How to make a healthy diet in Ramadan


  • 1 Dieting in Ramadan
  • 2 How to make a healthy diet in Ramadan
    • 2.1 The first day
    • 2.2 The second day
    • 2.3 The third day
    • 2.4 The fourth day
    • 2.5 The Fifth Day
  • 3 tips for a healthy diet during Ramadan

Dieting in Ramadan

Many people suffer from the problem of weight gain in the holy month of Ramadan, due to the diversity of foods at the breakfast table, eating various types of sweets that are high in calories, and because of the fasting person feeling hungry throughout the day, he eats a greater amount of food than he needs on breakfast to compensate for that, and a month Ramadan is an opportunity to change their diet for the better, and lose weight faster, and in this article we will give you some advice, in addition to a healthy diet for losing weight during Ramadan.

How to make a healthy diet in Ramadan

It is possible to follow this diet throughout the month of Ramadan by repeating the days, and adhering to the advice that we mentioned earlier to reach satisfactory results.

First day

  • Breakfast: a skinless and boiled chicken breast, with a cup of fat-free soup, and a half and a half cup of grilled vegetables without adding oil.
  • Suhoor meal: Half a loaf of whole bread, with five tablespoons of fava beans, and fifty grams of low-salt white cheese, in addition to a cup of skimmed milk.

the second day

  • Breakfast: three tablespoons of boiled rice, with six tablespoons of cooked vegetables, a small piece of grilled meat, in addition to a dish of soup, and a dish of vegetable salad.
  • Suhoor meal: half a loaf of brown bread, with a boiled egg, fifty grams of white or cheddar cheese, with a cup of skimmed yogurt.

the third day

  • Breakfast: a quarter of skinless and grilled chicken without adding oil, with three tablespoons of boiled rice, a cup of soup and a dish of green salad.
  • Suhoor meal: half a full loaf of bread with half a can of tuna preserved in water, and a large dish of salad.

the fourth day

  • Breakfast: six spoons of boiled noodles, preferably wheat noodles, with a medium-sized piece of grilled or boiled meat, and a cup of soup, with a dish of salad.
  • Suhoor meal: two pieces of whole toast, with five tablespoons of fava beans and 1 cup of skimmed yogurt.

The fifth day

  • Breakfast: grilled chicken breast with a cup and a half of grilled vegetables, three tablespoons of rice, and a cup of soup and salad.
  • Suhoor meal: half a loaf of brown bread, with fifty grams of cheese, and a cup of skim milk.

Dieting Tips:
  • A piece of grilled qatayef can be eaten with a small amount of fat at the Suhoor meal.
  • It is preferred to eat fruits instead of sweets, as sweets contain large amounts of fat.
  • A few nuts, such as almonds or unsalted nuts, can be eaten as a light dinner if you feel hungry.

Tips for a healthy diet in Ramadan

  • Drink a good amount of water or natural juices that are sugar-free. It is also possible to eat fruits that contain large quantities of water, such as watermelon, to protect the body from dehydration and avoid disturbances in the digestive system.
  • Eat foods that contain fiber at the time of suhoor, as these foods feel full for a long time, and you need a long time to digest them, and these include: beans, oats, whole bread, and barley.
  • Avoid eating fried foods that contain a lot of fat at suhoor time, as they increase thirst and hunger, and also lead to stomach disorders, and increase weight significantly.
  • Drinking a cup of coffee or any of the drinks that contain caffeine, and it is preferred to drink it after breakfast, as caffeine is a diuretic, and if drunk on suhoor it will increase fluid loss, and thus the need for water will increase, and it is possible to replace green tea with coffee until we reduce this problem It contains less caffeine and burns fat.
  • Not eating Ramadan sweets full of sugar and fat, and this can be compensated for by eating fruits or a grain of dried fruit.
  • Diversify breakfast, to include various food groups, such as carbohydrates, protein, vegetables and fiber.

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