Ramadan is right around the corner! It’s a wonderful time for mental resolve and spiritual benefit. However, many fear that consuming food at such late hours will result in weight gain!
This doesn’t have to be the case! If you follow Mr Mango’s simple rules for staying lean during Ramadan then you’ll have absolutely nothing to worry about. See them below…
Rule 1 – Don’t Overindulge at Iftar
Iftar is the meal eaten after sunset during Ramadan. It’s understandable why many tend to overindulge when the sun goes down, especially during the first week of the holy month when the body is adapting to fasting.
However, overeating will undoubtedly lead to weight gain if you do it throughout the month. If you’re eating more calories than your body needs throughout Ramadan, the result could mean you see a few extra pounds on the scale when you weigh yourself on June 24th (the last day of Ramadan).
Rule 2 – Eat Right
It’s not just how much you eat but what you feed your body as well. Eating nutrient dense foods is essential as they will keep you fuller for longer.
Carby foods will be digested and used up relatively quickly compared to foods high in protein or healthy fats. Make sure when you eat, your plate of food is a nice balance of protein, carbs, fats and vegetables of course!
Also! A Mr Mango top tip would be preparing your meals in advance so you’re not tempted to binge on any unhealthy food!
Rule 3 – Sleep
Sleep deprivation is common during the month of Ramadan but it is key that you get as much sleep as you can in, not only for muscular recovery if you’re working out but for many other factors.
Sleep deprivation causes havoc with your body at a cellular and hormonal level. When you’re sleep deprived, the mitochondria in your cells that digest fuel start to shut down and your body boosts the levels of the hormone ghrelin which tells you that you’re hungry i.e. you’ll eat more calories and not be able to digest it properly leading to weight gain.
Rule 4 – Drink plenty of water
Drink as much water as you can between Ifthar and Suhoor (pre-dawn meal) to reduce the risk of dehydration during fasting.
It’s also key to maintaining your metabolism levels so you will be less likely to store the calories you consume as fat.
Tip – Drinking coconut water in moderation is great to increase the electrolytes in your body, which are essential for heart, nerve and muscle functions.
Rule 5 – Train Smart
The best time to hit the gym would be 2 hours before you break your fast; this way the food you eat when you break your fast will aid in muscular recovery. It also maximises the time you’ll be able to eat as you won’t be spending Ifthar time training.
Also, seeing as water cannot be drunk before sundown, HIIT or intense cardio workouts will be very difficult. So, stick to the weights and light cardio activities like walking for the month.
That’s Mr Mango’s 5 rules to stay lean during Ramadan. Do you have any other tips you’d like to share? Let us know in the comments below.
Also, if you’d like some nutritious HMC Halal protein sources for your Ifthar meals, be sure to check out Mr Mango’s online aisles for a great selection of Chicken, Lamb, Mutton, Marinated Meat and Spices right here… https://www.mrmangodelivery.co.uk/