{"id":179,"date":"2017-06-07T16:11:21","date_gmt":"2017-06-07T11:11:21","guid":{"rendered":"http:\/\/beckykeepshouse.com\/?p=179"},"modified":"2020-11-27T18:22:35","modified_gmt":"2020-11-27T13:22:35","slug":"ramadan-weight-loss-diet-plan","status":"publish","type":"post","link":"https:\/\/beckykeepshouse.com\/ramadan-weight-loss-diet-plan\/","title":{"rendered":"Ramadan Weight Loss Diet Plan"},"content":{"rendered":"

For a <\/span>Printable PDF reference<\/span><\/a> of the Ramadan Weight Loss Diet Plan, Sign Up For My Email List<\/a><\/span>.<\/span><\/h3>\n

Okay you guys, it\u2019s here: The Ramadan Weight Loss Diet Plan.<\/span><\/p>\n

Whattttt!\u00a0 <\/span>*Makes various gangsta-style hand gestures*<\/span><\/p>\n

Sorry, I\u2019ll stop now.<\/span><\/p>\n

So anyway, in my last post (Green Tea Metabolism Booster<\/a>), I talked a bit about my weight loss journey.\u00a0 <\/span>I told you guys about how I decided to take better care of my health and went to see a nutritionist.\u00a0 <\/span>Just a week or so into my new routine, Ramadan began, and my nutritionist wrote a Ramadan weight loss diet plan for me to follow so that I could safely lose weight while fasting.\u00a0<\/span><\/p>\n

\"Ramadan<\/p>\n

<\/p>\n

It was important to make sure that my body was receiving adequate nutrition and that I was feeling full and satisfied in my pre and post fast meals so that I could handle the 16-hour fasts.\u00a0 <\/span>This Ramadan weight loss diet plan definitely worked for me in that regard: I found the portions to be so generous that, some days I had to decrease the portions because I couldn\u2019t finish everything, Subhanallah!<\/span><\/p>\n

Before I go into the details about the Ramadan weight loss diet plan, I want to give you a few important tips that are going to help you throughout your weight loss journey, and also some tips on how to adapt the plan if you\u2019re having trouble with it.\u00a0<\/span><\/p>\n

Why Ramadan is the Best Time to Start Your Weight Loss Journey<\/h2>\n

I love food.\u00a0 <\/span>Seriously.\u00a0 <\/span>Just the fact that I have a blog talking a great deal about food and cooking should be proof enough for you.\u00a0 <\/span>But I also think that our society today is dangerously over-fed.\u00a0 <\/span>We\u2019ve gotten to the point where we don\u2019t even understand what being hungry actually means because we\u2019re always eating.\u00a0 <\/span>Sometimes we think we\u2019re hungry when we\u2019re actually thirsty, or bored, or our stomachs are simply demanding food because they\u2019re used to being filled at a certain time.<\/span><\/p>\n

Ghrelin is a hormone that our body secretes at specific times based on our normal eating patterns.\u00a0 <\/span>When we fast during Ramadan, we often find that we feel hungriest around the times when we usually eat during the day.\u00a0 <\/span>This is why the first few days or so of fasting are usually the toughest.\u00a0 <\/span>After a few days, our bodies learn the new routine and produce less Ghrelin, so we don\u2019t get as hungry any more.<\/span><\/p>\n

Ramadan is the perfect time to start disciplining your body to eat what it NEEDS and not simply demand what it WANTS. \u00a0The Prophet (PBUH) eloquently explained the true\u00a0needs of the human body in this hadith:<\/span><\/p>\n

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“No human ever filled a vessel worse than the stomach. Sufficient for any son of Aadam are some morsels to keep his back straight. But if it must be, then one third for his food, one third for his drink and one third for his breath.” [Ahmad, At-Tirmidhee, An-Nasaa’ee, Ibn Maajah – hadeeth saheeh.]<\/span><\/p>\n<\/blockquote>\n

Ibn Masaweh, a Muslim doctor, said after reading this hadeeth:<\/span><\/p>\n

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“If the people only used these words, they would avoid all diseases and maladies and the clinics and pharmacies would be idle.”<\/span><\/p>\n<\/blockquote>\n

Fasting helps us realize our true needs, and helps us to realize that sometimes LESS food is better for our minds and bodies to perform at the optimal level. \u00a0The Ramdan weight loss diet plan will help you to feed your body sufficient, healthy food, so that you will have more strength to do more ibadah.\u00a0 <\/span>You should be able to fulfill the obligatory fasts, and still have energy left to\u00a0 <\/span>observe voluntary actions such as Taraweeh prayers, Inshallah. \u00a0Remember that fasting is, most importantly, a way for us to purify our bodies and souls so that we can seek a higher connection to Allah (SWT).\u00a0\u00a0<\/span><\/span><\/p>\n

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“I have not filled myself in sixteen years because filling oneself makes the body heavy, removes clear understanding, induces sleep and makes one weak for worship.”\u00a0 <\/span>\u2014Imam Shaafi\u2019ee<\/span>\u00a0<\/span><\/p>\n<\/blockquote>\n

Tips on How to Use the Ramadan Weight Loss Diet Plan<\/h2>\n

First and foremost, let me clearly state that I AM NOT A DOCTOR, so before you implement anything, please discuss it with your doctor.\u00a0 <\/span>Also, please keep in mind that this Ramadan weight loss diet plan was personally tailored to my particular needs and routine.\u00a0 <\/span>If you remember from the previous post (Green Tea Metabolism Booster<\/a>), I mentioned that I was low on iron, so iron-rich foods were incorporated into my diet.\u00a0 <\/span>I will try to point that out where they show up in the plan so that you can make your own adjustments, if need be.<\/span><\/p>\n

While I personally found the food to be fulfilling and satisfying, you might not feel the same way.\u00a0 <\/span>If the amount of food is not enough for you and you find yourself feeling faint, please adjust the portion size to one that suits you.\u00a0 <\/span>Work with your doctor to set an appropriate portion size, or figure out any helpful add-ons.\u00a0 If you do need bigger portion sizes, don’t stress about it. \u00a0<\/span>Just making the shift to healthier eating will help your weight loss in a big way, even if the pounds aren\u2019t coming off right away.<\/span><\/p>\n

On that note, don\u2019t try to lose too much weight too quickly.\u00a0 <\/span>Weight loss of 1-2 pounds a week is normal, but anything more than that isn\u2019t good for your health.\u00a0 <\/span>Sometimes, you\u2019ll lose weight very quickly the first couple weeks (I lost six pounds after the first two weeks of changing my diet), but this is due to losing water weight (excess water your body has retained due to unhealthy eating habits).\u00a0 <\/span>Shedding actual fat is a long process, don\u2019t try to rush it, or you might actually do more harm than good.<\/span><\/p>\n

Please make sure you read through the ENTIRE post before starting the Ramadan weight loss diet plan, so that you\u2019re using it correctly and safely. \u00a0There are two options each for breakfast, iftar and dinner, so\u00a0hopefully you will find something that you like. \u00a0Try to mix it up so that you’re getting more of a nutritional variety.<\/span><\/p>\n

Alright, you got all that?\u00a0 <\/span>Now ladies and gents, buckle up, keep your arms and legs inside the Ramadan Weight Loss Diet plan vehicle at all times.\u00a0 <\/span>Here we go!<\/span><\/p>\n

For a <\/span>Printable PDF reference<\/span><\/a> of the Ramadan Weight Loss Diet Plan, Sign Up For My Email List<\/a><\/span>.<\/span><\/h3>\n

Ramadan Weight Loss Diet Plan: Suhoor (Pre-Fast Meal)<\/span><\/h2>\n

Option 1: 1 cup of cooked oatmeal with 1\/2 cup of milk and 2 tbsp flaxmeal, 1 peach<\/h3>\n

\"Ramadan<\/p>\n

It’s super simple to make this, just boil one cup of water, add 1\/2 cup of uncooked oatmeal to it and boil until the oats are cooked through, then add your 1\/2 cup milk and dry it up to the desired consistency, then add in your flaxmeal. \u00a0You guys, don’t get intimidated. \u00a0Flaxmeal is ground up flaxseed which is actually better known here in Pakistan as Alsi<\/em>. \u00a0You can easily find it at your local dry fruit or pansari<\/em> shop. \u00a0Just put the flaxseeds in your grinder and pulse once or twice to make flaxmeal.<\/p>\n

Flaxmeal itself lends an interesting flavor to this oatmeal, and I was fine eating it without any add-ons. \u00a0But you can also try flavoring it with 1\/4 tsp of cinnamon (no additional calories). \u00a0If it’s really bothering you, you can add honey, but remember that each tsp of honey is 21 calories, so don’t be heavy handed with it.<\/p>\n

Another option is to add a date to your oatmeal. \u00a0One small date is 20 calories. \u00a0I prefer this option because eating dates in Suhoor is a Sunnah of the Prophet (PBUH). \u00a0Dates have slow releasing energy, which makes them excellent supplements when you’re fasting.<\/p>\n

Option 2: 1 egg, 1 sandwich slice of Bran bread, 1 cup low fat yogurt with 1 tsp honey and 1 tbsp flaxmeal or chia seeds<\/h3>\n

\"Ramadan<\/p>\n

Eating yogurt for suhoor really helps to fight thirst throughout the day. \u00a0(Speaking of thirst, I’ve been told that you\u00a0should avoid meat in suhoor as it can make you thirsty, anyone have experience with this?)<\/p>\n

Chia seeds<\/a> (as well as flaxseeds) are great for helping you feel full and satisfied. \u00a0They are also packed with omega-3s that are good for your heart. \u00a0Chia seeds are also easily available at your local dry fruit or pansari<\/em> shop. \u00a0It is better known in Pakistan as tukhme balanga<\/em>. \u00a0Just stir the dry seeds into your yogurt. \u00a0You don’t have to wait for them to swell up before eating.<\/p>\n

Ramadan Weight Loss Diet Plan: Iftar\u00a0(Breaking Fast Meal)<\/span><\/h2>\n

1 Date and 1 Glass of Plain Water<\/h3>\n

\"Ramadan<\/p>\n

You’ve been fast asleep for 16 hours and then all of a sudden there’s a huge, loud party going on in your house. \u00a0Talk about a rude awakening, huh? \u00a0Imagine how your stomach feels! \u00a0Your stomach hasn’t been seeing any action for the past 16 hours, and then all of a sudden you send down\u00a0this avalanche of food into your gut. \u00a0That sounds pretty crazy right?<\/p>\n

Here’s how the Ramadan weight loss diet plan gently wakes your stomach up and gets it ready for action. \u00a0First, open your fast with a date, then sip a glass of water. \u00a0Yes, I said SIP, not gulp! \u00a0You know how, as soon as fast opens, it’s like you’ve drunk five glasses of water, but you’re still not satisfied? \u00a0The culprit is that you’re drinking your water too fast. \u00a0Exercise self control, and drink this one glass of water SLOWLY, savoring every sip. \u00a0You will find that this one glass will satisfy you. \u00a0Now here comes something even more difficult:<\/p>\n

15 minute gap<\/h3>\n

Ummm WHAT?! \u00a0Yes. \u00a0Let your stomach work on the date and the water and get back into the swing of things before you send something more complicated for it to do. \u00a0Just get up and go pray Maghrib, and by the time you get back, you should be able to eat your iftar. \u00a0This might be hard on day one, but you’ll definitely get used to it, and you’ll find that the gap made you realize that you’re not as hungry as you thought you were, Subhanallah!<\/p>\n

Lemonade: 2 glasses of water, 2 tbsp fresh lemon juice, 1 tbsp honey, a few mint leaves, 2 tbsp chia seeds<\/h3>\n

\"Ramadan<\/p>\n

Just mix\u00a0everything in a small jug and that’s it. \u00a0Also, do as I say, not as I did in the photo, use the juice<\/em> of the lemon, don’t just slice the lemon and put it in your lemonade because that can get pretty bitter. \u00a0This drink is less of a drink and more of a MEAL because all those chia seeds make this very thick. \u00a0It’s not very pleasant to drink, I will admit that to you, but it will REALLY help the weight loss process.<\/p>\n

Iftar option 1: 1 cup of Channa Chaat<\/h3>\n

\"Ramadan<\/p>\n

This is a super simple channa chaat consisting of:<\/p>\n