Eid celebrations are in order as Ramadan comes to a near end. During Ramadan our altered eating patterns impose substantial changes physically, mentally and socially. But have you thought about how you plan to ease back into your daily routine?
Fasting during Ramadan should improve your health, only if you’re following the correct diet. So, to make sure you make the most out the healthy eating habits acquired during Ramadan, below are a few ways you can change your eating habits post Ramadan.
Get rid of body fat and cholesterol
When adhered to, and healthy options chosen, research has shown that fasting can bring multiple health benefits. This depends on the individual and their dietary habits throughout, and post Ramadan. Decreases in body fat percentage, reduced blood pressure and favorable alterations in cholesterol status have been observed.
Making healthy choices and ensuring a mindful turnaround after Ramadan is vital to ensuring good health and looking after your body.
For those who suffer from chronic diseases they should see a doctor to adjust their habits during and after Ramadan.
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Eat those greens
Be mindful of your portion size, especially when it comes to eating carbs such as bread, rice, pasta, potato and pastry dishes. Carbohydrate portion should be the size of your own clenched fist. Try to avoid eating carbohydrates late in the day, they supply energy and our bodies don’t require energy when we are going to sleep. Plan your meals around vegetables, not carbohydrates and meat, and make sure you’re getting at least five portions a day. Vegetables come with a many of nutritional benefits, are low in calories and always promote better health. Steam or boil your vegetables, and healthy salads are good way of replenishing your body with good nutrients.
For more nutrition tips, read our article: Staying healthy on a budget
Say no to fried and fizzy
Easier said than done but try to avoid fried foods and the “sweet treats” associated with Ramadan. These promote unfavorable blood fat and sugar concentrations. Excessive fat or sugar in the blood promotes weight gain, leads to poor cholesterol levels and an increase in body fat percentage.
Fluid intake is restricted from sunrise to sunset during Ramadan and soft drink consumption declines dramatically, this leads to a significant improvement of health status. If you can maintain this practice post Ramadan and increase your water intake it can be great for your health. Soft drinks carry excessive sugar and also promote weight gain, poor cholesterol levels and an increase in body fat percentage. Avoid adding sugar, honey or any syrup to hot drinks as this also contributes to spikes in blood sugar.
Go slow and steady
Remember, the body will have undergone extreme alterations so be sure to ease the body around gradually. Maintain small, healthy meals to regain a healthy eating pattern and retain the favorable effects of fasting. Salads and vegetable based dishes bring nutritional benefits whilst usually being lower in calories. Try to avoid consuming an excessive intake of food, and eat until you are around 80 percent full.