Best of the best tips For Fasting at Ramadan

The blessed month of Ramadan is upon we all again.

Insha’Allah, the information presented below will be will be a benefit to us all... amiiin....

Every year, when we sit down and prepare for iftar, I am disturbed at the amount of food that is prepared to break (or open) the fast, this coupled with the actual types of food that are presented is seriously a double whammy! Most of the food is deep-fried, full of sugar, highly processed and causes inflammation and free radical damage - basically: nothing but a health disaster. (Free radicals are formed when weak bonds split in the body, they can damage your body and come from a number of sources, e.g. cigarette smoke, pollution, deep-fried food etc.)


hmmm... I remember, not in the too distant past, I was oblivious to the importance of good nutrition. I too would consume the aforementioned foods carelessly, not knowing the damage it was doing to me as well as its contribution to making my fasts more difficult – yes I said more difficult. Even more surprising and shocking is the fact that at the end of this month many put on extra weight despite the decreased caloric intake (i.e. eating less).

This must really amaze you, right? We all eat less and put on more weight?

So you’re probably wondering how this can occur and what is wrong with the status-quo?

Well before I delve into this, let me explain briefly what happens in our bodies when we fast.

During a fast, our metabolism drops and the body can delegate it resources to healing the body appropriately as opposed to constantly digesting the food we consume.
The body initially uses circulating glucose (i.e. the carbohydrates that you last consumed) to maintain bodily functions and sustain the organs, this source of energy does not last long. Thereafter the body shifts to the glucose stored in the muscles and then the liver (stored as glycogen). After the near depletion of these energy sources, the body shifts to the use of stored protein, this involves converting the amino acids (i.e. protein in its simplest form) into glucose (a process known as gluconeogenesis). When these primary sources of fuel are used, the body finally resorts to the use of fat as energy, though it is not the preferred source.

Because we fast from dawn till dusk, the body’s use of fat is somewhat minimal in comparison to the use of stored carbohydrates and protein.

Fat is very energy dense (approximately 9 calories per gram, where as carbohydrates and protein have approximately 4 calories per gram) and storage in the body is very simple.

The body does not solely use one source of energy until it has finished and then resort to the next, it only uses a larger amount of one compared to the other. For example, fats cannot be used without the presence of carbohydrates.

Don’t get me wrong, we do burn fat during our fast, though not a large amount. Fat is best utilized during sedentary activity (i.e. sitting, limited or no activity etc.), you’re probably burning fat as you read this article, unless you’re running or something – unlikely! So if you’re taking it easy (physically) during your fast, you’re more likely to burn more fat – that doesn’t mean blend in with may other activities...

For those of you who are worried about losing muscle mass, don’t be, you’ll be fortunate if you were to even lose 1% (note: adequate nutrition is also required to minimise this loss further – shall be discussed in the next few blogs and briefly touched upon further below).

In very simple terms that is what occurs in our body during a fast.

So the next question should be... what is a good nutritional approach?

YEAAHhhh... I’m glad you asked hehe...

Well, overeating and gorging on lots of food is definitely one way of upsetting your body (aesthetically and definitely from a health perspective).

Remember, your body won’t have used a lot of fat during the fast (in comparison to the amount of protein and carbohydrates), so replenishing the protein and carbohydrate stores should be the priority, that doesn’t mean you can eat deep-fried chicken and all the sugar you want – that won’t work out very well!

The best food to break your fast with is some dates – we all know this as it was the practice of the prophet Muhammad (S.A.W).


But did you know that dates are highly concentrated in sugars, primarily fructose, which is the sugar that is used by the liver and then supplied directly to the brain! Amazing huh? The first food that the prophet (S.A.W) consumed instantly replenished the energy in a vital organ (the liver) and also his brain.

The liver also plays a major role in metabolism, hence the consumption of dates provides and prepares this organ with the much needed energy to accomplish this task adequately.

Over time, fat stores accumulate environmental toxins such as PCBs, DDT and benzene. When bound in the adipose (i.e. fat) tissue, these toxins are relatively harmless, however during a fast the fat is broken down and used as energy, hence these toxins are released and given a second chance at causing havoc in the body. This should not result in consternation, on the contrary, it is a good reminder of the importance and benefit of appropriate nutrition and its ability in combating such issues. The release of such toxins is minimal as the fast is not longer than 24 whole hours, if this was the case then you really would release more. To really rid yourself of these toxins you would need to employ a detox regime (it’s not that daunting I promise, it’s very simple), however I shall not discuss this topic here as it shall divert us from the purpose of this article.

Simply put, eat foods high in antioxidants (these are natural body chemicals or drugs that reduce and combat free radical damage, e.g.fruit and vegetables – preferably with every meal) and those that have very strong detoxification (i.e. cleansing) abilities (e.g. cruciferous vegetables & sprouts – preferably in raw form or lightly steamed). Any further discussion of these topics would require an article within itself and therefore is beyond the scope of this article.

Now I can’t tell you what to eat exactly, but I can definitely give very good examples that will help you dictate and distinguish good choices from bad.

The first real meal after maghrib should consist of protein (e.g. chicken, turkey, egg white) and carbohydrates (brown wraps – aka Lebanese bread/kubz, brown rice, lentils – also high in protein, beans, quinoa, wholegrains etc.), with little fat (you will probably get enough fat from the above foods, though other good sources of fat are: olive oil, nuts and seeds, avocadoes etc.). I can’t specify exact amounts of food as everyone is different and requirements shall vary considerably, though the best indicator is when you feel content and satiety has been reached without overeating!

Try not to drink too much liquid with your meal (a small amount is fine) as this shall impair digestion. Approximately 30 - 60 minutes after the meal would be an ideal time to consume some liquids.

The next meal (probably after taraweeh) should consist of the same break down of macronutrients (i.e. protein and carbohydrates), though this is not a must, it is recommended. One could simply indulge in eating some fruit or anything that the individual desires (within a healthy reason).

Whatever you do, don’t have meals with a high combination of both carbohydrates and fat. When a high amount of carbohydrates and fats are consumed, the body releases a very large amount of insulin which inevitably results in weight gain as well as a myriad of other problems.

This doesn’t mean you can’t combine the two macronutrients, just be careful not to have too much of both at one sitting.

For suhoor (pre-dawn meal), I recommend a protein and fat meal. Examples of which include eggs (protein & fat), nuts & seeds (fats), fish: salmon, sardines, mackerel (all protein & fat) etc.

Now for those of you who really need some carbohydrates at that time of the morning and can’t possibly see yourselves eating the above, then I recommend steel-cut oats or rolled oats (not the quick cooking ones), barley porridge or a protein and carbohydrate meal of your choice.

It is important to note that the actual food types are just as important. For example, grilled chicken breast (without skin) is far superior compared to deep fried chicken. Deep fried chicken has been deep fried (obviously) in hydrogenated oil (this stuff is so bad that the FDA doesn’t even recommend a minimal amount to consume, they advise to avoid it totally!). In this example, I have stated to avoid the chicken skin due to the toxins in the skin (which is mainly composed of fat – remember this is where most of the environmental chemicals reside as discussed earlier) – this is a direct result of the mistreatment of the chickens and the environment and feed they are exposed to.

In terms of carbohydrate choices, the least processed are the best. Brown bread instead of white bread, oats/shredded wheat instead of rice krispies/coco pops etc., basically whole grain carbohydrates as opposed to refined grains. Fruits and vegetables are VERY good sources of carbohydrates and they are totally natural too, not mentioning the many health benefits one can experience with an increased intake, though vegetables contain very little carbohydrates so they won’t be very filling.

Good fat choices include seeds and nuts, olive oil, flaxseed, avocadoes etc.

Initially, when trying to implement this information you may be faced with many questions. This is a good thing, as it can result in you learning new information about good dietary habits and how to distinguish between different types of foods.




↓ short inference from this article ↓
♥ Don’t overeat.

♥ Preferably break your fasts with dates

♥ Don’t consume too much fat and carbohydrates at the same meal.

♥ Avoid highly processed foods (e.g. biscuits, white bread etc.)

♥ Consume whole grains as opposed to sugary foods, this shall help maintain and sustain blood glucose levels for longer and help avoid the slump associated with high sugary meals.

♥ Don’t drink too much with your food, it is better to drink most of your liquids before or after your meal (30 – 60 mins. after is ideal).




less and more in this article, I expect your suggestions and criticisms at the comments box this article below.... thanks before.... billahitopicwalhidayah .... wsslamu`alaikum....



"Happy Fasting Ramadan 1430H FOR all Muslims in the World"

Foods that benefit And Foods that harm in view Islam And Health

The fasts of Ramadan can improve a person's health significantly, but - if the correct diet is not followed - can possibly worsen it! The deciding factor is not the fast itself, but rather what is consumed in the non-fasting hours. To fully benefit from fasting, a person should spare a great deal of thought to the type and quantity of food they will indulge in through the blessed month of Ramadhan. Overeating can not only harm the body but also interfere with a person's spiritual growth during the month.

Hmm... I think at Ramadan Fasting, Health Muslim families have grown up with a habit of "stock up" a lot of food for the month of Ramadhan, so that more is consumed during this time than in the course of several other months combined. At the end of the day, the presence of this too much food on the table tempts one to overeat and makes up for all one has missed during the daytime or at its worst, the meal sometime finds its way to the garbage as a left over. This problem comes in because Muslim families have failed to differentiate between feasting and fasting. It is therefore worth reflecting on the true objective of fasting which is to experience hunger and to check desire in an attempt to reinforce the soul in piety.

If this is exactly what happens in your home, then better do something as soon as you can because Islam strictly condemns extravagance at any level. Extravagance has no spiritual nor moral relevance in Islam, so especially when it comes to the holy month of Ramadhan. Throwing that bread in the garbage is like abusing Allah's, bounty rendered on you, because there are millions unlucky ones craving for that piece of bread. I think if we start thinking along this line then no food will ever be wasted in our homes.

Allah (SWT) says in Holy Quran: "Eat and drink freely: but waste not by excess, for He does not like the wasters." (Surah Al-Araf, 7:31)

The physical body is a gift from Allah (SWT), it is given to humans as an Amanah (in trust) to take care of for a fixed period. How much food is consumed and the choice of food has a direct impact on the physical and spiritual well-being of the person. The food that we consume affects our behaviour and personality. Wholesome, natural and healthy food assists the development of a good personality. Overeating has long been frowned upon in Islam as it is thought to increase worldly appetites and cause sluggishness, thereby 'dulling' the soul, hampering spiritual growth and increasing physical ailments.

Holy Prophet Muhammad (saw) said: "The children of Adam fill no vessel worse than their stomach. Sufficient for him is a few morsels to keep his back straight. If he must eat more, then a third should be for his food, a third for his drink, and a third left for air." (Sunan al-Tirmidhi)

Most of the health problems are likely to arise from inappropriate diet, overeating and insufficient sleep. Human body has regulatory mechanisms that reduce the metabolic rate and ensure efficient utilization of the body's fat reserves in times of hunger. A diet that has less than a normal amount of food but is sufficiently balanced will keep a person healthy and active during the month of Ramadhan. The diet should be simple and not differ too much from one's normal everyday diet. It should contain foods from all the major food groups.

Especially now, when our daily intake is limited to two meals per day, we need to put extra effort into including foods from all the major food groups. Our bodies need at least 40 different nutrients every day to ensure that we grow adequately and maintain good health. Although most foods contain more than one nutrient, no single food provides all the necessary nutrients.

Moreover, foods have benefits that can't be replaced by a pill. It is thus important to eat a wide variety of foods every day, so as to ensure that we get all of these nutrients. The way to ensure variety, and with it a well-balanced diet, is to select foods each day from each of the five food groups.

Even though the thought of sleep may be far more appealing than waking up to force down some food, don't skip breakfast (Sahur). Breakfast is the most important meal of the day. Also it is called as "Sunnat-e-Muakkadah (emphasised Sunnah)".

For years, research has shown that breakfast (the breaking of the overnight fast) provides the essential nutrients and energy needed for concentration while keeping hunger symptoms like headaches, fatigue, sleepiness and restlessness at bay. In addition, it also gets our metabolic rates up and going, it is therefore vital to ensure an adequate intake at breakfast time.

In view of the long hours of fasting, we should consume the so-called 'complex carbohydrates' or slow digesting foods at Sahur so that the food lasts longer (about 8 hours) making you less hungry during the day. These complex carbohydrates are found in foods that contain grains and seeds like barley, wheat, oats, millet, semolina, beans, lentils, unpolished rice and etc.

Ramadan Fasting Health GuideFibre rich foods are also digested slowly and include bran, cereals, whole wheat, grains and seeds, potatoes with the skin, vegetables such as green beans and almost all fruit, including apricots, prunes, figs, etc.

Foods to avoid are the heavily processed, Fried foods, very spicy foods, fast burning foods that contain refined carbohydrates in the form of sugar, white flour, etc., as well as, of course, too much fatty food (eg cakes, biscuits, chocolates and sweets, such as Indian Mithai).


Drinking of sufficient water and juices between Iftar and sleep to avoid dehydration and for detoxification of the digestive system should be encouraged in fasting individuals. However, the intake of large amounts of caffeine containing beverages should be avoided especially at Sahur. For example, drinking too much tea, coffee and cola will make one pass more urine and inevitably cause the loss of valuable mineral salts that your body would otherwise need during the day. Fruits such as bananas are a good source of potassium, magnesium and carbohydrates. However, bananas can cause constipation and their intake has to be balanced with adequate fibre intake.

Refined carbohydrates or fast digesting foods last for only 3 to 4 hours and may be better taken at Iftar to rapidly restore blood glucose levels. Fast burning foods include foods that contain sugar and white flour. Dates are an excellent source of sugar, fibre, carbohydrates, potassium and magnesium and have been recommended since the days of Holy Prophet Muhammad (saw) as a good way of breaking the fast, because Dates will provide a refreshing burst of much needed energy. Fruit juices will also have a similar, revitalizing effect. The meal should remain a meal and not become a feast! Try to minimize the rich, special dishes that traditionally celebrate the fast.

Many of the foods which are mentioned and encouraged are in the Holy Quran, and the Sunnah (the Prophetic traditions) also correspond to modern guidelines on a healthy diet and will help to maintain balanced, healthy meals in Ramadhan. The most commonly consumed foods by Holy Prophet Muhammad (saw) were milk, dates, lamb/mutton and oats. Healthy foods mentioned in the Holy Quran are fruit and vegetables, such as olives, onions, cucumber, figs, dates, grapes as well as pulses such as lentils. The encouragement of fish can be seen in the fact that Islamic law spares fish from any specific slaughter requirements, making it easy to incorporate fish which has scales in a meal.

It is also important to follow good time management procedures for Ibada (prayer and other religious activities), sleep, studies, work, and physical activities or exercise. A good balance in the amount of time attributed for each activity will lead to a healthier body and mind in Ramadan....





"Happy Fasting Ramadan 1430H FOR all Muslims in the World"