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Why your diet plan and exercise choices effect more than your physical health

Exercise during Fasting help us to make life healthy and fit.

5 tips to keep you fit during Ramadan

Today we are going to talk about Fitness in Ramadan. Ramadan is a sacred month in which Muslims refrain from eating, drinking and some other halal things from sunrise to sunset (once at night you can eat, etc.). This holy month has, in addition to a religious function, a sanitary (purifies the body), mental (strengthens the will) and moral (make understand what people deprived of food suffer).

1. Avoid eating sweets in an uncontrolled way

It may sound strange but many people during Ramadan far from losing weight gain a few kilos, this is partly due to a large number of typical sweets that are consumed during this month. My advice is that we control this type of food because it contains saturated fats and sugars in an uncontrolled way. Even eating less during this month if a large part of the food we eat is hyper caloric at the end of the month we end up gaining weight.

2. Control the food that breaks the fast

The vast majorities of fasting practitioners this month are eager for the first meal and try to eat as much as possible to try to satisfy themselves. The truth is that the selection of food that is made is not very satisfying since they are usually sweet, pastries and high-fat foods.

As a general rule, protein-rich foods (fish, meat, eggs) tend to satiate more and avoid feeling hungry for longer. If you want to control the numbers of calories you eat and at the same time eat a lot of vegetables are good choices because they are very satisfying and have few calories.

3. Choose the best foods for your last meal

Normally the last meal is not usually taken into account and being late in the morning (before dawn) is usually taken very lightly. However, for me, it is the most important food of all since it is the one that will give us the energy to endure the fast. This food has to be a large amount and rich in energy foods, to lend a hand I will recommend foods to incorporate in your food:

Oats: contains phosphorus, iron, calcium, and lecithin and is a complex carbohydrate, which means that digestion is slower and provides energy for longer.

Nuts: they are one of the most energetic foods that we can find. They provide a high content of essential fatty acids that our body could not obtain by itself, and they are a high source of protein.

Eggs: Rich in vitamin B and vitamin D and one of the highest sources of protein. In addition, vitamin B converts nutrients into energy, making them good breakfast food.

Banana: Each banana only contains 100 kcal, but this fruit is very beneficial for the nutrients it brings to the body. Rich in fiber, magnesium, and potassium. They also speed up digestion, which prevents your body from spending so much energy and you feel tired after eating.

4. Exercise in the morning

As much as possible (as long as your routine allows it) you should exercise in the morning. In the late afternoon, our energy is scarce and we begin to get that feeling of sleep. However, in the morning we still have enough energy that will allow us to train without affecting our performance. In addition, if we leave the training for later, a sense of vagueness usually enters and we end up forgetting about the training.

5. Return to your food routine after Ramadan

It has happened to many of us that after a month of fasting we get a feeling of anxiety about terrible food. The most common is that after this month everyone swells to eat for weeks to soothe that anxiety. My advice is that we control this post-Ramadan week since that is when more weight is usually taken and worse meals are made. A proper plan would be to return to the food we had before this sacred month and little by little the anxiety will disappear

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