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Ramadan is the sacred month for Muslims where the Muslims fast for 30 days. A lot of people go for weight loss during this month because they feel that Ramadan is the easiest time to lose weight as one is already keeping a fast. Ironically, they end up gaining weight. This happens becauseLoseduring Iftaar, we often have all the fatty and fried stuff which proves to be an increment in our weights rather than reduce it in any way.

But, everything is possible with a sincere diet plan and a routine. Losing weight is just a matter of discipline combined with dedication. It’s more about knowing what you should not eat rather than knowing what you should eat! 

Here are some tips to Loose weight during Ramadan which are going to be really helpful if you followed them. 

1- First rule of starting with your weight loss plan is a help. Overeating is the biggest way that leads to obesity. During Iftaar do not overeat. Remember, Iftaar should be a time to eat healthy and nutritious. It’s not a treat wherein you put everything inside your stomach. 

2- 30 minutes prior to Iftaar, do brisk walking or some light exercise. This will boost up your metabolism and during Iftaar, your energy will be replenished in a balanced way. This way you can ensure a healthy body by the end of the month. 

3- Most of us have Roohafza during Iftaar and we find it very refreshing. But Roohafza is nothing but Artificial sugar. It’s not going to help you in any way instead it will aid in weight gain. Instead of Roohafza, have Home-made juices. Avoid packed justices also because they have added preservatives and added sugars. 

Start your Iftaar with 2 dates which is a great source of natural sugar and a glass of freshly prepared home made juice. 

Juices can be made of Pomegranate, pine-apple, and a watermelon (especially when Ramadan are in summers). 

Add a pinch of “Kaala namak” to your juices and a few drops of lemon. 

Lemon is famous for cutting fat. 

4- You can substitute Fruit juices with vegetable juices as they are even healthier alternative. Add a pinch of Kaala namak to your juices and a few drops of lemon juice. This will ensure the fat cutting process is activated. 

5- We usually have fruit salad during Iftaar and we supplement it with a-lot of sugar and “chaat masala” to make it tasty. 

A healthier alternative when you’re aiming at losing weight would be to use a small amount of honey, a pinch of black pepper and a quarter lemon squeezed into the salad. Mix it well and keep it in the fridge. You won’t believe that the fruit salad will be tastier and it will prevent you from having sugars. 

6- Keep a check on your water intake during the non-fasting hours. Make sure you drink atleast 2-3 litres of water. This will keep your body from being dehydrated. 

7- Most people would practice continuous eating between Iftaar and Suhoor. They will keep chewing something or the other and then complain for acidity and indigestion. It’s strictly advised that you should never do that.

8-  If you want to take dairy products, take curd instead of milk. This is because curd is the digested form of milk. 1/3 of the digestion of milk is done when it is converted into curd.

9- After dinner, make sure you go for a walk. Walking is a great exercise. If not too much, it will ensure that you don’t have indigestion or acidity problems.

10- You can also make Chia pudding for Iftaar. 

             Chia pudding recipee

Take 1/4 cups of chia seed and add 1 cup coconut milk to it. (Either homemade or canned) 

Add 1tbsp maple syrup or a good quality honey. To it add quarter tbsp of Vanilla essence.

Mix it well and let it soak for 1 hour. Chia seeds expand 4 times to their size. Hence it will become thick and fluffy after one hour. 

After that, you can add small chopped pineapple, strawberries, kiwi (or any other nutritive fruit) in layers. 

On top you can again later it with chia seeds as you have soaked in coconut milk. 

Garnish it with coconut flakes and keep it in the refrigerator for about 30-45 minute before Iftaar. 

Serve it cold. 

You can also have it as dinner after Iftaar. It’s really nutritious and healthy. 

11- You should not miss fried items on your plate during Iftaar. So here’s another recipee to make healthy spring roles and samosas. 

 You can make it by using Quinoa seeds. Quinoa seeds are rich in Proteins, dietary fibres, dietary minerals and vitamin B. They are also gluten free. Hence a perfect weight loss material. 

            Recipee for Quinoa seeds 

Take a cup of cooked quinoa seeds. Add 1/2 cup of cutted and boiled small peices of chicken. To it add half cup of chopped carrot and 1/3 cup of sweet corns.

To it, add 1/4 cup of freshly chopped coriander leaves. Add salt to taste and some chilli flakes. 

Mix it well.

Your filling is prepared.

Take a rice paper and soak it in warm water for some time.

Fill this filling in the paper by making a base of fresh salad.

Give a shape of spring roles. 

Add 1-2 spoons of olive oil (suitable before for – look for the category) 

Fry it in the oil for sometime. When it’s properly cooked, take it out and serve it..

12- After Iftaar, don’t shift to meal so quickly. Give it some time to digest.

13-  30 minutes prior to dinner have Garcinia cambogia. It is a fruit based natural supplement which performs dual functions in your body – one, it reduces our appetite, so you will ultimately eat less in dinner and two, it holds back the production of fats. It either stops the production of fats or slows it down. Either way, it proves to be extremely beneficial. 

14- For dinner you can have a cooked chicken breast. Meat is an important part of Ramadan. But ensure that you don’t take red meat. Rather than that take chicken which is more friendly for those who aim at losing weight. 

              Recipee for chicken breast

Take one chicken breast. Add 1/2 tbsp of olive oil, salt (as per your taste), black pepper and a small amount for ginger garlic paste. Rub it all on to the chicken breast. 

Turn the chicken breast and repeat the same step again. 

In a pan, take 1 tbsp of olive oil, and cook it on medium heat. 

Add the chicken breast to the pan and fry it properly. 

15- Then finally, before hitting bed, have a cup of green coffee. Green coffee is decaffeinated which means that it does not interfere with your sleep. Rather, it is known to burn the fat when you are asleep. 

These are some tips and tricks which you can follow and reduce approximately 20 Kgs of weight during Ramadan. 


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