نصائح توعوية حول السمنة والصيام في الشهر الكريم

Dr. Issam Salem Batiah, a consultant in obesity and advanced laparoscopic surgery, confirmed that the month of Ramadan is an ideal opportunity to reorganize dietary habits and lifestyle, and not just a matter of abstaining from food and drink.

Batiah added that fasting, when followed healthily, contributes to reducing obesity and improving overall health.

First: Balanced Nutrition

• Ensure that the iftar and suhoor meals are balanced in terms of quantity and quality.

• Iftar: It is advisable to start with dates and water, then consume fresh vegetables, followed by a protein source and then light carbohydrates rich in fiber, preferably from whole grains such as baked potatoes, while avoiding fatty and processed foods.

• Suhoor should preferably be light and contain protein and fiber, such as yogurt with fruits, and a small amount of nuts or oatmeal with low-fat milk.

• Control the portion sizes and use a medium-sized plate, and stop eating before feeling completely full.

• Reduce sugars and saturated fats, especially after iftar.

Second: Hydration

• Drink adequate amounts of water between iftar and suhoor according to body weight and activity level.

• Avoid excessive consumption of high-sugar and caffeine drinks, as they increase thirst and reduce the feeling of fullness.

Third: Physical Activity

• It is recommended to engage in moderate physical activity such as walking or light exercises an hour before iftar or before suhoor, taking into account the temperature levels.

• Avoid strenuous exercises while fasting, especially in hot weather, and one can engage in activities in air-conditioned places if necessary.

Fourth: Special Health Conditions

• Diabetic patients, those with high blood pressure, and others with chronic diseases need medical follow-up and a suitable dietary plan during Ramadan, and it is preferable to consult a doctor or nutritionist before starting fasting.

• Be attentive to signs of fatigue or dehydration, such as dizziness or excessive sweating, which may necessitate breaking the fast if necessary.

Finally:

• A varied and balanced diet contributes to the prevention of obesity and makes Ramadan a real opportunity for safe weight loss.

• It is important to set a realistic weight loss goal and avoid severe deprivation or neglecting the suhoor meal.

Wishing you a blessed Ramadan, may you be in good health and wellness.