Ever wondered why during the month of Ramzan you tend to tip the scales? As much as you try to keep an eye on what you’re eating, it’s tougher than usual to maintain one’s fitness goals. Besides, after a long day of fasting, it’s only natural to want to reward yourself with a comforting dish or a sweet treat.
So, while it’s tempting to reach out first for that fried snack, fruit chaat or fizzy sodas, bear in mind that these will probably do more harm than good to your body. We spoke to experts for their take on easy and nutritious ways to keep you satiated all day long, and how you can enjoy certain indulgences without the guilt.
Wholesome foods are the way to go
According to Riddhi Jadwani, nutritionist and founder of Mumbai-based PositivEats, one common mistake that people make during Ramzan is overeating or indulging in one go. Instead, maintaining a balance with wholesome foods will help in the long-run. “For sehri or the pre-dawn meal, try having a handful of nuts, seeds and some fruit. Then, after 30 minutes or so, you can have eggs, oatmeal or dalia with veggies as your meal.” She recommends adding a bowl of homemade curd on the side for a complete meal. If you have a hankering for something sweet, why not whip up something at home? Jadwani suggests using natural ingredients like dates, jaggery, coconut, peanut butter and figs instead of relying on refined sugar sweets.
Neha Sahaya, a Mumbai-based nutrition consultant encourages adding a variety of nutrient-dense foods such as fruits, vegetables, whole grains, lean proteins and healthy fats to your diet. “Opt for lighter cooking methods such as grilling, baking, steaming or boiling instead of frying, to reduce the intake of unhealthy fats.”
Hydration is key
Gauravi Vinay, a Bengaluru-based clinical nutritionist and chef consultant says that it’s important to keep yourself well-hydrated during non-fasting hours. She recommends including soups or salads in your meals along with fruit and veggies such as watermelon, cucumber, lettuce and oranges. “Try to include 1-2 glasses of water alongside your meals and sip on water throughout the evening. Coconut water and salted buttermilk will also help restore electrolytes.”
Skip that glass of juice at iftar
Drinks like watermelon juice and Roohafza are often staples on most iftar tables. But all that’s probably doing is elevating your blood sugar levels. Sahaya points out that fruit juices lack fibre and most of the nutrients are lost in the blending process. “It’s better to eat that fruit instead.” She also suggests avoiding tea and coffee on an empty stomach as this will only lead to further acidity.
Jadwani’s advice is to include sabja (basil seed) and chia seeds in fluids like coconut water. This will keep you hydrated for longer.
Balance your meals with protein and carbs
Protein can be your best friend in ensuring you feel fuller during the day. According to Jadwani, include one serving (100g to 150g) of protein, be it chicken, mutton, fish, prawns, paneer, chana and sprouts in your main meals to keep you satiated for longer. Vinay adds that one easy and effortless hack is to chew your food thoroughly. This primes the food for digestion in the stomach and reduces the likelihood of excessive burping, bloating or discomfort. “Remember, it's alright to indulge in fried snacks in moderation, as a small part of balanced meals once or twice a week,” she says.
Enjoy your dessert after meals
The optimal time to enjoy dessert is directly after a meal, Sahaya recommends. “This helps in stabilising blood sugar levels and you probably won’t overindulge since you’re already full from the main course.” She adds that for individuals who exercise during Ramadan, incorporating dessert as a pre-workout or post-workout snack can be beneficial. “Try to keep 80 percent of your diet as clean as possible while the remaining 20 percent can include your favourite fried foods or dessert.”