Here are some simple ways you can do during the month of Ramadan to keep your body fit while fasting.
- Don’t miss the meal
The simplest way to stay fit while fasting is to never miss dawn meal. Just like breakfast, dawn is the most important part to increase energy intake during the day until it is time to break the fast. Eat right at dawn by paying attention to balanced nutrition intake from complex carbohydrates, fiber and protein.
You can eat foods like brown rice, oats, and oats that make you full longer. High fiber-containing food intake comes from dates, seeds, potatoes, vegetables and almost all fruits, especially apricots, prunes, papaya and bananas.
While protein intake you can get from eggs, cheese, yogurt or low-fat meat that helps increase your energy throughout the day.
- Meet the needs of fluids
Most of our bodies consist of water, and we need the same amount of water that is wasted when we are fasting. Drink at least 8-12 glasses of water a day to be fit when fasting. You can meet the liquid when breaking the fast until dawn to help the body stay hydrated.
In addition, it helps you avoid caffeine. The reason is caffeine is a diuretic that makes us urinate more frequently, so that fluids in the body quickly disappear.
Try reducing excessive caffeinated drinks during Ramadan to avoid dehydration during fasting.
- Eat enough
During Ramadan, the most awaited time is breaking time. But unfortunately many people are “crazy” when eating an iftar meal.
Instantly eat lots of food when breaking the fast will make a flatulence and puffiness. That’s why eating enough is recommended when breaking the fast to be fit.
You can eat gradually, when breaking eat light foods like fruit salad, fruit ice, dates, or water. Well a few hours later, then a big meal.
- Avoid oily foods
Fried food for breaking the fast is very tempting. But it helps you avoid all forms of food fried in large amounts of oil to make it fit when fasting.
The reason is, these foods will increase the risk of increasing cholesterol in your body.
5. Reducing sweet foods and drinksYou are also required to reduce drinks and sweet foods and processed products to be fit when fasting. Many people misinterpret the meaning of ‘breaking with the sweet’.Sweet foods or drinks are important to consume when breaking the fast to normalize blood sugar. It’s just that you have to pay attention to the portion of food or sweet drinks consumed. Especially if the sweet taste is made of sugar.The reason is, without realizing it, drinks and sweet foods that we consume regularly during the month of Ramadan will cause weight gain.You must remember, to make sure the body is fit during Ramadan, the energy expended must be more than the energy that enters. 6. SportsFasting is not an obstacle to physical activity. You can do sports with mild to moderate intensity after breaking the fast to be fit, when the body has fulfilled its energy intake.Do 30 minutes of exercise by walking, biking, jogging or other exercises that suit your body condition. 7. Get enough sleepIn addition to paying attention to food intake, regulation of sleep patterns is also important. Drowsiness during fasting is not caused by not eating and drinking all day, but because you do not have enough sleep.If you have to get up early to prepare a meal, then in the evening you should not stay up for purposes that are not too important.Try to sleep faster than usual. For example after tarawih prayer. Because, lack of sleep will affect the performance of the brain so that it inhibits your activities later.
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