It is important, in certain cases, to consult a dietitian when fasting Ramadan to assess calories and the appropriateness of a daily weight gain plan during the holy month, and these are some tips.
Many ask themselves: How do I gain weight in Ramadan? The correct medical evaluation of weight depends on the measurement of “body mass”.
The World Health Organization has defined degrees of obesity based on the body mass index (BMI), which is calculated through the following formula (Is your weight healthy? Enter the BMI calculator)
Nutritional advice to gain weight during Ramadan
At first glance, the relationship between being overweight and fasting in Ramadan seems
remote. However, following a healthy lifestyle during fasting days, and adopting some of the following tips, will enable you to gain weight:
1- Regular meals
Always make sure to plan regular meals during the time period between breakfast and suhoor, i.e. eating small meals as close as possible every 3 hours.
2- Not giving up the Suhoor meal
Many people abstain from this meal for various reasons, and this is a bad habit! Suhoor meal must contain :
- A type of protein, such as 5% fat cheese or an egg with bread made from whole wheat flour.
- A little healthy fats like olive oil, olives, avocado or flour.
- Lots of vegetables.
As for people who find it difficult to eat a meal like this, they can eat milk with oatmeal or morning grains and a kind of fruit, as such a meal is a snack and it does not take more than several minutes.
- Do you maintain your health during Ramadan?
Make sure to eat calorie-rich meals and meals as per the nutritionist’s recommendations.
4- Focus on specific foods
Be sure to add weight- helping foods to your Ramadan diet, such as:
- Honey, mayonnaise, butter, cream, and cream.
- Dried fruit.
- Food sauces.
- Fat cheeses.
- Nuts (pistachio, cashew and almond).
- Milk shake: 1 cup of milk, 1 large banana and 2 ice cream balls.
5- Pay attention to eating times
You should maintain a time period between eating and drinking fluids during Iftar and Suhoor meals.
6- Diversification of meals
Being overweight does not mean just eating sweets and sweetened drinks, but it is important to rely on diversification from all food groups, especially for breakfast and suhoor.
7- Physical activity
As it has an effect on weight gain by building muscle mass, especially some strength exercises that help increase muscle mass.
8- Weight control
It is important to monitor the weight during fasting days, so that it does not decrease too much, and if this happens, it is advised to consult a doctor or dietician.
It is important, in certain cases, to consult a nutritionist before fasting Ramadan to assess the calories and the suitability of a daily nutritional plan during the holy month.