A Ramadan diet chart contains foods with trans fat, sugar, saturated fat, low in protein, and high in cholesterol. You probably have stepped on the scale and see it show 2-3 lbs more than it showed in the beginning.
Well, can you blame the scale? The month of Ramadan brings happiness, peace, understanding, enlightenment and closeness to Allah. But along with that it also brings with it high level cholesterol foods and the foods filled with fats and sugar. The diet we have in the month of Ramadan is a way of increasing fat and decreasing productivity. You might not see it right now but Ramadan is a great time to get back to your faith and is also a great time to get back on your body aims.
So don’t worry for this purpose I have planned a Ramadan diet chart for all of my Muslim fellows. This diet chart will help you to stop increasing weight in this holy month.But lose a few pounds along the way. I completely understand that it is not easy to ignore the pakoras, kababs and samosas.
Ramadan diet schedule
In this chart, I have categorize foods in all three macro nutrient section like proteins, fats, and carbohydrates as well as will also tell you healthy food options in each of these three categories. Before you read further I want you to calculate your Total Daily Energy Expenditure (TDEE). This will help you to realize how much of each macro nutrient you should take per day and how many calories all of those things add up to.Its a rough estimate and you can do like this.
Take your weight in lbs and eat protein 0.85x-1.0x grams, 2.0x grams of carbs as per your weight and eat fat in moderation around 0.4 grams per your body weight. Keep in mind that 1 gram of protein and carbohydrates is equal to 4 calories while 1 gram of fat is equal to 9 calories. So you need to have a complete diet which means 45% of your calories should come from Carbohydrates, 40% come from protein and only 15% comes from fats. This complete article will touch flexible dieting mixed in with Ramadan so be prepared.
I understand that Ramadan times call for laziness, so there is nothing on this list that is not easy to make and fun to eat. So let’s read out the healthiest and beneficial diet schedule.
Carbohydrates:
We get a lot of these in Ramadan. We get them in Pakoras, Samosas, Rolls, fruit chat, parathas etc. Ramadan feasts like iftari and sehri are full of carbohydrates and is the purpose of weight gain. People shun out fats but take in as many carbs as they want. Although carbs are very important for your body, as they give you quick energy. But this can also lead to increase in weight and filling your fat cells if taken without safety measures.So, here is a complete list of food items that you should be eating as a carbohydrate source in this Ramadan.
Bran bread or whole wheat bread.
This is one of the best carbohydrate source. Replace your tandoor roti with this and it will work wonders for that extra weight gain. Fruits and vegetables of all sorts are the best things as a fruit chat. The good thing about it that it is completely healthy. So eat them as they are the best sources of Carbohydrates.
Basmati white/brown rice.
Although rice gets a bad rep that is not the case at all.But in reality, it is actually quite healthy and one of the best carbohydrate sources. If eaten in a balanced way it could proved to be a very useful food.
Oatmeal
Oatmeal is one of my favourite things and it is to have after two-three hours of iftari as it is rich in carbs and is very healthy. While people may think that oatmeal is boring.But it can be eaten in different manners you want. It could be savory,sweet, have nuts, fruits, meat or spices. Its complete all up to you.
Proteins
Some people might say that Protein is the most important macro nutrient. Well, that’s true but if proteins need to be taken in a proper and in orderly manner and to make proper use of them.
The use of it is making muscle and not acting as a primary fuel source. The human body is designed by Allah in such a way where it starts using something as fuel when it gets it in large quantity. That is the reason you lose fat quickly on a ketogenic diet although you are eating 70% calories from fats.
Keeping the information mentioned in the article above understands the list and make sure it into your Ramadan diet.
Chicken
Chicken is one of the best meats. As it has lean which is the best protein to fat ratio. It can also be used in everything, whether it is a kabab, karahi, or a burger.
Beef
Beef has a ton of protein but has more fat per gram. It is good to eat meat once or twice a week but make sure you do not go off on it. With beef moderation is key.
Mutton which is also known as the king of the meat is really delicious, tasty and superb meat for cooking stews.The only negative point is that it is quite costly and is an obtained taste.
Fish
If you are not eating fish then you are missing out as it is the especially healthy of all the meats and its taste is quite excellent and amazing. Whatever the fish it is, shallow fry fish fillets with the Pakistani masalas are superb and are known to be the heaven on earth.
Eggs. Eggs contain a rich amount of protein as well as fats so eating this in sehri I won’tallow you ast hey should be eaten after iftari around 11:00 PM in that manner by the time of sehri your eggs would be all washed out.
Beans & Lentils
Eat chickpeas, kidney beans, and lima beans. All of these are common in a Ramadan diet so this should not be hard for you to find in your everyday cooking.
Fats
Many people think that fat is the biggest trouble of society but in reality, it is what keeps us going in the long run. Fats are necessary and taste absolutely delicious. A good Ramadan diet chart should have fats in it as well.
So here are all the foods that give you good fats.
Olive Oil
Olive oil is best for cooking and dressing your salads. It is a healthy fat but you should use it strictly.
Almonds, Cashews & Walnuts
These three should be taken in your daily diet as they all contains healthy fats and almonds also contain proteins as well. Use them strictly and as a light snack throughout the day.
Cheese
Cheese is one of my favorite things on this list. People think that cheese is unhealthy but it is wrong. Cheese, when eaten in a proper manner is one of the healthiest things out there. Try parmesan, cheddar, mozzarella, and cottage cheese. They are amazing, tasty and can keep you healthy.
This is the Ramadan Diet Chart and if you follow that according to this article it will not only maintain your health but also a source of adapting good habits.
