Ramadan is an ideal time for overweight people to try and normalize their weight. This doesn't mean that they must starve even after breaking their fast at sunset. They can eat everything off the table, but must take care to eat smaller portions and avoid second and third helpings. Dr. Uthman Metwli, head of the cardiology department at King Fahd hospital, Jeddah, says, “Overweight people who are fasting in Ramadan should try and eat a balanced diet containing food from each food group such as fruits, vegetables, meat, chicken, fish, bread, cereals and dairy products. It is better to have plenty of fresh vegetables which have antioxidants and grilled food after the fast.” “Many people keep eating so much at the time of iftar, that it is hard for them to move afterwards. Ramadan is supposed to teach us self-discipline in all matters -- physical and spiritual. Prophet Muhammad, peace be upon him, recommended that we should eat one-third food, one-third water and leave one-third breathing space at every meal, but sadly not many people follow this advice.” According to Dr. Metwali, the body's immediate need at the time of iftar is to get an easily available energy source in the form of glucose, which is necessary for every living cell – particularly the brain and nerve cells. Dates and fruit juices are good natural sources of sugars and shouldn't need extra sugar to sweeten them. Artificial packed juices, sherbets and cordials with added sugar have been found to be unhealthy and lead to weight gain. A simple way to bring one's weight down to normal is to eat less food and cut down on the calorie intake as compared to the food intake during normal days. This is easy to achieve in Ramadan, because people don't get the chance to snack between meals or binge during the day. The main test is not to overeat after iftar, which will be enough to cut down on calories, resulting in weight loss. Reem Omran, a 25-year-old teacher says, “I have to take extra care of my weight in Ramadan. I lost a lot of weight last Ramadan simply by maintaining a balance between the calories I consumed and the calories I lost through exercise and regular work.” Hind Al-Hamoud, a 40-year-old housewife says, ‘' I usually drink water half an hour after I break the fast, which helps me lose weight.'' However, according to Dr. Metwali, the idea that drinking water at a certain time is the perfect way to maintain their weight, is a misconception. Dr. Mohammed Zafer, Professor of Nutrition, advises people to drink sufficient water after iftar to avoid dehydration. He also advises people to eat sufficient vegetables and fruits, which give a feeling of fullness and are a good source of dietary fiber. Dr. Zafer warned people against the consumption of food with high sugar, spicy food and drinks with caffeine such as Coke, coffee, tea and energy drinks immediately after the fast . Dr. Monirah Al-Harbi, says, “It is possible to safely lose upto 4 or 5 kilos in Ramadan just by eating sensibly. Eating three meals will not affect your weight, if you choose what you eat carefully and don't overeat.” For example, Dr. Monirah proposed a sample diet for overweight people: ‘'At iftar drink some water, low-fat yogurt, fresh fruit juice or soup without fat or meat. Drink just 250 milligrams of soup. Have your main meal later -- it doesn't matter what it is as long as you stay off sweets and keep your food portions small. Go for a walk after your meal to work off the extra calories.” “At suhoor, it's a good idea to eat slow digesting foods which contain fiber rather than fast-digesting foods like refined flour and sweets. Slow digesting foods last up to 8 hours, while fast-digesting foods last for only 3 hours and make you feel hungry much faster. You can also divide your plate into three parts: a quarter for bread, another quarter for meat and the other half should be salad,” she says. __
