Ramadan is a good time to begin your weight loss journey. Losing weight and replenishing vitamins and nutrients can both be accomplished by eating healthily and mindfully. You can stay healthy by maintaining a balance between your energy needs throughout the day through it.
Those who suffer from obesity and overweight issues need a plan for exercising, but a 13 to 15 hour fast prevents you from exercising because your energy is not high if you don’t follow a healthy diet plan.
Free Ramadan Diet Plan to Lose 10kg
During Ramadan, due to fasting, weight loss can be difficult due to insufficient food. For Ramadan weight loss, we have suggest a Pakistani diet to help you plan your meals for the day so that you can lose weight.
Sehri:
- One whole-wheat roti
- The Vegetable Omelet
- 1 kebab of chicken
- Approximately 1/4 cup of yogurt
- Dates: two
- A 1/2 c of tea (optional)
Afteri:
- Dates: 2
- Honey, mint, and lemon juice can be added to water
- Serve fruit salad (sugar-free) or chaat with 1 bowl
Dinner:
- Mix vegetable salad, 1/2 cup
- A 1/4 cup of Raita
- Chicken, Daal, or any other protein you like
- Roti or rice made from whole-wheat
Also Check: Bank Timing in Ramadan
How to 30 Day Ramadan Diet Plan for Weight Loss?
01. Stay hydrated by drinking only water
Despite the popularity of sugary drinks, juices, and milkshakes at Iftar, they are not recommended when it comes to weight loss. When you have finished fasting, eat a date and drink some water. Water helps your body release fat stores faster, so you have to break down less fat.
02. Exercise is Key
Keeping active during Ramzan will boost your metabolism and prevent fat accumulation. It is crucial to choose the right time to exercise during Ramadan.
Since fasting usually reduces energy levels, most people do not consider exercising during Ramadan. Physical activity can be harmful when you remove it from your routine for a month.
03. Stay Away from Fat, Sugar and Salt
All fried foods, including pakora, samosa, and rolls, are unhealthy food choices during Ramzan. A large amount of processed foods contain sugar, salt, fat, and calories. Besides being high in trans fats, fried food also contributes to the deposition of visceral fat, particularly in the lower body.
04. Add Protein to Every Meal
In addition to being filling, foods high in protein like eggs, lean meat, and beans are not calorie dense. The slower digestibility of these foods will also help you to stay full for a longer period. In research studies, meat and meat products have been shown to reduce hunger hormones and increase satiety hormone levels. As a result of all these reasons, proteins make a great addition to sehri and Iftari every day.
05. Eat More Vegetables
A vegetable is rich in fiber, which keeps your digestive system working properly and prevents constipation. Compared to other foods that contain sugar or starch, they are also lower in calories.
Having a high fiber content keeps you satiated for longer periods. Even when you restrict your calories, you can stay healthy if you eat fresh leafy vegetables.
Best Time to Work Out During Ramadan
Before choosing a time and workout for your upper-level body during or after your fast, make sure you consider your options. It has been shown that exercises that reduce your body’s pressure lower blood pressure in studies.
When Can You Exercise in Ramadan:
- Before sunset, 90 minutes before.
- At 3 or 4 in the morning.
- There is a time difference of 11 pm and 2 am.
Weight Loss Tips in Ramadan
- Processed and fried foods should be avoided
- Sugar consumption should be limited
- Iftar should be consumed with light foods
- Regular exercise and digestible food are important
- The game of golf is a great way to keep fit
- Get your friends together for a workout
- Lose weight during Ramadan by eating a balanced diet
- Get more exercise by walking more
- Pre-Suhoor Exercise Should Always Be Done
Conclusion – Ramadan Weight Loss Before and After
Muslim fasting is practiced from sunrise to sunset during the holy month of Ramzan. If you want to lose weight during Ramzan, stay hydrated and eat a diet that is low in calories but healthy. The elimination of sugary drinks and fried foods will have a significant impact on your weight management throughout the month. Additionally, mild to moderate physical activity can improve metabolism and reduce weight.
