Fasting during the month of Ramazan can be a very cleansing time for the mind and body. It brings about calm and serenity within oneself, but if one is not mindful, it can bring out many side effects like fatigue, dehydration, tiredness, dizziness, and malaise. Since Ramazan has arrived during the hot and humid season this time, we need to take extra precautions to keep ourselves fit during this holy month.

Fasting helps to get rid of all the toxins and waste that gets accumulated in our body either due to an unhealthy lifestyle or due to the processed foods that we consume in our diet.

In the normal state, our body uses glucose as its primary source of energy; once glucose is used up, fat is the secondary source and lastly protein gets broken down for energy. Our body stores glucose in the liver, muscles and tissues. Crash dieting for long periods of time such as days and weeks leads to starvation where protein from the muscles gets broken down causing the person to look emaciated and weak. Fasting during Ramazan, however, involves eating during pre dawn and dusk onwards; this helps in refuelling the body. So, only glucose and fat gets burnt off, leading to healthy weight loss.

It is important to eat right during Ramazan, as the body needs all the nutrients to be replenished. After a few days the body gets used to fasting for a number of hours; you will notice a certain alertness that comes with it. In order to reap these benefits, one should try to reduce unhealthy habits, such as smoking, chewing tobacco, etc, before Ramazan so as to prevent feeling the withdrawal symptoms in full force during the fast. Also, try to eat wholesome foods from all food groups so that your diet becomes healthy and you maintain optimum health.

Remember, Sehri is a must. Do not skip this otherwise you will feel sluggish, sleepy and dizzy the whole day. Your body would already be depleted of essential deposits due to the previous day’s fast. Try to eat slow digesting foods such as oats porridge, whole wheat bread and fresh fruit juice and have plenty of water. Avoid fried or oily food as this will only increase your thirst later on in the day. Remember to have at least two dates for sehri as this not only provides a lot of energy but also contains minerals like potassium and as such, it will leave you feeling fresh during the fast. Iranians usually have a slice or two of watermelon at sehri as it eliminates thirst for the rest of the day. Remember, you are fasting; the point is to achieve physical and spiritual enlightenment. It does not mean that since you will skip lunch, you become gluttonous and overeat. Try to eat sufficiently; greasy food will only make you hungrier. Wholesome foods will last longer and since you need plenty of fluids, eat fresh, juicy fruits and water to avoid dehydration.

Iftar should consist of a date or two and a glass of water. Take a break for about five to seven minutes and then have small meals at regular intervals. This gives the stomach a chance to digest food properly after a large span of time of not digesting anything. Eating a lot at once will cause indigestion, acid reflux, heart-burn and a number of other gastric problems. Too many fried and oily foods for iftar, as our culture demands, are quite harmful for the body. Apart from weight gain it also causes acidity and gas as well as bloating and heaviness.

Constipation is a common ailment during Ramazan; try including fibrous food in your meals and have plenty of fluids, a little exercise is good for the body and aids in digestion; try going for a short walk after iftari, if only outside your house or walk to the nearby mosque for prayers, this helps keeping the body and mind fresh and helps bowel movements too.

Cramps, headaches and acidity too are common. Cramps can be reduced by eating potassium rich food like bananas and dates and having plenty of water. Headaches can result due to hunger and withdrawal symptoms. Try to get proper sleep and taper off your addictions prior to Ramazan. Acidity can be helped by eating small meals at intervals.

1500 Kcal sample menu for Ramazan

SEHRI ½ cup orange juice +1 chappati + 2 tbsp aaloo sabzi OR ½ cup orange juice + 1 cup porridge + 2 dates OR ½ cup orange juice + 1 boiled egg + 2 slices whole wheat bread OR ½ cup orange juice + 1 boiled egg + ¼ cup paneer / cottage cheese OR ½ cup orange juice + 2 tbsp jam + 1 slice whole wheat bread + 1 tbsp margarine

IFTAR 2 large dates + 1 cup lassi + ½ cup chana chaat OR 2 large dates + 1 cup lassi + ½ cup fruit chaat OR 2 large dates + 1 cup lassi + ½ cup loubia chaat

DINNER 3 oz bhuna gosht + 1 chapati + 1/3 cup daal + 1 small mango OR 3 oz chicken tikka + 1 cup green salad + ½ cup cucumber raita + 1 small fruit OR 2 tbsp rice + 1/3 cup daal + ½ cup vegetable broth + 1 fruit OR ½ cup pasta with meat and vegetables + 1 small fruit

SNACK 1 mango + 1 cup low fat milk OR 1 cup low fat milk + 2 vanilla wafers OR 1 cup low fat milk + 2 cookies