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A week in already - are you staying healthy this Ramadan? Tips to keep you on track!

Published June 24th, 2015 - 07:35 GMT

It’s a week into Ramadan, and if you’re like millions of others around the world, you’re probably a little worried about staying healthy for the rest of the month. For someone who sticks to a strict regimen of carefully counted calories and totting up hours in the gym, Ramadan can put a spanner in the works. And even if you’ve never been near a treadmill, the Holy Month can throw you off balance, leaving you weak and tired, or even leading to you putting on a few dreaded pounds.

But it’s actually not too hard to adapt to the demands of Ramadan, and by following a few simple tips you can keep a healthy fast this month. You don’t have to give up on exercise or throw diets out the window, and if you make sure you don’t push yourself beyond your limits, Ramadan can actually be very beneficial for your health.

We’ve brought together the best advice for making the most of your month, so you can worry less about your health and focus more on the more important spiritual aspects of Ramadan.

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whole grain bread

First off you have to deal with the hunger pangs that strike during the day. The best way to do this is to make sure you eat foods that will release energy slowly. You want to be eating complex carbs, so load up on whole grain bread and cereals for Suhoor.

healthy food vegetables fibres

Whilst you might not be able to eat during the daytime, if you’ve built up a good store during the night you should be fine. Fiber is great for making you feel full for longer, plus it keeps things moving along, so to speak. Beans, brown rice and crunchy fruit and vegetables are all high in fiber.

banana healthy food ramadan

Bananas are your friend at Suhoor. They have plenty of energy stored up in them which will come in handy when the sun is beating down and you’ve still got a long afternoon ahead of you. Combined with nuts and oatmeal, they make a great, nutritious meal before you start your fast.

dates and nuts healthy food ramadan

Once the sun finally dips below the horizon it’s tempting to guzzle down as much as possible. But it’s best to eat something light to break your fast such as adas (lentil soup), dates and nuts. Since your stomach shrinks when you’re not eating, you’ll make yourself feel sick if you immediately go for the kofteh and mansaf.

no fatty food unhealthy

Just like in the rest of the year, eating lots of fatty or oily meals is not a good idea. Although many an Iftar will be overflowing with grilled meats and fried kanafeh, you should avoid eating excessive amounts. When it’s family Iftar time, reach for the lonely salad bowl every now and then for some veggies.

drinking water ramadan hydration

Stay hydrated! You’ll need at least eight glasses of water every 24 hours, and more if you choose to exercise. Drink at least two glasses at Suhoor and avoid overly salty or spicy food to reduce thirst throughout the day. After sunset, space out glasses of water between meals, even though it’ll be tempting to gulp down a gallon all at once.

no caffeine coffee drinks

Yes, we know it’s Ramadan, but if you want to stay as hydrated as possible it’s a good idea to skimp out on overly sugary juices or caffeinated drinks - we’re looking at you, Turkish coffee!

drink water with coffee

Speaking of the Arab world’s favorite beverage, it’s a good idea to hold off on drinking cup after cup of coffee at night. Not only will it get you super jittery, but it’ll make it harder to take on water, reducing your supply for the next day. Instead, limit yourself to one or two cups and opt for water when the coffee tray makes its rounds.

no smoking ramadan

If you’re a smoker and you’ve been on the edge about quitting, Ramadan is a great time to finally nip your habit. After all, if you’re able to avoid smoking during the daytime fast, there’s no reason not to continue the challenge after sunset.

If you’re brave enough to keep up your fitness regimen this month, you’ll need to plan carefully around your fasting schedule. Go for a light jog in the early morning, when it’s not too hot and you have some food in your belly.

If you’re brave enough to keep up your fitness regimen this month, you’ll need to plan carefully around your fasting schedule. Go for a light jog in the early morning, when it’s not too hot and you have some food in your belly.

For all of you non-morning people, it’s simple to fit in workouts after sundown. Hit up your local 24-hour gym a couple hours after Iftar for some light training two to three days per week. This should be enough to retain muscle while still having time to focus on the the more important spiritual parts of Ramadan.

For all of you non-morning people, it’s simple to fit in workouts after sundown. Hit up your local 24-hour gym a couple hours after Iftar for some light training two to three days per week. This should be enough to retain muscle while still having time to focus on the the more important spiritual parts of Ramadan.

whole grain bread
healthy food vegetables fibres
banana healthy food ramadan
dates and nuts healthy food ramadan
no fatty food unhealthy
drinking water ramadan hydration
no caffeine coffee drinks
drink water with coffee
no smoking ramadan
If you’re brave enough to keep up your fitness regimen this month, you’ll need to plan carefully around your fasting schedule. Go for a light jog in the early morning, when it’s not too hot and you have some food in your belly.
For all of you non-morning people, it’s simple to fit in workouts after sundown. Hit up your local 24-hour gym a couple hours after Iftar for some light training two to three days per week. This should be enough to retain muscle while still having time to focus on the the more important spiritual parts of Ramadan.
whole grain bread
First off you have to deal with the hunger pangs that strike during the day. The best way to do this is to make sure you eat foods that will release energy slowly. You want to be eating complex carbs, so load up on whole grain bread and cereals for Suhoor.
healthy food vegetables fibres
Whilst you might not be able to eat during the daytime, if you’ve built up a good store during the night you should be fine. Fiber is great for making you feel full for longer, plus it keeps things moving along, so to speak. Beans, brown rice and crunchy fruit and vegetables are all high in fiber.
banana healthy food ramadan
Bananas are your friend at Suhoor. They have plenty of energy stored up in them which will come in handy when the sun is beating down and you’ve still got a long afternoon ahead of you. Combined with nuts and oatmeal, they make a great, nutritious meal before you start your fast.
dates and nuts healthy food ramadan
Once the sun finally dips below the horizon it’s tempting to guzzle down as much as possible. But it’s best to eat something light to break your fast such as adas (lentil soup), dates and nuts. Since your stomach shrinks when you’re not eating, you’ll make yourself feel sick if you immediately go for the kofteh and mansaf.
no fatty food unhealthy
Just like in the rest of the year, eating lots of fatty or oily meals is not a good idea. Although many an Iftar will be overflowing with grilled meats and fried kanafeh, you should avoid eating excessive amounts. When it’s family Iftar time, reach for the lonely salad bowl every now and then for some veggies.
drinking water ramadan hydration
Stay hydrated! You’ll need at least eight glasses of water every 24 hours, and more if you choose to exercise. Drink at least two glasses at Suhoor and avoid overly salty or spicy food to reduce thirst throughout the day. After sunset, space out glasses of water between meals, even though it’ll be tempting to gulp down a gallon all at once.
no caffeine coffee drinks
Yes, we know it’s Ramadan, but if you want to stay as hydrated as possible it’s a good idea to skimp out on overly sugary juices or caffeinated drinks - we’re looking at you, Turkish coffee!
drink water with coffee
Speaking of the Arab world’s favorite beverage, it’s a good idea to hold off on drinking cup after cup of coffee at night. Not only will it get you super jittery, but it’ll make it harder to take on water, reducing your supply for the next day. Instead, limit yourself to one or two cups and opt for water when the coffee tray makes its rounds.
no smoking ramadan
If you’re a smoker and you’ve been on the edge about quitting, Ramadan is a great time to finally nip your habit. After all, if you’re able to avoid smoking during the daytime fast, there’s no reason not to continue the challenge after sunset.
If you’re brave enough to keep up your fitness regimen this month, you’ll need to plan carefully around your fasting schedule. Go for a light jog in the early morning, when it’s not too hot and you have some food in your belly.
If you’re brave enough to keep up your fitness regimen this month, you’ll need to plan carefully around your fasting schedule. Go for a light jog in the early morning, when it’s not too hot and you have some food in your belly.
For all of you non-morning people, it’s simple to fit in workouts after sundown. Hit up your local 24-hour gym a couple hours after Iftar for some light training two to three days per week. This should be enough to retain muscle while still having time to focus on the the more important spiritual parts of Ramadan.
For all of you non-morning people, it’s simple to fit in workouts after sundown. Hit up your local 24-hour gym a couple hours after Iftar for some light training two to three days per week. This should be enough to retain muscle while still having time to focus on the the more important spiritual parts of Ramadan.

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