In Ramadan, it is very important to take special care of Suhoor and Iftar meals.
Obese people have to take special care of diet to reduce their weight. Which foods should be consumed in Suhr and Iftar in Ramadan, which can reduce your weight quickly. Some such diet plans are being introduced to you .in this article we will discuss in detail the various benefits of fasting.
Sehri diet
Make multigrain/wheat bread in 7-inch (two tablespoons of desi ghee or olive oil) with curry or curd.
Boiled egg can also be used
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Curry can be used with brown or white bread. Yogurt bowl can also be used.
Use sugarcane pudding, or porridge (barley, wheat, millet). Honey can be added by making porridge in water. Make sure to use almonds or walnuts.
Consuming gram flour results in significant weight loss.
Remember to use almonds and walnuts (a handful) as healthy fats keep you from feeling hungry.
Chia seeds are very beneficial for your heart health. Chia seeds are also easily available at your local dry fruit or grocery store. Chia seeds can be added to yogurt and consumed.
Iftar
1. The Holy Prophet (PBUH) used to break his fast with dates.
It is obvious that breaking the fast with dates is better. The energy level of the human body decreases during fasting. Iftar with dates is the best to maintain it. One should drink a glass of water after the dates.
2. Either fruit chaat or chana chaat can be chosen.
3. Vegetables ie spinach and eggplant fritters can be eaten. But eat fritters in moderation
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Remember to avoid deep frying the pakoras and always fry the pakoras in a non-stick pan.
4. Compulsory consumption of fruits.https://seherblogging.com/my-top-tips-to-improve-lifestyle-and-health-toda/
Precautions
Avoid tea and coffee as they increase the intensity of thirst. Avoid fried food, cold drinks, fast foods and milk soda. Cold drinks can be replaced with natural juices (without soda) and milkshakes.
Dinner
Use grilled chicken with boiled rice. Eat a roti with curry. Do not forget to eat salad before roti. Do not forget to walk for 30 minutes after dinner.https://seherblogging.com/the-simple-168-fasting-diet-get-started-today/
Benefits of fasting
Fasting has been an important practice in various cultures and religions for centuries. Fasting is obligatory in Islam, but many people around the world also fast for the health benefits. Fasting has numerous benefits, which not only improve physical health but also have positive effects on mental and spiritual health.
https://pmc.ncbi.nlm.nih.gov/articles/PMC9946909/
Physical benefits
1.Weight Loss
The most prominent benefit of fasting is weight loss. When we fast, our body starts using fat instead of glucose for energy. As a result of this process, excess body fat is reduced and weight loss occurs. Fasting also improves metabolism, which helps in weight loss.
2. Controlling Blood Sugar Levels
Fasting helps control blood sugar levels. When we don’t eat, our body improves insulin sensitivity, which keeps blood sugar levels stable. It is especially beneficial for diabetics.
3.Improved heart health
Fasting has positive effects on heart health. Fasting lowers cholesterol levels, keeps blood pressure under control, and reduces the risk of heart disease. In addition, fasting reduces inflammation in the body, which is very important for heart health.https://www.medicalnewstoday.com/articles/323605
4. Improvement of Digestive System:
Fasting relaxes the digestive system. When we don’t eat, our stomach and intestines rest, making them work better. Fasting also reduces stomach acidity, gas, and other digestive problems.
5. Physical cleansing (Detoxification):
Fasting cleans the toxins in the body. When we don’t eat, our body uses fat for energy, and in the process, toxins stored in the fat are also released. It cleanses the body and also makes the skin clean and shiny.
6.Immune System Strengthening
Fasting strengthens the immune system. During fasting, old and damaged cells in the body are repaired, and new cells are formed. It strengthens the body’s immune system and increases its ability to fight diseases.
Mental benefits
1. Increased mental focus and concentration
Fasting increases mental focus and concentration. When we fast, our body uses fat for energy, which gives the brain more energy. It improves mental performance and we can work with more focus and concentration.
2. Reduction of stress and anxiety
Fasting reduces stress and anxiety. During fasting, the amount of hormone called endorphins increases in the body, which gives a feeling of happiness and peace. In addition, fasting promotes mental calmness and lowers levels of the stress hormone cortisol.
3.Improved Sleep Quality
Fasting improves sleep quality. When we fast, our body naturally settles into a regular schedule, which also regulates sleep times. In addition, fasting increases the amount of the hormone melatonin in the body, which improves sleep.
Spiritual benefits
1. Increase patience and self-control
Fasting increases patience and self-control. During fasting we control hunger, thirst, and other desires, which strengthens our self-control. It is an important part of not only physical but also spiritual training.
2.Feelings of Gratitude
Fasting gives us a sense of gratitude. When we experience hunger and thirst, we understand the plight of those who face hunger and thirst on a daily basis. This instills in us a sense of gratitude and we learn to appreciate the blessings of Allah.
3. spiritual purity
Fasting leads to spiritual purity. During fasting we control our self and refrain from bad thoughts and actions. By this our heart and soul become pure and we become closer to Allah.
Precautions
Fasting has numerous benefits, but some precautions are also necessary. If you have any medical problems, be sure to consult your doctor before fasting. While fasting, eat a balanced diet and take adequate amount of water in Sehri and Iftar so that the body does not get dehydrated.
Conclusion
Fasting is not only a spiritual practice, but it is also immensely beneficial for our physical, mental, and emotional health. Fasting has benefits such as weight loss, controlling blood sugar levels, improving heart health, and strengthening the immune system. In addition, fasting also provides benefits such as mental focus, stress reduction, and spiritual purity. Therefore, fasting is an important part of a complete and balanced lifestyle that helps us live a healthy and happy life.
