, ghee and oil.  
  6. Prepare your body to get used to this routine. Eat your main meal at least one hour after iftar. In between, you can have fruits, nimbu pani and curd. 
  7. After Sehri, go for a walk. The daily dose of vitamin D will keep you going. Spend some time being with yourself. Like physical detoxification, silence purifies your soul. 
  8. Take a rest in the afternoon. A power nap keeps you energetic. 

The Bottom Line

These thirty days are about practising self-discipline, self-control, charity, and empathy for the less privileged. After this period comes Eid- the days of celebration. One needs to enjoy the days of feasting followed by fasting. Therefore, do not think of curbing yourself during those days of unadulterated fun, frolic and laughter. 

Eid is the occasion when we meet our friends and family. Three days of Eid-Ul-Fitr come with specific food associations- Biryani, Haleem, Shahi Tukda and Seviyan. Of course, one cannot forget the mouth-watering snacks and sweets. The ideal way to celebrate Eid is to eat without any negative thoughts, fear of gaining weight or wondering how many calories are we consuming. These are the days you let go of all restrictions. After the celebration is complete, go back to regular ways. 

We all must remember that being mindful of what we eat is being true to ourselves. If we stay healthy, we perform all our duties to ourselves and our loved ones to our best abilities. So even after the completion of the Ramadan month, remember the basics. We need to eat well, hydrate well, have simple food seasoned well but devoid of excess fat and ghee, have fruits and vegetables, keep moving and keep our faith intact.

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