There are plenty of healthy eating habits that can help you lose weight during Ramadan. But it is best for these habits to be maintained well after Ramanda ends, so you can reap the benefits for the long term. These include:
- Avoid using too much added oil when cooking, e.g. not adding ghee to dishes such as harissa and replacing cream soups with grain or vegetable soups.
- Use grilling or boiling cooking methods to prepare meals rather than frying.
- Eat lean red meat, or skinless grilled chicken, and more grilled fish.
- Substitute sweets with fresh fruits within allowed limits. Eating two servings of fruits per day is sufficient with three dates being the equivalent of one serving and delivering about 60 to 70 calories.
- Use low fat or skimmed dairy products when preparing dishes and pastries during Ramadan such as pudding, custard, and other sweets, and eat fat-free yoghurt or laban.
- Observe moderation when eating raw and unsalted nuts.
- Substitute sweetened juices and concentrated drinks with fresh juices and limit intake to one cup per day.
- Increase fluid intake, especially water, between Iftar and Suhour.
- Eat fresh vegetables and serve salads without high-fat and mayonnaise dressings. Instead, use a small quantity of olive oil and vinegar without adding salt.
- Reduce the amount of starch by mixing steamed rice with vegetables or legumes to add flavor, and incorporate fiber into your dish which increases the feeling of fullness. One cup of cooked rice or spaghetti is sufficient for a meal.
- Continue exercising, for instance walking fast for 30 minutes a day, swimming, or working out in an air-conditioned gym.
Health Education Programs
Ministry of Public Health
