With the arrival of the month of Ramadan, the rapid craze for dishes of different specialties, traditional recipes and fruit juices can episodically lead to an increase in consumption associated with weight gain, thus eliminating all the benefits of fasting. .
Ramadan is not only a month of fasting and piety, but also a month of overconsumption par excellence. Many people gain weight during this month due to excessive food consumption, which absolutely requires taking certain lifestyle and dietary precautions to make this holy month as healthy as possible and reap all the benefits of fasting.
To do this, Hafid Halhol, a nutritionist doctor, shared with MoroccoLatestNews advice and golden rules to follow during this month of Ramadan to benefit from all the positive effects of fasting on health and well-being.
The nutritionist insists first on hydration: “ You have to drink a lot of water between Ftour and sohor, especially since with high temperatures the body sweats more, and therefore drinking liquids, between 1.5 and 2 liters can replace what you lose during the day“.
He points out that water consumption can be increased in particular by eating hydrating foods, “ like watermelon or a mixed salad that includes lots of water-rich cucumbers and tomatoes“.
According to Dr. Halhol, caffeinated drinks should be avoided during this month because caffeine can ” cause some people to need to urinate more often, which can cause dehydration“. Carbonated drinks contain good amounts of sugar on their part which could add unwanted calories, he added.
Moreover, the expert tells us that the best way to break the fast is to eat three dates, ” it’s a traditional and healthy way to start the ftour. Dates are very reliable sources of fiber“, noting that these fibers prevent colorectal cancer and cardiovascular diseases, among others.
In addition, he advises eating more vegetables to fill up with essential vitamins and nutrients, while favoring whole grains which provide the body with fiber and energy, and consuming lean meat ” which is not overcooked or cooked lightly in the oven while adding a lot of spices and marinades (lemon, olive oil, garlic, etc.) since they prevent the absorption of carcinogens from overcooked or charred meats“.
As for chicken and fish, the nutritionist recommends eating them without skin to have a good portion of healthy protein. Moreover, given the high consumption of sweets during Ramadan, Dr. Halhol explains that ” highly recommended sugars are water-rich fruits, such as watermelon, melon, or any other seasonal fruit, such as peach or nectarine“.
” It is imperative to reduce your consumption of foods that are too fatty, in particular fatty meats, foods made of puff pastry, dough to which fat, margarine or butter has been added. Instead of frying, we recommend steaming, cooking in sauce, sautéing in a small amount of oil and baking in the oven.“, he clarified.
In addition, it is advisable to reduce the use of salt as much as possible when preparing meals and to remove the salt shaker from the table. ” Use herbs to enhance the flavor of cooked foods“, recommends the doctor.
For the sohor, it is a meal that should somehow resemble a light breakfast. It should include vegetables, a serving of carbs like whole-grain bread, high-protein foods like dairy or eggs, and a side dish of avocado, he said.
As for fasting in case of illness, Dr. Halhol advises that people with type 1 diabetes should not fast. ” Those with type 2 diabetes or high blood pressure whose condition is under control, either through diet or medication, may be able to fast“, continues the expert, adding that they must consult their doctor or dietician to receive advice adapted to their situation, as well as for pregnant women and nursing mothers.