In 30 day fasting period during the Holy Month of Ramadan You have to plan a Best Diet plan and lose weight without any exercise. If your goal is to lose weight, then you need to monitor your daily calories intake. This is even more important during Ramadan when it’s easy to over-eat on calories-dense food during Iftar, especially when you’ve gone all day with no food or water. Every meal should include a quality source of protein.
Follow these in Sehar: Sehri should be a wholesome, moderate meal that is filling and provides enough energy for many hours. Try to eat high fiber foods and complex carbohydrates such as grain and pluses. Your body takes longer to break down and absorb these foods, so they will fuel you better during your hours of fasting. Sehri should comprise foods such as eggs, grains with Brown Bread or chapatti. And use also dairy product such as low fat milk, dahi and Lassi. Use food which is high in carbohydrates is highly suggested for Sehri.
Follow these in Iftar: Iftar should be a healthy food also. Break your fast with Dates. Traditionally Dates are eaten at the start of the Iftar. Hydrate before eating. Drink plenty of fluids such as water, freshly squeezed juice, or milk. Use fresh Fruits green veggies. Choose lean proteins to get the benefits with little saturated fats. Include fish, skinless chicken or turkey and low fat dairy to have as part of your Iftar meal. If you’re vegetarian, you can select other protein sources such as beans and nuts. Avoid food high in fat salt or sugar.
Following are some of the foods mentioned in the Qur’an that will help you as an excellent source of nourishment as well:
• Whole grains, Lentils etc.
• Meat – like: seafood, meat of domestic animals (cow, sheep etc.), bird meat etc.
• Leafy greens/vegetables – like: Cucumbers, Gourd, Onion etc.
• Fruits – like: Pomegranate, Figs, Grapes, Dates, Olives etc.
• Liquids – like: Milk, Honey, Water, Olive oil etc.
Following the Sunnah:
• Start with BISMIL ALLAH
• Always eat and drink with your right hand
• Eat with your three fingers
• Finish the dish(only take as much as you need)
• Never sleep after Sehar
Dua for weight lose: Dua to lose weight: ya Shafee, ya Kafee, ya Mu`afee, 100 times and for 40 days
Avoid Food: Don’t use cheese meal. Avoid too much oily food in Your Sehar/Iftar. Don’t use Cold Drinks .Avoid fast food like Pizza, burger etc. avoid bakery product like cake, pastries etc
Conclusion: Ramadan is the special time for Ibadat to ALLAH. 30 – Day period of fasting can be challenging, and it can be very tempting to abandon your fitness and health goal. But it’s very easy to complete the Holy month with improved fat lose while remaining fit and healthy.
Whenever possible, stay away from heavy meals for Iftar that have too much unhealthy fats, salt and added sugar. When cooking, make your favorite Ramadan recipes healthier by stewing, baking, roasting, steaming or grilling and avoid frying. Add herbs and spices instead of salt to flavor your meals. Finally, replace sweets and sweetened drinks with naturally occurring sugar in fruits, dried fruits and fruit salads.