Fit during fasting? this is something that can be done

Tips for staying fit during fasting

Here are some simple ways you can do during the month of Ramadan to keep your body fit during fasting.

1. Don't miss the sahur

The simplest way to stay fit during fasting is never to miss a meal. Just like breakfast, sahur is the most important part of increasing energy intake during the day until it's time to break the fast. Eat right at dawn by paying attention to balanced nutritional intake of complex carbohydrates, fiber and protein.

You can eat foods such as brown rice, wheat, and oats that will keep you full longer. Dietary intake that contains high fiber comes from dates, seeds, potatoes, vegetables and almost all fruits, especially apricots, prunes, papayas and bananas.

Meanwhile, you can get protein intake from eggs, cheese, yogurt or low-fat meats which help increase your energy throughout the day.

2. Meet the needs of fluids

Most of our bodies are made up of water, and we need the same amount of water that is wasted when we fast. Drink at least 8-12 glasses of water a day to be fit during fasting. You can fulfill these fluids when breaking your fast until dawn to help your body stay hydrated.

Also, it's a good idea to avoid caffeine. The reason is, caffeine is a diuretic which makes us urinate more often, so that fluids in the body are quickly lost.

Try cutting back on caffeinated beverages to excess during Ramadan to avoid dehydration during fasting.

3. Eat in moderation

During Ramadan, the most anticipated time is breaking the fast. But unfortunately many people are "crazy" when eating iftar dishes.

Immediately eating a lot of food when breaking the fast will make your stomach bloated and bloated. That is why eating in moderation is recommended when breaking the fast so that you are fit.

You can eat gradually. When breaking the fast, eat light foods such as fruit salad, fruit ice, dates, or water. So after a few hours, then eat a big meal.

4. Avoid greasy foods

The fried menu for breaking the fast is very tempting. However, it's a good idea to avoid all forms of food that are fried in large amounts of oil so that they are fit during fasting.

The reason is, these foods will increase the risk of increased cholesterol in your body.

5. Reduce sugary foods and drinks

You are also required to reduce drinks and sugary foods and processed products so that you are fit during fasting. Many people mistake the meaning of "breaking with a sweet".

Sweet foods or drinks are indeed important to consume when breaking the fast to normalize blood sugar. It's just that you have to pay attention to the portions of sweet foods or drinks that are consumed. Especially if the sweet taste is made from sugar.

The reason is, without realizing it, the drinks and sweet foods that we consume regularly during the month of Ramadan will also cause weight gain.

You have to remember, to ensure that your body is fit during Ramadan, the energy expended must be more than the energy that is entered.

6. Exercise

Fasting is not an obstacle to physical activity. You can do sports with light to moderate intensity after breaking the fast to be fit, when your body has met its energy intake.

Do sports for 30 minutes by walking, cycling, jogging or other exercises that suit your body condition.

7. Get enough sleep

Apart from paying attention to food intake, regulating sleep patterns is also important. Drowsiness during fasting is not because you don't eat and drink all day, but because you don't get enough sleep.

If you have to get up early to prepare a meal, then at night you shouldn't stay up late for purposes that don't really matter.

Try to sleep earlier than usual. For example, after the tarawih prayer. Because, lack of sleep will affect the performance of the brain so that it hinders your activities later.

The methods above will help you stay fit during Ramadan fast.