Fasting for Ramadan
Fasting during the month of Ramadan is the "fourth of the five pillars of Islam." It is observed every year by millions of Muslims.
Why fast for Ramadan ?
This fast is not limited to abstaining from food and drink. It also involves refraining from any activity that may harm the soul and spirit (such as lying, anger, jealousy, etc.). The purpose of fasting is to get closer to God and to become aware of the importance of food and water.
However, for many, it can be difficult to maintain energy throughout the day without eating or drinking between sunrise and sunset.
Fuel food for Ramadan fasting
The last meal before the start of the daily fast must provide enough fuel (calories) for the day ahead. It is crucial to avoid excessive fatigue, thirst, and hunger during fasting.
The foods consumed before sunrise should help the body's cells function optimally. "Suhoor" should therefore include nutrient-rich and energy-dense foods. Complex carbohydrates, such as cereals, oats, whole wheat bread, and pasta, are ideal for providing lasting energy throughout the day.
Proteins and healthy fats (such as those found in nuts, seeds, avocados, and raw oils) are also important for maintaining vitality until the evening. Fried foods and processed meals containing trans fats, which are particularly harmful to health all year round, should be avoided.
Ramadan and Hydration
Dehydration is the greatest risk during Ramadan, especially in hot periods.
It is therefore essential to consume foods rich in water (at least 70%) and to eat the meal in three stages, with a five-minute gap between each. Start with a plate of salad or raw vegetables (cucumber, tomatoes, lettuce, and celery).
Avoid foods high in salt, such as cheese, olives, and snack biscuits like chips, as they increase the feeling of thirst.
Sugars come in the second stage, and it is preferable to eat two water-rich fruits (such as strawberries, watermelon, melon, and oranges) that are also high in vitamin C (which fights fatigue). Finish the meal by drinking water.
It is best to avoid drinking tea and coffee, as they are diuretics and may lead to dehydration, which can cause headaches, low blood pressure, and, in the long term, kidney problems.
Breaking the Ramadan fast
To break the fast, it is recommended to reactivate the body gently without shocking it, preferably with a drink – ideally, a glass of milk. This will hydrate you while providing a high number of nutrients. If you wait a few minutes, the sensation of hunger will decrease, allowing you to eat calmly and avoid overeating. It is important to eat slowly and mindfully.
Breaking the fast with simple foods is essential to prevent digestive issues. Dates are traditionally the first food consumed to break the fast because they are rich in natural sugar, fibres, and potassium.
Soups are also recommended as they are hydrating and easy to digest.
Proteins are good for satiety (feeling full) and can help control appetite before bedtime when energy expenditure is low, reducing the risk of weight gain.
Good sources of protein include fish, unprocessed lean meats, lentils, low-fat Greek yogurt, eggs, nuts, and various beans (such as soybeans).
During the month of Ramadan, it may be tempting to consume excessive amounts of sugar, especially during the Iftar meal.
However, excessive consumption of simple carbohydrates (pastries, candies, honey, desserts, white bread, sodas, etc.) can cause a spike in blood sugar levels, followed by a sudden drop, leading to significant fatigue.
Examples of Daily Meal Distribution for Ramadan :
Breakfast:
Whole grain or seeded bread + butter or almond paste and jam or honey + a fruit or an oatmeal smoothie + a yogurt or cottage cheese or a glass of milk + 1 to 2 boiled or scrambled eggs or a slice of turkey breast or tuna + mushrooms or grilled bell peppers.
Breaking the fast: A glass of milk + 3 dates.
Dinner: A bowl of soup containing vegetables and carbs (potatoes, vermicelli, chick peas...), with or without meat + one or two oven-baked pastries (bricks) with meat or fish + raw vegetables with vinaigrette + a portion of cheese + whole wheat bread + fruit.
Most consummed Foods during Ramadan:
- Chorba: A nutritious soup that provides vegetables, grains, and meat.
- Harira: A soup made of carbs (vermicelli and legumes such as chickpeas and lentils). It also contains coriander and lemon, which are sources of vitamin C (anti-fatigue).
- Couscous: Avoid using too much fat in its preparation, whether in the semolina or the choice of meats. Lamb and mutton are fatty meats—prefer chicken instead.
- Fruits: Be mindful of portions. One apple contains 15g of sugar, equivalent to three sugar cubes. Do not exceed three portions per day.
- Dates: A good source of minerals (magnesium, potassium, calcium) and fibres. If consuming dried figs, three figs equal one portion of fruit.
- Bread: It remains an essential food. It can be replaced with Harcha (semolina flatbread) or Baghrir (thousand-hole pancakes).
- Msemens (honey-filled flaky pancakes) and Sfenj (doughnuts): These are very high in calories, so limit them to once or twice a week as dessert.
- Nuts and seeds (walnuts, hazelnuts, almonds): Rich in healthy fats (omega-3, 6, or 9) but very calorie-dense, so consume in moderation (no more than 10 pieces).
- Pastries (croissants, chocolate bread, brioche, etc.): These are very high in sugar and fat.
- Drinks: Water is the only essential drink. You can also stay hydrated with soup or unsweetened herbal teas. Avoid sodas due to their high sugar content.
- Oriental pastries: These are often very fatty and sugary (one makroud = 4 sugar cubes; one zlabia = 4 sugar cubes), so consume them in moderation.
- Bricks (stuffed pastries) and other fried foods: Should be limited. To make them lighter, you can bake them in the oven instead of frying them
Physical Activity During Ramadan:
Exercising without eating, drinking, and especially in hot weather induces a high risk of hypoglycemia (low blood sugar) and dehydration. If you want to continue your physical activity, be very cautious, especially during the first week of Ramadan (as your body adapts to the new rhythm).
Avoid activities that require high energy expenditure, such as jogging or squash. Instead, go for gentle activities (like walking) during the cooler parts of the day, such as in the morning or late in the evening.
Don't forget that this period is also meant for rest.
