Honestly, you don’t need a diet plan for Ramadan
If I say, Allah plans for us to purify our body and soul in Ramadan, how many of you will believe it? As a nutritionist, I often get requests for Ramadan diet plan from different people. What I fail to explain that, if we follow the teachings of Islam properly, we actually don’t need any diet plan.
If you just turn the pages of the Qur’an, you will get the proof of it.
In verse 81 of Ta-Ha, Allah the almighty said,
[Saying], “Eat from the good things with which We have provided you and do not transgress [or oppress others] therein, lest My anger should descend upon you. And he upon whom My anger descends has certainly fallen [i.e., perished].” [20:81]
That is why there is no specific diet plan. Just eat healthy foods for Suhoor and Iftar, that’s all.
Should we be focused on a diet plan in Ramadan?
We should focus to maintain simple food intake in Ramadan. And it will be perfect if you follow your normal daily diet. Eating small portions of major food sources along with drinking plenty of water will definitely provide you with a healthy Ramadan.
Now, what are the major food groups? These include foods which help us to feel satisfied and full for a long time. These also give us energy. Usually, fruits, vegetables, slices of bread, cereals and potatoes, meat, pulses, nuts, and dairy are considered in major food groups.
The major problem we face after fasting for almost 16-20 hours is the attack of indigestion. Try to reduce intake of fatty and fried foods. Go for baked options. Regulate your portion size. And don’t forget to add fibre to your meal. As fibre makes us full, also fights indigestion and stomach ache.
Drink a lot of water to avoid dehydration and weakness. But don’t go for soft drinks or synthetic fruit juices as these spike the sugar level of your body.
Finally, if you cannot control the urge of eating a sweet, mousse, or butterscotch cake, I will advise paying attention to the portion. Restrict yourself to a small amount, that is the way you may control your weight gain.
Plan your Ramadan meals according to your need
Diet plan for Suhoor or eating before sunrise:
Select one from each row to make a wholesome meal-
1. 3 slices of Brown bread or40-70 gm Roti. A bowl of Wheat bran breakfast cereal.
2. 3 pieces of Kebabs or 2 chicken leg pieces. Two boiled eggs. 6 Tablespoons of pulses. 4 Almonds.
3. Glass of warm milk. 6 Tablespoons of Greek Yoghurt. A matchbox size cheese.
4. One fruit and two vegetables of your choice.
Diet plan for Iftar or eating after breaking the fast:
Break your fast with a glass of milk and 6-8 dates. Then engage in Maghrib prayer. After that, start eating.
Select one from each row-
1. Rice 80-150 gm, Pasta 80-90 gm, 3 Rotis, 2-4 potatoes.
2. Beef/ Lamb/ Chicken/ Fish (70-100 gm), 5 tablespoons of lentils. Two eggs.
3. Half a plate of cooked Vegetables.
4. 250 ml of Milk or 125 ml of Yoghurt. You may also add fruits to this list.
Remember, Ramadan is not about feasting but about nourishing and cleansing your body. So, act accordingly.