While Ramadan is a month of spiritual and mental rejuvenation, it can also be a month of physical rejuvenation if practiced the right way. Fasting during Ramadan is similar to the recent intermittent fasting trend, which has multiple health benefits such as reducing inflammation, increasing cell repair and improving insulin sensitivity. Unfortunately, too many of us don’t reap the full benefits by falling into unhealthy habits such as sleeping through our fasts, not moving enough and feasting on traditional delicacies at every Iftar.
This year, aim to make your Ramadan healthier by following the guidelines below. These will not only ensure that you reap the benefits mentioned above, but that you optimize any weight loss or fat loss goals you’ve had for some time.
Fasted Cardio Before Iftar
Yes, you can still exercise during Ramadan and it isn’t harmful to your health! But, that’s only if it’s done the right way. The key to incorporating exercise during this month is ensuring you can replenish your body with nutrients right after. That means you can either workout in the morning before Suhur, right before Iftar, or after Iftar.
However, given that the timings for Suhur and Iftar this year are close to 4am and 9pm (in North America) respectively, the first and third option are not too realistic. The ideal option is the second one both, as working out in a fasted state right before Iftar ensures you are dipping into fat reserves for energy, as your glycogen reserve will have run extremely low at this point.
Needless to say, keep it light and shorter than usual. I wouldn’t recommend lifting weights in a fasted state. Instead, keep it to aerobic or cardio activity such as jogging, yoga, cycling, or if you’d like, a short bodyweight workout:
Eat Whole Food: Avoid Processed Food
If you’re an avid reader of this website, you’ll know that eliminating processed foods and focusing on eating real, nutrient-dense foods leads to optimal health. I like to put great emphasis on this tip for Ramadan because too often our Iftar tables at family gatherings are full of fried treats such as samosas or pakoras. These are void of nutrients and are the exact opposite of what we need during Ramadan; food that gives us the most nutritional bang for our buck, given that we’re eating less throughout the day.
Do Not Overeat
Eat High Protein Meals
We all know that muscle burns more calories than it does fat, and in order to preserve muscle mass it’s important to fuel your body with protein at both Suhur and Iftar. Plus, it will keep you full much longer and lead to greater energy levels throughout the day. For example, instead of just having cereal or toast at Suhur, try adding in a protein shake or omelette as well.
If you’d like access to exclusive Suhur and Iftar recipes, and a more in-depth guide to staying healthy during Ramadan, you can purchase the ebook, Ramadan Health Guide, here.