Diet plan in ramadan for weight loss 10 kg

Such as the deep fried snacks like samosa, pakora, and fried chicken can be replaced with fruits.

And the best way for the purpose of to refresh the stomach is the usage of fruits. Fruits provide the energy required for the human body to work properly and help in weight loss. Avoid the use of starches by skipping the use of bread, pasta, high sugar foods, and fruits. Replace processed foods like soda and deserts with alternative sweets that contain fewer calories. In Ramadan, the iftar meal is the major cause of an unbalanced diet and overeating. During fasting, the human metabolism slows down and the energy needs of the body decrease as well. Use dates to break the fast as it provides enough energy and sugar which the body requires after a fast.

One date is enough for this purpose because dates contain a high amount of sugar. Avoid the creamy dishes and appetizers that are nothing but carbohydrate packs. Due to long fasting hours, the eating hours are quite short in the upcoming Ramadan.

But this not a reason to skip the suhur meal. Skipping the suhur meal will compel you to overeat in the following iftar meal. In Suhur, limit the usage of salt in food to avoid the thirst in the fasting hours. Eat whole-grain bread, eggs or cheese which are a source of protein, and yoghurt.

By doing this we waste the golden chance to do some exercise which could help us to lose weight in Ramadan. Sleeping after suhur meal is common in Pakistan which makes people lazy throughout the day and increases the chances of obesity. Spend your time in offering regular prayers and reciting the Quran as it will also help you to stay active.

The Complete Fat Loss Guide During Ramadan

After a daylong fast, drinking water becomes the first priority. Overdrinking of water in iftar can disturb your stomach. So, first, break your fast with something else and then drink a single glass of water or juice. It would be good to consume more amount of water as it is the main key point to lose weight in Ramadan. By doing so, you can evade dehydration in fasting hours and control the consumption of sugar after breaking fast. But you have to be careful while drinking water in your eating hours.

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So we have a plan for you. The water requirements of a person can be broken down like this:. This proper use of water will help you to burn fats, clear the waste items out from kidneys, and clean the stomach. Wierd cross country skiiing machine? Now, will doing cardio the day after I train my legs negatively affect muscle growth on my quads, hamstrings and calves? Also, will doing cardio immediately after squats, leg curls etc be bad for my legs?

I know it will help me burn fat but I really cannot afford to lose any muscle. I do not mind burning less fat, in favor of building more muscle. Being weak is far worse than being fat. The truth is, power defines a man. Financial, physical and so on and so forth. I am uber keen to build muscle. Atleast 1kg per month.

I need to get in shape for reasons far beyond just looking good or being better in sports and I do not wish to disclose them on a public forum. Do you think this would significantly advance my gains? I apologize for so many questions but I want to do this right. I know alot of people on this forum will take your advice and get lazy and not follow it.

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5. Have a light, balanced iftar.

I want to make sure I do it right. Thanks for everything Fahad! You are doing a great service to Kuwait!

Ramadan Weight Loss Diet Plan

Yet another informative post from the really vast source of information on health and fitness I have come across so far. I do not have a specific problem area but I do look overall overweight. I am looking forward to losing around kgs and head towards a healthier lifestyle. I have a treadmill at home and have recently started doing interval cardio after reading some of your previous posts for 30 minutes. Thank you so much Fahad for such a great post. Here is my profile:.

Goal: Reaching around 75 kgs with low teens body fat with a slow but steady fat loss while maintaining muscles. I usually aim for about 1 to 2 kgs of fat loss per week. Ramadan lifestyle, excercise timing: Well, before Ramadan, I am currenly eating 5 to 6 balanced meals per day while creating a caloric deficit, 30 min cardio 3 days per week, alernating with 45 minutes sub-maximal weight training 3 days a week, with Fridays off. I usually split my weight training in 2, upper body and lower body alternating. In Ramadan my working hours will be from 10 am to am and from 8 pm to 11 pm. I currently live in Doha, Qatar, which means the Iftar and Sohoor times are very close to yours in Kuwait.

My sleeping hours are variable, usually 5 to 6 hrs at night, and one hour nap in the middle of the day. Family gatherings: Well, practically none, as I will be spending most of this Ramadan alone, while my family are abroad. Fortunately, I hope this will make it easier for me to control my diet. As for Ramadan, I am sure I dont need to tell you about all the sweets I will see around me from Konafa, Katayef and other deadly sugars all over the place. I hope I can still fill in my 3 days cardio, 3 days weights and frequent meals all through ramadan and still manage to loose wieght at my same rate.

I was hoping for a little guidance from you with that. A also forgot to mention that my cardio is mainly in the morning before work as I have a treadmill at home. The weight excercises are mainly on a home cable machine and adjustable dumbells. I work out at home to fit my busy schedule. I will later email you my detailed excercies to get feedback if you will allow me.

Wolverine, Hey there! My apologies for the 5-day late reply; had an awesome activity-packed weekend. On the other hand, losing 10kg of fat is possible. What about futoor?