Breaking Your Fastadmin
The success of whatever fasting you follow will be helped by your body’s ability to adapt to produce energy from different substrates. For those who do not adapt well, this can increase the stress hormone cortisol, which is not beneficial to the body’s general well-being or weight loss and liver detoxification. Hence, during Ramadan some simple tips to keep in mind while fasting include:
Drink plenty of fluids, especially after a 13-hour fast in Ramadhan. Water is the best choice with something to boost glucose but not overwhelm blood glucose levels. A lightly salted soup and three dates along with water is perfect for replacing energy, fluids and salt balance, especially in hot climates.
Iftar is the main meal and should be the same as a normal size meal taken during the rest of the year. Nutrient density is very important such as good-quality protein, complex carbohydrates and plenty of vegetables. This meal is renowned for its sweet treats during Ramadhan and this is where some restraint and planning needs to be asserted. If you are enjoying these, you must watch the portion of rice, bread and potato taken at the meal, as it is very easy to flood the system with glucose.
Having breakfast before sunrise will take you through the day and needs a balance of complex carbohydrates such as oats or wholegrain bread, a small portion of fruit and protein such as laban, yoghurt, eggs or fish. Watch that you don’t overdo carbohydrates by drinking excess juice or too much sugary tea and coffee. It may be a good idea to skip coffee over this time if it interferes with sleep.
If sleep is an issue during Ramadhan, foods high in the amino acid tryptophan can help make melatonin and be taken before bed. Milk, laban, a small piece of banana and turkey meat are high in tryptophan.
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