Since we are celebrating the holy month of Ramadan these days, after fasting for several hours during the day, people are often unable to resist the temptation to binge eat after breaking the fast, and end up gaining weight. Here are simple steps to avoid gaining weight during Ramadan.

Start with dates. You can take from one to three pieces with a big glass of water. Then go to prayers so your body can be ready for food.

When back, continue with soups and salads, then protein. Postpone the carbohydrates, as eating them at the beginning increases the feeling of hunger.

Take one of the drinks that helps reduce weight during suhoor like a mixture of ginger with peppermint and lemon; or cinnamon with honey and lemon.

Take a share of sugar but not directly after Iftar. At least two hours later is preferred.

Suhoor meal could be responsible for weight gain, as it is taken directly before sleeping. It’s preferred to favor proteins like yogurt, ful (fava beans) and eggs, and reduce sugar and carbohydrates.

When cooking, make your favourite Ramdan recipes healthier by avoiding deep frying whenever possible. Instead, reduce the amount of fat in your meals by cooking your food with a little bit of vegetable oil, baking, roasting, steaming or grilling.

Avoid eating continuously, especially between Iftar and Suhour, which is sometimes accompanied by tiredness because of the feeling of fullness.

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Walk everyday for at least half an hour to one hour in order to burn the extra calories.

Eat a fruit salad instead of Arabic sweets every now and then.

Choose low fat dairy products and lean meats.

Have fresh fruits and fresh juices without added sugar, instead of the readymade ones, which may contain high amounts of sugar.

Drink at least eight glasses of water during the non-fasting hours.

Have your soup and salad first. These are low in calories and make you feel full.

Chew your food slowly to avoid indigestion.

Avoid overeating. Have a light Iftar that includes reasonable food portions.

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What is your biggest food temptation when it comes to Iftar?

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