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With Ramadan just a few days away, you and your family have probably started preparing for this season of happiness. An important part of this month of fasting is food and it’s very easy to ‘overcompensate’ fasting by overeating. There are so many health benefits of fasting and by eating the wrong types of food you may end up becoming unhealthy by the end of the month.

If you want to avoid side effects of overeating like stomach problems, indigestion, heartburn and gaining weight you might want to work out a diet plan with your doctor for the month of Ramadan. Or you can contact an online doctor from your smartphone by downloading My live doctors, an online doctor app. 

The month of Ramadan can be tiring and it might take a couple of days getting used to. Even though this is a time that calls for celebration with family and friends, the best way you can enjoy it to the fullest is by sticking to a healthy routine.

Here are some health hacks you can incorporate into the month of Ramadan to ensure you stay active, healthy and happy during this month!

Never skip suhoor

Just like breakfast is the most important meal of the day, suhoor is the early morning meal that will keep you going throughout the day during your fast. Skipping suhoor will not only deprive you of the energy you need for the rest of the day but you will also tend to overeat at sunset as you break your fast. Make sure you have a well-balanced and nutritious suhoor consisting of:

  • Complex carbs like oats, wheat, lentils and grains. They are slow-releasing carbs, keep you feeling fuller throughout the day and keep your blood sugar steady.
  • High fiber foods like dates, figs, whole wheat cereals and grains. They also keep you fuller for longer and prevent constipation.
  • Proteins are an extremely important source of energy. `Foods such as eggs, cheese, yogurt and nuts will help replenish your energy throughout the day.

Talk to an online doctor or a dietician to help you with a special diet plan for Ramadan. Just download My live doctors on your smartphone for FREE and instantly find doctors online in Pakistan. Book an online doctor appointment with just a few clicks.

Drink lots of water and stay hydrated

Water is by far the most important ‘nutrient’ your body needs. Considering approximately 70% of your body comprises of water, it is constantly needed for different functions. When you fast during Ramadan a good portion of the day goes without water. At sunset when you break your fast make sure you have some water before you begin eating. It restores energy levels, regulates body temperature, helps transport nutrients to give you energy and keep you healthy and also prevents muscle cramps and spasms. When your body is in a state of fasting it conserves water so your body can use it throughout the day but you need to refill it when you break your fast to make sure your body has enough for the next day as well.

Break your fast slowly

It might be tempting to stuff your face with delicious edibles when you break your fast but it is not a wise thing to do. During your fast your body has been deprived of food and water, your metabolism has slowed down so you should begin eating again slowly. Gradually increase intake so your digestive and metabolic system can adjust accordingly. Consider the following tips:

  • Break your fast with dates. It’s a great source of instant energy and contains potassium which regulates insulin levels. It has simple sugars which are easy to digest and absorb, perfect for a fasted body.
  • Avoid heavy, oily and fried food for iftar. It’s not easy to digest and may lead to heartburn and indigestion. It will leave you feeling bloated and won’t help restore energy levels.
  • Make sure you consume a good serving of fruits and vegetables and a small portion of carbs with some protein. Making sure you have a balanced diet incorporating from all the food groups will ensure a healthy body and healthy mind.
  • Try including soups as part of your meal when you break the fast. Soups are a great way to incorporate different vegetables, vitamins and nutrients. Warm soups provide a soothing effect to the gut and are light on the digestive system. Try to minimize salt intake as it can lead to high blood pressure. Find doctors online to help you keep a check on your blood pressure this month

 Much on something at home

The smartest way to maintain a healthy weight during Ramadan is to eat something before you leave home if you’re planning to eat out. For instance, have an apple with peanut butter or a whole grain bagel with cream cheese before heading out the door. They’ll keep your energy levels high and keep you half-full before dinner. This way you won’t be scouring for food at the restaurant and make healthier choices!

Pack some healthy snacks

Ramadan is a time for parties and festivities with family and friends. Even though there are always healthy food options at most parties, it might help to pack some nutrient-packed snacks of your own. If you’re going outdoors, you could grab a handful of nuts or a couple of granola bars. Filling and low on the calorie budget too! If you’re craving for something sweet, go for fruit instead of pie. Fresh seasonal fruits like a slice of cold watermelon or citruses will not only fill you up but keep you hydrated too!

Physical activity

Try to incorporate a lap or two around the block after breaking you fast or after dinner. It will really help speed up your metabolism and aid the digestion process as well. You won’t feel sluggish or beat even after a long and happening day! Avoid working out during fasting hours as it can cause a dip in blood sugar levels, low blood pressure and may lead to dizziness and fainting. It’s not safe or healthy. Having a light and nutritious meal at sunset will help you with light-moderate workout.

Bottom line

Nothing fancy or hard to remember. Just some basics that can really be a game changer so you can enjoy your holiday to the fullest! For more info on the effects of overeating please visit