Selma Roth Saudi Gazette Are you among those who plan to get fit and healthy during Ramadan only to find yourself indulging in fried samosas and syrupy kunafa as soon as the muezzin calls for the evening prayer? Or do you wonder if it is even possible to lose weight and gain fitness during the holy month, given your body's slowed-down metabolism in addition to the loads of other obligations? According to Marcel Keppel, owner of “Stepping Stone Lifestyle Coaching,” a coaching institute based in The Netherlands, it is not only possible to shred a few pounds during Ramadan; the month could be a good start for a weight loss program, as there is less time to indulge. “The secret to losing weight is to create a negative energy balance,” he explained to Saudi Gazette by email. This means consuming less calories than you burn and will lead to weight loss. As there are only so many hours you can eat during Ramadan, there's a chance you will consume less calories overall. The Dutch coach, who apart from having two bachelors in physical education and sports management also holds a certified personal trainer degree with the National Academy of Sports Medicine (NASM), has been studying the rules of Ramadan to inform and guide his Muslim clients during the Islamic holy month, which brings about fasting days of no less than 19 hours in the Netherlands. While the hours that we can indulge are indeed less than usual – in the Kingdom the time between Maghreb and Fajr are around 9 hours — we do need to choose our foods wisely, affirms Keppel. “In order to lose weight in a healthy way it is of utmost importance to consume nutritious foods containing vitamins, minerals, protein, complex carbohydrates, and unsaturated fats,” which will help the body maintain optimal digestion and metabolism. Examples of wholesome foods Keppel recommends his clients are vegetables, fruits, legumes, and whole-wheat grains in addition to protein-rich foods like eggs, chicken, turkey, and lean beef, which will keep you saturated for a long time. The high summer temperatures also require drinking liquids in abundance to prevent dehydration. Keppel recommends consuming plenty of water, tea, or clear soups and broths, while avoiding sugary drinks that make you even thirstier. “Besides, I advise everyone to break the fast slowly despite the hunger and to spread out the meals over the period [between Maghreb and Fajr]. This will benefit digestion and make the fast easier.” Getting fit Keppel, who also offers online coaching, says it is possible to begin or maintain a fitness routine during Ramadan, but recommends people to exercise moderately, especially when working out during the day. “Getting fit and fasting is a difficult combination. The moment you want to work out to improve performance you need sufficient fuel, which you will easily be deficient in during a period of fasting.” Keppel therefore recommends adjusting your goals from trying to improve fitness levels to simply maintaining them. “By opting for moderate exercise you will keep your fitness level and be able to increase the intensity to improve performance following the month of Ramadan.” On the other hand, Keppel reckons this month can be a good time to decrease body fat percentage, and, as such, improve body composition. Generally, Keppel encourages his clients to exercise during the night, because working out while fasting brings along the risks of burning your own muscles and dehydration. Nevertheless, even when exercising at night it is key to eat wisely to prevent burning muscle tissue. “First of all, you need to ingest a proper meal one to two hours prior to the training, during which you consume an adequate amount of protein.” Depending on your personal needs, according to Keppel this means 0.8 to 2 grams of protein per kilogram of body weight. “Consuming 10 to 20 grams of protein both before and after your workout promotes recovery.” Besides, it is of great significance to consume complex carbohydrates, which are the body's primary fuel source and prevent the burning of muscle tissue. By sticking to this routine, Keppel says some people may even be able to increase the exercise intensity to include a run or bodyweight exercises. For those who do wish to do some high-energy workouts, he advises to do so one or two hours after a meal, when you have “more energy to perform better and book more results.” It is also of utmost importance to have a nutritious meal following the workout and eat Sahoor as late as possible to replenish energy stores for the next day. People with health problems like heart disease, on the other hand, should limit their exercise to low intensity forms like walking or biking leisurely, Keppel adds. Long term solution While the month of Ramadan can be an excellent month to start a healthy eating and exercise plan, Keppel stresses that losing weight sustainably entails introducing permanent changes to your lifestyle. “If, after Ramadan, you pick up your old (and unhealthy) routine, chances are you will gain weight again, perhaps even more than you lost during this month!” The personal trainer says it is not wise to continue fasting after Ramadan in an effort to lose weight. “Eating every few hours — three meals and three snacks daily — in addition to choosing healthy foods tailored to your personal needs is the way to lasting results.”
