Ramadan is here with us once again. This Holy Month is observed by Muslims around the world, and it is a time of fasting, reflection, and community. With fasting, especially for people who are a tad bit health conscious, comes with some myths, most of which revolve around fasting and exercise.
I’ve heard numerous people say they will lose weight during Ramadan because of fasting, while others say this is the perfect time to get started on their weight loss journey. Unfortunately, a big chunk of these folks end up not only losing but gaining a few kilos! Why, because they mostly tend to hang on to myths thrown out there, leading them to believe it’s easy to shed some weight.
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Rachael Sacerdoti, Founder of It’s SO Simple, stepped into The Beautiful Lifestyle Online to debunk myths surrounding fasting and exercise, and weight loss trends that are popular to some of those who are fasting during the Holy Month of Ramadan.
Fasting and Exercise: Debunking Myths
Myth no. 1: Working out before breaking the fast burns more fats
Although working out before eating can be beneficial, Rachael encourages caution during Ramadan. It is important to be kind to and listen to the body. Doing light exercise before Iftar is fine, but a heavy workout would be better left until just after breaking the fast before the main Iftar meal, which should of course be a balanced light meal. Not only will you not have eaten, but you will be dehydrated, and we do not want to overstress our bodies.
Tip: Rather than working out after Suhour, she suggests waking up a little earlier and doing your workout before you eat Suhour. That way, one can gain the benefit of eating after the workout and ensure taking on some hydration after the workout and before embarking on the day of fasting.
SEE ALSO: Top Tips on How to Avoid Weight Gain During Ramadan
Rachael suggests not to overdo things and to listen to your body, but don’t let fasting become an excuse not to train. She has put together a set of routines that you can follow here: Ramadan workout.
Myth no. 2: Eating one meal at Ramadan can make you lose weight
“When it comes to fasting and exercise, I would never encourage anyone to eat one meal per day,” says Rachael. “The key to weight loss is running a calorie deficit, by that we mean consuming fewer calories than we burn. I believe that this should be done by eating light-balanced meals and even small snacks. The key to a healthy lifestyle is to find a sustainable way of living, something that we can maintain over a long period. Similarly, over the fasting period, spread your calorie intake across the time when eating and drinking are permitted.”
Tip: For Suhour, Rachael recommends one of Its SO Simple overnight oats recipes: Apple and Cinnamon Overnight Oats. It is a delicious recipe that is rich in fiber, filled with protein, and keeps you fuller for longer, and easy to put together.
Additionally, Iftar meals shouldn’t be too heavy and should be filled with vegetables and protein since you have fasted all day. She recommends White Chicken Chili, a light meal filled with vegetables and protein and can be served with brown or cauliflower rice.
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“The key with everything and in particular during Ramadan is to pay attention to what your body is telling you,” Rachael concludes.
That said, are you fasting? By the way to don’t have to be a Muslim to partake in this; you can do it in solidarity with your Muslim friends, or for reflection within. So, what are the weirdest fasting and exercise myths you’ve heard? Feel free to share in the comments.
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I occasionally fast where I try to maintain a balanced diet. Nonetheless, I end up consuming a lot of sugar on the 10th day. Any suggestions on that?