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Ramadan fasting tips: A Muslim dietitian and personal trainer weighs in

Mohamed Rezk is a registered dietitian in Canada and offers tips on how to handle fasting in the month of Ramadan.
Mohamed Rezk is a registered dietitian in Canada and offers tips on how to handle fasting in the month of Ramadan.

Imagine not eating or drinking anything (not even water) for seventeen hours a day during the hot Canadian summer for a month straight. Many of the over one million individuals who identify as Muslim in Canada don’t have to have imagine how it feels at all.

That’s because many are participating in the holy month of Ramadan, observed by Muslims all over the world. During the holy month, which started June 18, many Muslims fast from sunrise to sunset. The exact date changes every year, which means some years it’s in the winter and the number of fasting hours is shorter. This year in Canada, depending where you live in our vast nation of course, there are about 17 hours of fasting, which is very challenging and is exacerbated by the heat, says Mohamed Rezk in a phone interview with Yahoo Canada.

Have a strategy

Over the years Rezk​, 25, has used his expertise as a registered dietitian and personal trainer to perfect his Ramadan eating and exercise regimen so that he feels the best that he can whilst not eating for hours and hours.

This year he lucked out and is currently in Cairo on business, where he ‘only’ has to fast for about 14 hours per day. Still, whether it’s 14 or 17 hours many people are chomping at the bit when they break fast and often gorge on a giant high-calorie meal right away. This is the wrong thing to do. It’s better to eat a few smaller meals spread out over time to keep blood sugar and energy levels stable, says the member of Dietitians of Canada.

 

“Try to space out your meals,” the dietitian advises. “If you eat one huge meal when you break your fast you’ll raise your blood sugar and end up feeling tired and overly full.”

Instead of gorging he recommends when it first gets dark eating something that provides a mix of carbohydrates, protein and fats. He also suggests drinking at least 2.5 litres of water over the course of the night, which is of utmost importance when it’s so hot out. About an hour and half after the first min-meal he suggests having a second one, perhaps something like dates and milk – which is high in potassium and is a very traditional snack, he notes. Also, focus on eating nutritious, high-water foods that help keep you hydrated such as: watermelon, cucumbers, pomegranate, radishes and tomatoes.

Then right before going to bed have a third meal. He usually opts for something like eggs, with sprouted-grain bread, veggies and cottage cheese.

The eating isn’t over yet. Then at about 3 a.m. he usually rises for a larger meal. While that may sound extreme, it is quite common for Muslims to rise very early in the morning to eat a bigger meal surrounded by family and friends, Rezk says. At that larger meal he suggests having something high in fibre, fat, carbs and protein. Avocado and beans are two good examples of foods that are both filling and good for you, he says.

He says it’s fine to do exercise during the holy month, but suggests scaling back the intensity and frequency a bit. Rezk doesn’t do any cardio during Ramadan, instead just sticking to a bit of resistance training about three times per week.

Not for weight loss

What does he think of people participating in fasting or juice cleanses for non-religious reasons in a bid to lose weight quickly?

“I personally don’t recommend it,” he says. “Dietitians are usually against it.”

That’s because severely restricting your calories in a bid to lose weight usually doesn’t work. Most of the ‘weight’ lost on a cleanse or a fast is water weight, which will be gained back quickly once you go back to eating a higher number of calories again. Instead, he recommends focusing on having a balanced diet and exercising regularly to lose weight.

Fasting during Ramadan is a spiritual experience, it’s not about trying to dropping a few pounds. That being said while Rezk usually doesn’t lose any weight his blood profile generally improves. Fasting isn’t healthy for everyone. He says some people actually gain weight since their sleep and eating schedules are thrown into complete disarray.

“A lot of people survive on one meal per day (during Ramadan),” he says. Often that one meal is very high in calories and very low in nutrients.  

Drinking lots of water and eating a few smaller, nutrient-dense meals is the best way for Muslims to stay fit and keep energy levels up during Ramadan. But, there’s nothing wrong with letting loose every now and again, the fitness expert notes. Come July 17 many Muslims will certainly be ready to celebrate the end of Ramadan, called Eid-al-Fitr, by celebrating with lots of friends, family and food, of course.