Ramadan is a holy month
During this time, it is important to maintain a healthy and balanced diet to stay energised and
healthy throughout the day. 

Nutrition recommendation designed for the month of Ramadan:

Suhoor (Pre-dawn meal):

This meal should be consumed before dawn and should include Fat, protein and fruits to keep you feeling full for a longer time. Good options include omelette made in butter berries, citrus fruits sprouts cooked in butter, soaked almonds or walnuts, eggs, cheese, and yogurt. It is also important to drink plenty of water to stay hydrated throughout the day.

Iftar (Breaking fast):

This meal is consumed after sunset and should include a balanced mix of carbohydrates, protein, and healthy fats. Good options include lean proteins such as red meat, chicken, fish, complex carbohydrates such as carrots, cucumber beetroot, green vegetables and fermented pickles. It is important to avoid consuming vegetable oil or processed foods, as they can cause digestive discomfort.

Hydration:

It is important to drink plenty of water throughout the day to stay hydrated. Aim to drink at least 8-10 glasses of water between sunset and dawn. You can also include water-rich foods such as watermelon, cucumbers, and oranges to boost hydration.

Salt bathing:

Bathing is a good way to hydrate your body, your skin literally absorbs 1.5 l of water every time you bathe. Salt bathing will increase hydration of your own body.

Overall, it is important to maintain a balanced and healthy diet during Ramadan to stay energised and healthy throughout the day. Remember to listen to your body and eat mindfully to ensure that you are getting the nutrients you need.

List of do’s

• Sleep on time before 11:00 p.m.

• Take morning sunlight

• Try not sweating too much

• Eat more healthy fat in diet

• Consume activated charcoal or psyllium husk before meal, these are binders used for removing toxins, heavy metals and parasites from the gut.

• Cold showers, cold showers improve fat burning & increase feel good hormones.

• Keep your exercise intensity low or moderate.

List of don'ts

• Avoid eating too much simple carbohydrates, especially wheat and bread.

• Avoid consuming vegetable refined seed oil and cook your meals in ghee or butter.

• Avoid sweating too much.

• Avoid getting angry or shouting on someone.

Your Like Human Coach 

Niranjan.G.Dhuri