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Ramadan: A Good Time to Lose Weight

Ramadan: A Good Time to Lose Weight

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Selamat berpuasa

Ramadan is a good time to shed some pounds. Not as easy as it’s said (as Fried foods are discouraged). Diet during Ramadan should not differ very much from the normal diet and should be as simple as possible. Meals in Ramadan should be well-balanced, and they should contain foods from each food group, such as fruits, vegetables, meat/chicken/fish, bread/cereals and dairy products.

In view of the long hours of fasting, we should consume slow digesting foods including fibre containing-foods rather than fast-digesting foods. Slow digesting foods last up to 8 hours, while fast-digesting foods last for only 3 to 4 hours. Slow-digesting foods are foods that contain grains and seeds such as barley, wheat, oats, semolina, beans, lentils, wholemeal flour, and unpolished rice. These are called complex carbohydrates. Fast-burning foods are foods that contain ingredients such as sugar and white flour. They are called refined carbohydrates. Whole wheat, grains, seeds, vegetables (like green beans, peas, and spinach), fruit with skin, dried fruit (such as dried apricots, figs, prunes, and almonds) are all examples of fibre-containing foods. Fried foods are unhealthy and should be limited. They cause indigestion, heart-burn, and weight problems.

Common Problems Encountered During Ramadan

CONSTIPATION

Causes: Too much refined foods, too little water and not enough fibre in the diet. Did you know; meat that you eat requires a minimum of 3-4 hours to digests? Imagine in a day, you’re having 2-3 meals with meat dishes (beef, lamb, etc)  during Ramadan and each meal consumed takes 3-4 days to digest, how clogged will your colon be by the end of Ramadan. There’s at least 15 pounds  (approx. 6.8kg) of old, dried, decaying faecal matter trapped in your colons! Constipation can cause piles (haemorrhoids), fissures (painful cracks in anal canal) and indigestion with a bloated feeling. The heavy mucus coating in the colon thickens and becomes a host of putrefaction. Toxins and waste that remains in your body are then reabsorbed back into your bloodstream. Remedy: Top up your fibre supplementary. Avoid excessive refined foods, increase water intake, use bran in baking and brown flour when making flatbread.

INDIGESTION AND WIND
Causes: Over-eating. Too many fried and fatty foods, spicy foods, and foods that produce wind e.g. eggs, cabbage, lentils. Carbonated drinks like Cola also produce gas. Do not over-eat, drink fruit juices or better still, drink water. Avoid fried foods, add ajmor to wind-producing foods.

LETHARGY (’low blood pressure’)
Excessive sweating, weakness, tiredness, lack of energy, dizziness, especially on getting up from sitting position, pale appearance and feeling faint are symptoms associated with “low blood pressure”. This tends to occur towards the afternoon. Caution: Low blood pressure should be confirmed by taking a blood pressure reading when symptoms are present. Persons with high blood pressure may need their medication adjusted during Ramadhan. They should consult their doctor.

HEADACHE
Causes: Caffeine and tobacco-withdrawal, doing too much in one day, lack of sleep, and hunger. Usually occur as the day goes by and worsens at the end of the day. When associated with “low blood pressure”, the headache can be quite severe and can also cause nausea before Iftar. As much as you love your coffee and tea, try to at least cut down caffeine and tobacco slowly starting a week or two before Ramadan. Herbal and caffeine-free teas may be substituted. Reorganise your schedule during the Ramadan to have adequate sleep.

LOW BLOOD SUGAR
Weakness, dizziness, tiredness, poor concentration, perspiring easily, feeling shaky (tremor), unable to perform physical activities, headache, palpitations are symptoms of low blood sugar.

MUSCLE CRAMPS
Inadequate intake of fiber, calcium, magnesium and potassium foods.

PEPTIC ULCERS, HEART BURN, GASTRITIS AND HIATUS HERNIA
Increased acid levels in the empty stomach in Ramadan aggravate the above conditions. It presents a burning feeling in the stomach area under the ribs and can extend up to the throat. Spicy foods, coffee, and Cola drinks worsen these conditions. Medications are available to control acid levels in the stomach. People with proven peptic ulcers and hiatus hernia should consult their doctor well before Ramadan.

JOINT PAINS
During Ramadan, when extra Salah are performed, the pressure on the knee joints increases. In the elderly and those with arthritis, this may result in pain, stiffness, swelling and discomfort. Remedy: Lose weight so that the knees do not have to carry any extra load. Exercise the lower limbs before Ramadan so that they can be prepared for the additional strain. Being physically fit allows greater fulfillment, thus enabling one to be able to perform Salah with ease.

DRINK:
As much water or fruit juices as possible between iftar and bedtime so that your body may adjust fluid levels in time.

AVOID:
1. Fried and fatty foods.
2. Foods containing too much sugar.
3. Over-eating especially at sahur.
4. Tea makes you pass more urine taking with it valuable mineral salts that your body would need during the day.
5. Smoking cigarettes: If you cannot give up smoking, cut down gradually starting a few weeks before Ramadan. Smoking is unhealthy and one should stop completely.

EAT:

1. Consuming diet high in Fiber helps prevent most of the common problems during Ramadan. Top up your nutritions insurance by consuming fiber supplementary.
2. Complex carbohydrates at sahur so that the food lasts longer making you less hungry.
3. Dates are excellent source of sugar, fibre, carbohydrates, potassium and magnesium.
4. Bananas are a good source of potassium, magnesium and carbohydrates.

ALL NATURAL INGREDIENTS

Essentialnutri™ D’TOX is the vital fiber supplementary drink your body needs to maintain a cleansed digestive system by removing toxins and unwanted substance, improves your body’s nutrients absorption and enhance your body’s natural ability for self-repair, as well as to suppress the effects of aging.

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