Ramadan Kareem diet Plan to lose 10kg or More is briefly explained on this page. It’s the blessed month of Ramadan. Many people get a reason to get fat in this month but hey wait, what if I can help you lose some weight in it? Ok so if you want to lose 10 kg in the month of Ramadan (could be 5 kg more or less depending upon you!) follow this regime.
In this article, we’ll discuss some best practices and diets for sehri and aftari in the month of Ramazan so that you can lose some weight during this month before Eid! By the way, I did lose 10kg in 10 days, earlier too, but not in Ramadan, That routine may help during Ramadan Kareem Diet Plan somehow.
How to Lose Weight During Ramadan?
Figure out what habits cause you to gain weight.
Fasting during Ramadan Kareem Diet Plan is considered a way to break bad habits, so take time to think about why it’s important to you to break your poor habits. Ask yourself questions such as the following:
- Why do you think you need to lose weight? Maybe you are overweight.
- What habits have caused you to gain weight? Perhaps you eat too many sugary snacks.
- How does changing these habits fit into your religious path? You may want to learn to moderate your indulgences.
- Do you feel like your habits are in conflict with what you want spiritually? You may feel like you are too focused on worldly activities and not on your spiritual health.
Replace bad habits with good habits during your fast
While you fast for Ramadan Kareem Diet Plan, you won’t be able to grab snacks or sugary drinks throughout the day. When you reach these moments, handle the cravings with a helpful new habit, such as a short walk, reading an affirmation or your Quran, or focusing your mind and hands-on another activity.
- Take a leisurely walk since you can’t replenish your body with water during fasting.
- Embrace a new hobby, such as knitting, woodworking, drawing, playing a musical instrument, writing, or completing puzzles.
Stay active during your fast, but avoid the sun
Continue to live as you normally would while you fast, which will help you break your bad habits by making you think about the changes you’re making. You will also burn more calories, which will help your weight loss goals. Just stay out of the sun while it’s at its peak from 10 a.m. to 4 p.m. so that you don’t get too dehydrated.[4]
- Continue your normal daily activities.
- Add a yoga routine to your day.
- Go for a stroll.
Do a short, vigorous workout after sundown
Save heavy activity until after sundown, when you can drink water. Since you’re crunched for time after dark, dedicate about 30 minutes to your workout for Ramadan Kareem Diet Plan. Try activities like running, dancing, or other forms of cardio.
- Talk to your doctor before beginning any new exercise programs, if you are overweight, or if you have any health conditions.
- You may want to work with a trainer to create a workout for you. You can find a trainer by visiting a gym or searching online for private trainers. Be sure to check references before you hire someone.
Planning Your Meals and Drinks
Base your suhur meal around complex carbs and lean protein
Never skip your pre-dawn meal for Ramadan Kareem Diet Plan, also called suhur. If you do, you’ll be setting yourself up for a binge after your fast ends for that day. Instead, choose complex carbs like whole grains or oatmeals, along with lean proteins like egg whites, labneh, and cheese. Hold the salt, though, because you don’t want to increase your thirst going into your fast.
- Eat rolled oats, topped with fruit and low-fat milk and paired with an egg.
- Try scrambled eggs topped with light cheese, along with apple slices and a piece of whole-grain toast.
Plan to eat a healthy snack right after sundown if your tradition allows
Since you’ve been fasting all day, you will be very hungry after sundown. Your body will want food, and the iftar meal that breaks the fast could easily derail your efforts. If your tradition allows, prepare a healthy snack for Ramadan Kareem Diet Plan in advance so that you won’t be tempted to grab something that has a ton of calories.
- Choose something easy and flavorful, such as a piece of fruit, vegetables paired with hummus, apple slices dipped in peanut butter, or a small salad.
- If you must wait and join in at a family or community it far, bring a healthy option to the meal that you can start with. After your first few bites, it will be easier to resist overeating.
Drink 8 glasses of water between sundown and dawn
Drink your first 2 glasses at iftar, or start with your small snack. Then drink 4 glasses between iftar and suhur. Finally, drink 2 more glasses of water with your suhur. While it might seem difficult to drink water overnight, it will help you stay hydrated and healthy during your daily fast for Ramadan Kareem Diet Plan.
- Try to spread out your 4 glasses in between iftar and suhur so that you aren’t drinking more than 1 glass in the same hour.
Avoid processed sugar
Desserts and sugary drinks can add up to a lot of calories for the Ramadan Kareem Diet Plan, which can erase all of your hard work. Replace as many as you can with healthy sugars like fruit or natural sweeteners from honey and molasses. These changes can help keep you on track, avoid blood sugar fluctuations, and limit calorie intake.[9]
- Ramadan is a great time to break your sugar habit. If you stop eating it, you’ll stop craving it.
- While fruit is a healthy option, try to avoid fruit juices, which can pack a higher sugar punch.
Read your Quran instead of overindulging after sundown
You are encouraged to read your Quran during Ramadan Kareem Diet Plan, and doing so can help you remember why you are celebrating Ramadan. Instead of your thoughts being consumed with your desire to eat before fasting begins again at sunrise, you can reflect on the teachings and your beliefs
Exercises to lose weight in Ramadan:
You can exercise at these timings in the month of Ramadan: (remember, it might be difficult for the first 3-4 days only)
Before aftari, walk or jog for 30 minutes.
Ramadan Kareem Diet Plan Conclusion
After aftari with date and water, have a break and go to the gym or any other activity for Ramadan Kareem Diet Plan.
Hopefully, you will lose 1 kg in 3 days through this regime and ultimately 10 kg in 1 month of Ramadan!