What to eat during Ramadan

During the sacred 30 days of Ramadan, Muslims fast from sunrise and end their fast once the sun has gone down, meaning no food and drink during this time. Therefore what’s eaten before sunrise and after sunset can play a huge role in helping you to stay healthy, happy and energised. If you’re partaking in Ramadan, we’re here to support you with what to eat to feel your best and maintain your results.

From evolveyou-team | Apr 22, 2024

As there will be no food during the day, what you eat before sunrise is important as this will provide you with the energy you need to fuel, nourish and support you throughout your day ahead. So here are our top tips on what to eat to sustain your energy, boost your mood and maintain your results: 

1. Fuel up with fibre

When it comes to starting your day, fibre is the way to go! Foods high in fibre like:

  • Wholegrains
  • Fruit
  • Vegetables
  • Legumes

help to balance your energy levels, as they slow down the release of sugar into your bloodstream, providing a steady flow of energy to keep you going throughout your day. Foods high in fibre foods also help to keep you fuller for longer, making it easier for you as you fast during the day. This is because when eaten, soluble fibre mixes with water in your tummy and forms a gel that coats your digestive tract. This slows down the rate at which food passes through, extending your feeling of fullness. If you’re looking for high fibre meals that are delicious and nutritious then look no further! These EvolveYou breakfasts are perfect to enjoy at Suhoor to keep you full, satisfied and ready to take on your day:

Carrot Cake Chia Pudding

Pesto Eggs 

2. Power up with protein 

When choosing what to eat at Suhoor and Iftar, prioritising protein is key. High quality protein like:

  • Chicken
  • Turkey
  • Eggs
  • Fish
  • Legumes
  • Greek yogurt
  • Tofu 

are responsible for the repair and rebuild of every cell in your body. From your hair, to your muscles, to even your organs, protein plays an essential role in helping every cell function the way it should. Not only is protein vital for rebuilding and regenerating your cells, but just like fibre it’s great at keeping you fuller for longer. 

Top tip: Aim to enjoy a meal containing protein and fibre to really maximise fullness (along with all the other health benefits). Looking for a nourishing way to end your day? For balanced recipes packed with protein and full of fibre why not try our:

Lentil Soup with Sauteed Spinach

Cod and Mango Salsa

Creamy Chicken & Tomato Pasta

3. Variety is key 

During Ramadan, the nature of no food or drink during the day means it’s especially important to enjoy a variety of foods at meal times, so that your body has all the vital nutrients it needs to thrive. An easy way to pack in a variety of fruit and vegetables is to accompany your meals with a tasty smoothie or juice.

Why not sip our delicious, Vanilla Mango Green Smoothie at Suhoor or enjoy our Apple Crumble Smoothie, as a healthy dessert at Iftar.

4. Go Slow 

The absence of food and water during the day can make it more tempting to rush and eat as much as possible when it comes to meal times. However, doing so can not only overload the tummy causing indigestion, but it can even make you sick. Therefore, try to be mindful about the way you chew and enjoy your food, slowing down to appreciate the colours, smells and textures and listening to your body when it tells you it's full.

5. Hydrate 

Hydration is key for health and wellness and it becomes especially important for those during Ramadan. Water is vital for every bodily process, from regulating your temperature, to lubricating your joints to helping your heart and lungs function. Therefore during Iftar and Suhoor, it’s important to stay hydrated, drinking at regular intervals to help the body with all its essential day to day functions and activities. To stay hydrated during Ramadan here are some of our top tips to avoiding dehydration and to help you feel your best: 

💧 Keep a bottle or glass of water with you during the evening and morning, taking regular sips. Did we mention we have an EvolveYou Flask, to help you stay on top of your H20…

💧Limit your intake of caffeine, as this will dehydrate you as it makes you pee more often! 

💧 Enjoy a wide variety of water rich fruits and vegetables like oranges, apples and tomatoes

💧 Save your more intense workouts for the evening or before sunrise, so that you’re able to refuel and hydrate after.

The bottom line 

Ramadan is a holy and special time for many Muslims, with the act of fasting serving as a reminder for many of the less fortunate and to practise gratitude.  With the absence of food and water during the day it just means that what is eaten before sunrise and after sunset needs to be more carefully thought out. Remember pack your meals with protein, fuel up with fibre, stay hydrated and enjoy a wide variety of nourishing foods. Here at EvolveYou we stand with our Muslim sisters, as we support you along your journey during this special time. 

Wishing you a blessed and happy Ramadan from all of us at EvolveYou

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Alice Fontecilla
Alice Fontecilla is a qualified personal trainer and sports massage therapist with over 7 years of experience in the world of health and fitness. She also holds a Gestalt counselling certificate as she believes true health stems from a harmonious mind, body and soul.

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