So don't go overboard with eating during Iftar. Portion size is important. It takes the body about 20 minutes to register that it's had enough to eat. Instead, try eating fruit and veg and consuming fibre-rich foods as they are digested slower than processed foods and make you feel fuller for longer and help you feel fresh and good! And see below, end of this post great inspiration for some good sources of carbs, protein and fat.
Get it done nutrition guide full#
Gorging full on sugary and consuming mostly processed foods can cause weight gain, sluggishness, fatigue and also make fasting the next day all the more difficult. Whole grains, vegetables, fruits, lean protein, healthy fat (fat from plants, like olive oil and nuts)-all of these are important to give your body all the nutrients it needs.įor health, wellness and the goals of losing weight, prioritise eating more veggies, fruit and protein 80% of the time - leaving about 20% room for less optimal choices, sweets, fried stuff and other nipples. Now, more than ever, your body needs good nourishment to compensate for the stress of fasting. Variety is the spice of life. And during this month, there is so much abundance of good food available, and literally calling your name!Įat a variety of foods during the evening. Nutrition Priorities: WHAT TO CHOOSE FROM! Ramadan Fasting is a opportunity to PLAY with habits and experiment with your body, and here are the 3 big things you can play with, to feel better and get better results. This has been attributed to overeating during non-fasting hours as well as diabetes medication dosing that doesn’t take fasting into account and may need adjusting so be mindful about that and consult your doctor. Ramadan fasting can also cause harmful hyperglycaemia or high blood sugar levels.
And you should have a way to monitor that available before undertaking any fasting. If you do choose to fast, you should consult your physician and be prepared to break your daily fast if you feel ill or if your blood glucose (blood sugar) levels drop too low. If you have diabetes or another metabolic health condition for which fasting is normally contraindicated you probably already know you are excused from fasting. Know when to break your fast early or not fast at all! Its also good to know that many athletes also participate in Ramadan fasting while engaging in high-level performance and competition.Īs long as you are eating enough during the allowed daily feeding period you shouldn’t have any concerns about whether they will have enough fuel in the tank, so to speak, to engage in physical activity.
Several of experimental studies of intermittent fasting, people practicing alternate day fasting and fuelling, while maintaining high level of training so scientifically we know this can be done. Worried about your energy levels for training while fasting? There for it’s important to adjust for that with appropriate protein intake and special focus on STRENGTH TRAINING - READ MORE We know that if you are eating less, losing weight and not exercising, you are going to lose more lean mass or muscle mass than you have to, making it difficult to keep the weight off at later stage. You should be aiming to intake around the same quantity of food, its just the timing of the meals that changes.
Get it done nutrition guide free#
(sorry if this sounds fluffy - if you are in doubt of how much food that is, feel free to drop me a message HERE and I can help you figure that out with individual calculations of your nutrition requirements.)Ĭommon Misunderstanding - Fasting does not mean EAT LESS:įood is fuel, if you dial back the nutrition and volume of food to much, the energy you get will be less, you will only be half functioning through the day during ramadan, feeling energy depleted and struggling. Super short answer is you should be aiming to eat portions that are appropriate for your body size, goals and activity levels. With as little fluff as possible, something you can easily take action on!
So I am going to attempt answering that, kinda short and sweet in this blog post. Most frequent question I get about nutrition during Ramadan is: WHAT SHOULD I BE EATING, (and How Much)