Healthy, balanced diet crucial during Ramadan


Fasting during Ramadan is an opportunity to reset your metabolism and reduce extra weight by adopting a healthy, balanced diet. As Ramadan falls this year during the hot, long days of summer, the body loses significant amounts of salt and water in form of sweat and urine during physical activity, Egypt Independent Health News reported. Nutrition expert Amad Sobhy recommends eating both cheese and watermelon to compensate. “They contain glucose and amino acids, which compensate for excessive loss of salt and fluids,” he said, adding that consuming moderate amounts of salt does not cause health problems. To avoid burnout during fasting, ‘complex carbohydrates’ or slow digesting foods at sahar, according to Sobhy, can keep you feeling fuller longer. Barley, beans, lentils and oats contain carbohydrates in the form of natural sugars and fiber. Eating potato with its skin still on is another way to avoid feeling hungry, says Afaf Ezzat, another nutrition expert. ”Boiled and baked potatoes with skin on are healthier than fried as both reduce cholesterol levels and maximise weight loss as well,” Ezzat says. She adds that all fruits are good for sahar, especially apples with skin, which also help you feel satiated during fasting. Drinking a sufficient amount of water and natural juices, such as roselle and tamarind, is a must to avoid dehydration and for detoxification of the digestive system. Sobhy advises people who are used to drinking caffeinated beverages to cut down their consumption to a cup of coffee per day. Caffeine causes an increase in urination, leading to the loss of valuable mineral salts, which induces thirst.