(Original post by RollandGarros)
I know i've just come on here and been arrogant and boasted, I apologise and it's actually time to do something useful lol. So even though i'm non-Muslim myself, i'm going to use the knowledge I have to help, so Muslims, listen up, this is a 'FAT LOSS/WEIGHT MAINTAIN AND HOW TO EAT HEALTHY GUIDE FOR RAMADAN'
So firstly, salaam all.
As you all know, or should know from reading the stickies or in my case, been studying for years, weight loss will occur when your kcal out > kcal in. To obtain fat loss, work out your BMR (Basal Metabolic Rate) here:
And eat 500 kcal less than this i.e. mine is around 2000, so I consume about 1500kcal a day. The breakdown of this 1500kcal could be followed straight from the BBC or WHO RDA (recommended daily allowance), but personally I like to and am currently on a 'cut' so i'm following something called a ketogenic or near ketogenic diet - which essentially means low carb; high protein; moderate fat.
I could go into the advantages and disadvantages, etc, but i'll leave that for you to do some self-reading:
However, I must warn you that ketogenic diets, whilst statistically or in my experience, good for fat loss, i've never done it personally during fasting and here's why. When your body is fasting, or in starvation for several hours, your glycogen stores become quickly diminished, as does your glucose (the brain uses only glucose as fuel), so you, at iftar and sehri need carbs to fuel the rest of your day, and replenish the lost amount.
But here's where the diet plan comes in - try and keep your carb meals at before sunrise and at sunset that way you can fuel your body for the rest of the day - post-sehri, and fuel your body when your glycogen stores have depleted from fasting during the day - at iftar.
Then inbetween i.e. after taraweeh which maybe about 12ish, i'm not exactly sure, i'd recommend bringing a balanced diet into your plan i.e. have one meal which is like natural protein and veg based, being muslims you'll know what I mean by dahl, rajma, saag (lentils, kindey beans, spinach), and just have a bowl of this, with maybe some steamed veg for vitamins and nutrients - just me personally, but try and avoid cooking it in excess oil or ghee and don't add too much salt.
And then inbetween post-taraweeh, and sehri, so say like 2am, have another meal, maybe like a healthy wholemeal wrap with grilled chicken and salad and low fat cheese to get a balance and incorporate some veg and fruit into your diet.
Also, i'd recommend having fruit with every single meal, but again, that's just me personally. I'm sensible so if I want to lose weight, i'd rather fill up on having an apple and orange and less of fatty-carby stuff than fill up on fatty-carby stuff and have less fruit.
Example diet and reasons for choices of food (1500kcal):
Iftar - 9pm:
Roti (chapati x 2) with chicken and veg; or (wholemeal) pasta with chicken and sweetcorn; or (wholemeal) rice with fish curry
~450-500kcal depending on portion size; if trying to lose weight, don't have more than 1 plate, just have a banana and an apple to fill up rather than another plate
Body, especially brain needs glucose, so carb source is best here. I've put roti first, then pasta, then rice, since I think rice is the most carby and in my opinion, one that i'd eat least of. Roti is probably the best carb, not energy wise, just sugar and other effects-wise, and pasta is somewhere in the middle.
Why this matters? Well, it doesn't at this age. But if you're Muslim, the chance is you'll be, or the majority will be Asian or African, and those two groups of people are more prone and likely to get diabetes in later life, and at a much younger age than the population of white-people. So also with your meal, have water with no added sugar squash instead of fruit juice, and though fruit juice contains natural sugars, it all adds up later and just something that I personally would avoid.
Post-Taraweeh - 12am:
A pulse source i.e. bowl of dahl, rajma or saag, with handful of almonds, unsalted nuts/cashews, and fruit i.e. orange
Try and keep this a protein-based meal, since the carbs in your body have been replenished and excess carbs can store as fat, so you don't want carbs at every meal. People don't realise this, and hence some people actually put on weight during Ramadan.
The random meal lol - 2am:
Cooked egg (x 2) with mixed peppers, onions, chicken and salad/low fat cheese, or a wholemeal wrap with chicken, salad and low fat cheese.
Again, this is a protein-based meal where i've incorporated random veggies and fruit and salad to bring that balance of natural vitamins and minerals that are essential for your body and another way to fill up and avoid carbs, or just showing you that you can diet without eating unnecessary carbs. The chances are you will probably be awake, especially as a student on this website, so this is also pretty easy to cook, quick and convenient, and the fact that you eat every 2 to 2.5 hours or so will be good for your metabolism and boosting it.
Sehri - 4am:
Oats with milk and a banana; cereal with milk and a banana
You can have a bigger portion of oats or cereal, and this is an amazing carb source to fuel the rest of the day since you have a long day of fasting ahead of you. The milk will provide your calcium source and the banana (and you may have more than one), your potassium source. Foods throughout the day will have contained salt so you'll have a balance in your bodies sodium-potassium levels and hence overall, a balanced diet.
I'm happy to take any questions and if somebody wants or has any specialist requirements i.e. gluten-free, allergic to egg, vegetarian, then i'm happy to provide and suggest alternative options. I've tried to create a lasting diet, with reasonable explanations and suitable foods which can help you maintain a good weight, and even lose some, with or without exercise.
I wish you all the best with your month of fasting