Muslim Diet (Fasting in Ramadan)

Muslim Diet (Fasting in Ramadan)

Benefits include;

·         Spiritual and mental health

·         Self-discipline and empowerment

·         Purification and detoxification

·         Physical wellbeing

What happens in your body during fasting?

·         Within 2-4 hours, glycogen in liver and muscles used up

·         After 6-8 hours, stored fat begins to be used as fuel

·         The body will enter a mini starvation state

·         After few days – endorphins released

·         Relaxed feeling

·         General wellbeing

·         More alert

Protein stores used if prolonged starvation occurs

Nutrition related complications during fasting

·         Dehydration

·         Headaches, constipation, poor concentration

·         Common in first few days

·         Ensure minimum of 6-8 drinks (1.5-2.0L)

·         Avoid drinks - fizzy/sweetened/strong coffee/energy drinks

·         Have water, sugar free squash, dilute pure fruit juice, tea, milk

·         Look for straw coloured urine

Nutrition related complications during fasting cont…

·         Headaches

·   Dehydration, lack of sleep, poor eating habits, addictive substances

·   Always have suhoor and iftar meals

·   Include foods from the 4 main food groups and limit fatty foods

·   Avoid direct sunlight, relax, engage in zhikr/prayer

·   Prophylactic painkillers

Nutrition related complications during fasting cont…

·         Constipation

·         Poor fluid intake, poor fibre intake, less activity and not enough fruit and vegetables

·         Increase intake of fibre, fruit and vegetables, fluid and activity

·         Laxatives may be required

Nutrition related complications during fasting cont…

·         Weight Gain

·         Increased fat and sugar intake

·         Overeating

·         Limit portion sizes

·         Limit fatty and sugary foods

·         Use healthier methods of cooking

·         Self-discipline

·         Use self-assessment tool/keep food diary

Nutrition related complications during fasting cont…

·         Heartburn/indigestion/bloating

·         Overeating

·         Fatty foods, spicy foods, caffeinated drinks and spicy foods

·         Limit portion sizes

·         Stagger food and drinks

·         Limit fried and highly seasoned foods

·         Antacid remedies

·         Self-discipline

Foods to include at Suhoor and Iftar Meals

·         Include foods from the 4 main food groups at each meal

·         High fibre complex carbohydrate foods

·         Low GI foods i.e. porridge, beans and pulses, vegetables and fruits, yoghurt

·         Include protein and dairy foods

·         Include portions of fruit and vegetables

·         Limit fatty and sugary foods

Tips to prevent overeating

·         Breakfast with 1,3, 5 dates and water

·         Pray maghrib

·         Then have iftar meal

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·         Use a smaller plate

·         Sip your drinks in between eating

·         Chew each morsel well before swallowing

·         Avoid grazing on snacks

·         Limit high calorie/fizzy drinks

·         Delay your dessert – you may not need it!

Extracted from THE MUSLIM DIET by Zakkiyah Ansari