Ramadan is a blissful month to clean your soul and make diet plans in Ramadan from harmful toxins. Vices such as greed, lust, and malice corrupt our souls, while bacteria, unnecessary fat accumulation, and free radicals harm our bodies. Ramadan is a great way to nourish and replenish both the soul and body.
Diet Plans In Ramadan For Weight Loss:
For those who wish to shed weight or start a healthy lifestyle, Ramadan is a great opportunity. Science proves how fasting detoxifies our bodies and gets rid of harmful bacteria in our bodies.
When we carry on with our routine work during Ramadan, our body utilizes the stored fats and carbohydrates, giving us a leaner shape. If we stick to a low-carb diet during Ramadan we can maintain a healthy body.
Here are the top ten diet plans in Ramadan for weight loss.
Sehri’s Diet Plan In Ramadan:
1. Oatmeal:
One of the best meals to take at sehri, oatmeal is packed with energy. A good source of proteins, vitamins, and minerals, it will keep you on your feet all day long. Use low-fat milk, dates, or honey as a sweetener instead of sugar, natural fruits, and nuts to make your oatmeal delectable. You can soak the rolled oats in milk overnight and enjoy it at sehri.
Oats have great health benefits. They help in reducing bad cholesterol. That is why oats are a heart-healthy option for sehri. They are also good for bones and control blood sugar levels.
2. Egg White Omelet:
Are you craving omlete but cannot have it due to weight problems? Many dieticians agree with the immense health benefits of eggs. Hence you can add egg white omlete to your diet plan in Ramadan to lose weight. Eggs are full of minerals like zinc and calcium and vitamin d which are very important for the healthy functioning of our body. Enjoy egg white omlete in Sehri.
Take two egg whites and make a scrumptious omelet for sehri. You can add as many healthy ingredients as you like. Beat it with chopped onions, green chilies, tomatoes, mushrooms, and one or two spinach leaves. Top it with some olives and feta cheese. Coupled with two bran bread slices and a glass of fresh fruit juice, this becomes your perfect diet plan in Ramadan.
3. Chia Seed Pudding:
Chia seed pudding is an excellent meal for weight loss. Start your fast with a wholesome bowl of chia seed pudding. Loaded with omega-3 fatty acids, proteins, minerals, and fiber, it has amazing health benefits such as boosting bone health, immunity, heart health, and the digestive system. The best part is it is simple to make.
You can use almond milk or skimmed milk to make it. In one cup of milk, add 2-3 tablespoons of chia seed and let it rest in the fridge overnight. Take it out at sehri time. You can add fruits, nuts, dates, or peanut butter to your chia seed pudding, as per your preference.
4. Chapati With Chana Curry:
Nothing beats the goodness of a traditional desi sehri. To make your curry even more wholesome, you can add boiled eggs. A glass of unsweetened lassi shall be a great addition to your sehri table.
Chickpeas are one of the most important foods in Ramadan. They are a part of every diet plan during Ramadan to lose weight. Chickpeas are a great source of protein, minerals, vitamins, and fiber that promote bone, gut, and heart health without adding much to calories. You can boil 1 kg of chickpeas at a time and store it in the freezer for a variety of recipes for Ramadan.
5. Whole Wheat Pita Bread With Hummus:
Hummus is a great meal for a sehri diet plan in Ramadan for weight loss. Packed with fiber, hummus is good for regular bowel movements. During Ramadan people suffer from constipation as they may not be drinking enough water. Hence, adding fiber-rich foods help alleviate such problems. Olives, olive oil, chickpeas, and sesame all have anti-inflammatory properties making it one of the healthiest and most delicious sehri items.
Hummus controls blood sugar levels, protecting against diabetes. Antioxidants, minerals, and vitamins help maintain a strong immune system. Devor your smooth and creamy hummus with whole wheat pita bread, tossed in garlic and herb butter.
Iftar Diet Plan In Ramadan To Lose Weight:
After fasting for 8-12 hours, you feel like devouring everything that comes across your iftar table. Hence it is very important to adorn the table with healthy and low-calorie food. Eating oily and fatty foods at iftar causes a lot of health problems.
Hypertension, high cholesterol, bloating, acid reflux, and diabetes are to name a few. Moreover, the consumption of such foods makes you lethargic. Here are some ideal foods for a healthy diet plan in Ramadan for weight loss.
1. Chana Chat:
A crunchy, spicy, and flavorful chana chat is just what you need to replenish at iftar. It is light on the stomach and provides instant energy. It is a good source of fiber, protecting you from constipation. Chickpeas are also good for bone health.
You can add chutneys, spices, yogurt, mint, and vegetables as per your taste. Lentil dumplings, crispy papri, and chat masala make chat even more flavorful. Some people like their chana chat with fruits.
Avoid adding sugar to your chat. You can replace white sugar with brown sugar. Sweet potato is a healthy option rather than a potato. Hence there are countless ways to experiment with chana chat.
2. Grilled Chicken With Sauteed Vegetables:
A good source of protein, grilled chicken with sauteed vegetables is an ideal choice for iftar. Replacing carbs with protein is an ideal choice for a diet plan during Ramadan to lose weight. Some people consume dinner right after maghrib prayer, while some consume after Isha. Depending on your preference you can have it either at iftar or dinner. It is light on the stomach as it does not require much oil. Vegetables give your daily recommended dose of vitamins and minerals.
Marinate the chicken fillets with Italian herbs, garlic ginger, black pepper, and white pepper.
You can store the marinated fillets in zip-lock bags in the freezer and take them out whenever you want to cook them. You can add olives, mushrooms, feta cheese, or baby corn to your serving. Top it with olive oil to nourish your body.
3. Air-Fried Snacks:
During Ramadan when the TV ads show delicious fried stuff, it is very difficult to resist for those who are on a weight loss diet in Ramadan. Who says you have to give up on the scrumptious samosas, rolls, and patties? An air fryer is a savior for all the foodies.
Get an air fryer and enjoy all the fried food without adding kilos. Use a brush or oil spray bottle to lightly grease the food and you are good to go! You can use an air fryer to make the following recipes: –
- Cheese balls
- Box patties
- Rolls
- Samosas
- Potato balls
4. Quinoa Salad:
Quinoa is a great source of plant-based protein. It is gluten-free and packed with vitamins, minerals, and fiber. It has magnesium, potassium, and folate which are very important for our body. High fiber content regularizes bowel movements. Quinoa salad is a great way to combine the goodness of fruits and vegetables to replenish the starved and dehydrated body at iftar. Drizzle some olive oil and lemon juice to give a tangy flavor and enjoy a bowl of wholesome quinoa salad.
5. Steamed Daal Pakoras:
Ramadan celebration is incomplete without pakoras. However, once you are used to a healthy diet plan during Ramadan, you do not feel like eating oily stuff. Treat yourself once in a while with steamed daal pakoras. Steaming rids you of oil.
Lentils are a good source of proteins. They help in controlling blood sugar, blood pressure, and cholesterol level.
Studies also indicate that lentils help in weight loss. You can make onion, green onion, spinach, or green chili pakoras using lentils like moong, masoor, and chana.
Using this diet plan in Ramadan, you can lose weight and maintain clean, fresh, and glowing skin. Eating healthy food helps us stay young and fit. Many people get sick on Eid as their bodies give up due to excessive consumption of unhealthy food during Ramadan.
We can prevent many illnesses and diseases by taking care of our diet. Rejuvenate your body and soul this Ramadan by adopting healthy habits. Bring out a better version of yourself this Eid by adopting a healthy diet plan in Ramadan to lose weight.
See More: 4 Best Times When Your Duas Are Accepted In Ramadan
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