Amany Abdel-Moneim helps you maintain your weight all through Ramadan Once again, the month of meditation, self-healing and weight-gain has come round. It is a common phenomenon that Ramadan is the month during which people wake up on the wrong side of the bed; go to work and do nothing; and road rage is the rule. At mid-day, when that second cup of coffee -- or tea -- has just been missed, those fasting become edgy, hungry and begin to think of food non-stop. By the end of Ramadan, they find their clothes are too tight around the waistline and they begin plotting how they will lose the weight gained paradoxically during the month of fasting. If Ramadan's traditional reputation of inactivity and overeating has you worried about your weight, heeding some healthy advice might be the way to go. According to Osama Rafiq, a weight management expert, health awareness is the best defence against those extra kilos this month. Rafiq recommends that the fast be broken gradually, suggesting a drink (fruit juice and water) at sunset and then waiting for one or two hours for a full meal. "It gives your system a chance to adjust after going up to 12 hours without food." Alternatively, he advises to follow the sunna (traditions of the Prophet) by eating tamr (dried date) with or without milk at sunset, performing the maghreb (evening) prayers then commencing with the main meal . Ramadan desserts are perhaps the most contradictory of foods for keeping a svelte figure due to high caloric count and cholesterol. Rafiq warns against eating sweets immediately after the meal. "One should wait at least two hours; otherwise, your body will store it," he cautioned. Some people choose small portions of starch and eat larger amounts of protein which is a practice that might exhaust their kidneys and makes them age faster. To avoid this, Rafiq recommends starting your meal with pasta or rice or another starch, then proceed to the protein to allow the body to burn first and use the latter in cell building. The key to weight management is a combination of nutrition and exercise, finding the motivation is usually the problem. "This Ramadan can be different," proposed Iman Momtaz, a physical fitness expert. "So fight through, and don't wait until after Ramadan." If you are able to exercise before Iftar, then Momtaz suggests a 45-minute workout and eating around 30 minutes after you have finished. If your workout consists of heavy weight-lifting, Momtaz suggests eating first, but warns that, "if you eat and exercise right away, your body won't absorb nutrients properly. So give yourself time to digest." Most importantly, do not attempt to cram 24 hours worth of food into your body within four-six hours. "It will overload the system, wreaking havoc on digestion, metabolism and blood sugar levels," warned Rafiq, because you cannot consume the total daily calorie allowance in one meal and expect to retain your current weight. "Calorie intake must be spread out, which can be a little tricky during Ramadan." But don't throw yourself at the mercy of diet fads just yet; Rafiq advises a simple solution: "The answer is balance, variety and moderation in both exercise and nutrition. When it comes to activity and food, remember that one benefits the other." Healthy tips - Break your fasting by drinking a cup of water then drink soup, to fill your stomach and prevent over-eating. - Eat proteins, starch and salads but in small portions. This combination of healthy food will provide your body with the essential vitamins and minerals required to sustain a healthy diet. - After two-three hours, eat a small slice of whatever dessert you like, preferably fruit. - For Sohour eat beans, cheese and eggs with toast and yoghurt. After an hour or so eat some fruit. - If you do not have to take care of children and prepare Iftar, opt to exercise right before the Iftar. - During the day, exercise for around 15 minutes -- you can either work out at home or even try to go out for a walk. - If you want to exercise after Iftar, opt for some dates and soup and then go to your workout. You will have more stamina to exercise this way, and your stomach will have the chance to calm down after a long day's fasting. - If you are not the type to delay eating a big meal until later, then the best time for exercise would be approximately two hours after the meal. - Don't turn Iftar and Sohour into a carbohydrate diet. Between the fried goodies, rice, macaroni, stuffed vine leaves, the konafa and qatayef, try as much as possible to include some healthy dishes in your meals. Salads, light soup, grilled foods, sautéed vegetables and fruits instead of heavy desserts are a better alternative.
