Be sure to eat high-quality meat and vegetables in the days of fasting.
Ramadan is a month in which Muslims throughout the world pass a daily fast – banning food, drink and smoking from sunrise to sunset.
However, many non-Muslims look to the physical benefits that can be achieved through fasting.
Dr. Lanalle Dunn, the founder of The Chiron Clinic, recalls that many of her non-Muslim clients followed diet 5: 2 in Ramadan.
“The premise of this diet is five days of the week during which you eat as you usually do, there are no restrictions on food, drink and anything. But after two days of your choice a week, you only consume 500-600 calories for 24 hours.”
Dr. Lanalle offers her most important advice on how to benefit from diet 5: 2:
Focus on proteins and vegetables
Make sure to eat high-quality meat and vegetables in the days of fasting. This will help you stay without food for longer and you can eat lots of vegetables filled with a small amount of calories. I advise my customers to stick to fish, shrimp, chicken, turkey, pork, beef and eggs.
Adhere to a low-carb diet in the Mediterranean style, whether on days when you are fasting or when you are not. This means more olive oil and nuts, as well as lots of eggs, yogurt, fish and vegetables.
Drink plenty of water
It is important to drink plenty of fluids (although not allowed during Ramadan for fasting Muslims), Diet 5: 2 allows drinking water. Hold eight glasses a day, and also remember that tea and coffee are allowed (without milk and sugar).
Get rid of harmful fast food
Make sure to get rid of any temptation, so you are less likely to cheat on hard days and less likely to indulge in other days. Instead, make sure you have healthy snacks to eat if you are hungry. Celery and carrots with chickpeas are one of my favorites personally.
It is important that you continue to exercise if you want to maintain or lose your current weight. I would recommend doing muscle building exercises as well as aerobics like walking and cycling.