With the holy month of Ramadan upon us, faithful followers of Islam have started their fasting process from sunrise (Suhoor/Sehri) to sunset (Iftaar), avoiding both food and water in an attempt to increase self-control in all areas in their lives. While the tenets of this fast have several merits, including mental, physical and spiritual benefits, given the hectic schedules and less-than-desirable lifestyles we lead today, it has become increasingly difficult for followers to stay healthy while still following the teachings of Islam during the period.

At Self Care, we believe overall well being, even while fasting for religious reasons, is of prime importance. Here’s a list of guidelines that will help make it easier for you to accomplish your goals this holy month…

WHAT IT SHOULD CONSIST OF: Your first meal of the day should primarily include three food groups—Carbohydrate, Protein and Fiber. A sample diet could include a slice of bread, two egg whites as omelette, a bowl of curd as well as a fruit. 

BENEFITS: This mix of food groups will provide you enough energy for the entire day. The double intake of proteins in your first meal—that is, the eggs and the curd—will ensure slow release of energy to the body, allowing you to stay without food for the required amount of time

WHAT IT SHOULD CONSIST OF: The biggest injustice you could do to your body is fill it in with junk food post such a long period of starvation, however tempting it may be. Break your fast with some dates, almonds, a glass of fresh lime water (with either jaggery or sugar) and a glass of milk or a bowl of curd. Follow this up with a meal of two portions of proteins (choose from chicken/fish/eggs/paneer) along with two portions of carbs (rice/roti). Increase the intake of fruits and veggies to avoid constipation.

BENEFITS: Given the quantity of food mentioned above, you should be more than full by now. Any mindless eating post this would definitely lead to weight gain, gas, bloating, acidity and other such stomach-related issues. Instead, if you still feel the need to have something (mainly out of habit for sure), consume beverages such as tea, coffee, buttermilk and fresh lime water, with a fistful of nuts for added energy. Ensure optimum fluid intake in the form of water before and after the fast to avoid dehydration during the day.

This goes with saying—anything that is deep fried or loaded with sugar must be avoided at all costs. Red meat should also be given a miss, as the saturated and trans fats it contains could raise your cholesterol levels and could even lead to heart disease. Over eating will eventually lead to lethargy as well create havoc in your work/life balance and moods during this one month. 

Instead of falooda, have milkshakes or curd smoothies.

Instead of heavy cream desserts, opt for a fruit custard.

Instead of deep-fried foods, grill or pan-fry fish, chicken and kebabs.

1. Do not overexert yourself in terms of exercise, as you will only lose more muscle than fat.
2. Do not exercise during the fasting period; instead plan it either before or after your fast.
3. Make sure you take all your vitamins to maintain your immunity  and energy levels throughout the day.