Aaand we’re back to our « Food & Fitness in Ramadan » subject, with more emphasis on the 🍯SWEETS🍯
(👉🏼swipe for Arabic version يُرجى سحب البوست للنسخة العربيّة)🤓:
Sugar cravings in Ramadan are extremely normal, as the body’s glucose reserves can get somehow low due to fasting...🤦🏻♀️
Therefore, it’s ok to indulge yourself with some dessert 🍨🧁🍰🍧
HOWEVER, you can either have diet sweets (wich can be delicious by the way depending on who’s making them!!!), a protein bar or some dark chocolate, or else you can have a few dates with flavored greek yogurt or a glass of fresh juice🥤
If you insist on having your regular, non-diet Ramadan sweets (qatayef, kunafa, etc), eat only a small portion, not exceeding 400- 450 calories, and make sure you have your sweets <> NOT after you exercise (⚠️Simple carbs lead to a high blood sugar spike along with its side effects, therefore resulting in too much insulin release from the pancreas: too much insulin —> increased fat storage —> weight gain ⚠️)
💡R A M A D A N💡, the holy fasting month during which most Muslims get extremely distracted by religious, culinary and social matters, and tend to ignore the most important of all: their HEALTH & well-being!!
Now that almost two weeks have elapsed and people started to adapt to this month’s many demands, it is about time to highlight a few facts when it comes to health & fitness…!
Let’s begin with a small but very important notion: unlike what so many people believe and what we come across online and on most social media platforms, Ramadan is NOT at all like intermittent fasting!!
It is quite the opposite in fact:
First of all, while intermittent fasting requires that you stop consuming food after 6-7 p.m, in Ramadan, you START eating at 6-7 p.m!
Second, intermittent fasting requires that you stop eating 4-5 hours before you sleep, while in Ramadan, your last meal might be consumed one hour or even right before you sleep!
Third, if you are on an intermittent fasting diet and you exercise in the late evening, you are allowed to (and should!) drink plenty of water during and after your exercise routine, which means you will have enough energy to perform a HI cardio or resistance-training workout 💪🏼🏃🏻♀️🏋🏻♀️
Nonetheless, it’s always better to exercise before you take your last meal!
Fourth, unlike intermittent fasting, Ramadan is a month that affects your whole circadian rhythm, meaning your sleep-wake cycle, also known as « biological clock » (sleeping and sometimes waking up much later than usual!), your eating habits and timings, as well as your overall activity, therefore altering all your patterns!
Now let’s answer the question that so many have asked me for the past couple of weeks: what to eat and how/ when to exercise during the holy month, and what to expect after it ends...??!!
👉🏼👉🏼SWIPE to read more 🤓