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Ramadan 2021: Some essential fasting tips

The Holy month of Ramadan has formally begun in India (from April 14) and can proceed for 30 days — until May 13. During this era, devotees observe day-long fasts or roza that require them to keep away from meals and water. Hence, it is just pure to really feel drained and hungry by the night meal for Iftar.

However, as a substitute of straightaway choosing meals that may make you’re feeling bloated, it is very important first replenish the misplaced liquids to forestall dehydration.

“The first meal after a long fast should be small and include foods that give instant electrolytes, fluid, and some sugar. This is why traditionally Iftar includes a lot of drinks, fruits, dates, etc. The best way to replace lost fluids and electrolytes is to break your fast with coconut water or salty lemon water with a small amount of quickly absorbed fruit sugar from two dates, prunes, dry figs or fresh fruit,” talked about nutritionist Rashi Chowdhury in an Instagram put up.

What is an ideal Sehri or pre-dawn meal?

According to life-style coach Luke Coutinho,

Foods that quench thirst reminiscent of cucumber, zucchini, buttermilk, curd, melon, banana

Complex carbohydrates to maintain one feeling full and energetic together with oats, jowar, ragi, sugar-free muesli, entire wheat

Proteins for restore and progress together with egg, pulses, sattu and nuts

Good fat for satiety, very important capabilities, hormones and fat-soluble nutritional vitamins together with cold-pressed oil of your alternative, natural A2 ghee, avocado

What ought to you will have when breaking the quick?

What may also help?

Take a prayer break or a fast workout session earlier than you will have your larger meal, stated Chowdhury.

For your essential meal or dinner, your plate ought to have 30 per cent clear carbs, 30 per cent good proteins, and 30 per cent of excessive fibre greens. Carbs could possibly be candy potato or rice or millets like jowar, bajra, amaranth. Get your proteins from meat, rooster, fish or daal (please soak the lentils for 12 hours earlier than cooking), talked about Chowdhury.

According to Coutinho, khichdi, a meal with a mix of dal and rice, pot meals, and well-cooked farm-fed rooster are dinner meals which might be straightforward on the intestine.

However, the important thing lies in portion management.

“It’s very important to watch your portion of fruits as you wouldn’t want to overdo it if you’re diabetic, have PCOS, insulin resistance or you’re trying to lose weight,” she talked about.

What to keep away from?

Avoid sugar, desserts and fruit juices that may elevate your blood-sugar instantly. “This is going to mess up with your insulin levels, especially when you fast the next day, leaving you with cravings and low energy levels,” talked about Chowdhury.

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