Preparing for Ramadan


Shiza Khan is back with more advice on how to do your Ramadan prep like a boss! In part 1 of this series she advises that you keep up with your workout routine whilst introducing nutritious foods! Watch out for part 2.

Ramadan is the month of the Islamic calendar, during which Muslims all over the world, fast from dawn to dusk. Fasting during this month not only entails abstaining from food for the prescribed time, but having control over one’s thoughts, actions, and words. It teaches us not only the obvious, which is the value of food and water, but also tolerance and patience. It makes us sensitive to the issues of hunger, unavailability of clean water, and other blessings we take for granted and waste just because. Ramadan teaches us gratefulness, not only to towards God Almighty but also towards other people.

Fasting for a period of 17-19 hours, 30 days in a row however, is no child’s play. Add to the mix going to school, colleges or work makes it even more challenging. And it’s not only because fasting  in this heat wears you out,but also because the body now has to follow a renewed time-table which it isn’t used to and affects all your day’s activities. In my quest to adjusting in another country, along with making sure I do not fail in my duties as a Muslim or as a student, I juggled through many schedules, trying to make one that fit best and eventually I found one. As a college student then, I found that it worked for me incredibly well, and I was able to use my available time to its maximum capacity. Life after all, is all about balance, isn’t it? And that was exactly why I started this series, where I shall try to dish out tips that will help maximize our time to do all that Ramadan seeks from us in addition to doing the chores that well, must be done.


From eating 3 main meals and maybe 2 smaller ones in a day to 2 meals considerably smaller in portion, is a transition that our body needs time adjusting to. Which is why some people get comfortable with fasting only halfway through the month, and that makes it increasingly necessary to train our bodies so as to ease it into the transition. I find the best time to begin is at least a week before Ramadan starts if not more. Reducing the portion size is a very effective method to achieve this. It is a durable way to train the body instead of  just cutting down an entire meal as the body recognizes meal timings more efficiently as opposed to size. As the days go by, the body starts to use the available quantity of food for maximum energy release.



Opt for lighter ingredients in your meals that won’t cause Gastric issues like heartburn, acidity or reflux conditions. Decreasing the amount of spices used is a very effective way of making meals lighter.  Add plenty of vegetables and fruits to your diet and choose high fibre whole cereals wherever possible. Gradually start decrease the sugar content in your meals, as this is the most easy source of energy, and during abstinence of food, the body’s demand for an easy and quick energy source may cause lack of concentration and will leave you craving sugar the entire day.


Or any other fluid for that matter. Staying hydrated is the key. Make sure you get in a minimum of 8 glasses of water in you through out the day. Your body needs that water to clean itself of the toxic metabolites and to keep functioning efficiently. Also the heat is going nowhere and will only increase as the days pass, increasing the body’s demand for water as losses occur in the form of sweat.


Lastly, there is no need for you to stop you fitness routine if you are on one, definitely not during the preparatory stage. If you eat well and drink plenty water, your body will be able to carry out its regular functions with ease.


Readers with any medical condition that need constant medication are to refer to their doctors before making any changes in their diets and routines. Please DO NOT on any account stop medications on your own accord. Introduction of any new ingredient must be done keeping in mind allergic and clinical conditions, if any.


With that said, I shall also add that this practice worked pretty well for me personally, and as a nutritionist I shall recommend it for healthy individuals, who find it difficult to change their routines. You are however free to mix and match and create your own way that you may find useful, as these are just guidelines. Remember, if you have a control over your diet, you have a control over your life, and it becomes much easier than to concentrate  on praying, study, work or any other job that you do.

I hope this helps, and hope you come back to check the part 2. Till then Stay Healthy, Stay Happy!!

By Shiza Khan

Shiza Khan is an Indian Muslim Clinical Dietitian with a penchant for health foods, I believe the right food can heal the body, mind and the soul. On a mission to making holistic health a possibility, I can be found devouring books in my free time and sharing my ideas on a little corner of the internet. If you want to read more of her ideas and recipes, visit her blog and follow her on Instagram @cal.conn 

Disclaimer: the opinions expressed in this article are solely those of the original author and do not necessarily reflect the views of the website
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