Healthy Lifestyle

Healthy Fasting during Ramadan 2022: The dos and don’ts

Healthy Fasting during Ramadan 2022: The dos and don’ts - GNC India

This year, the month of April holds a very special place in the heart of the Islamic community. It’s because Ramadan, the holiest event for every devout Muslim, begins from 2nd April till 1st May this year. As a part of Ramadan, Muslims religiously fast for 29-30 days, ending the celebrations with the grand meal Eid-ul-Fitr.

The holy month of Ramadan is a time for reflection, prayer, and strengthening the community, but it is also a time when people are consciously aware of what they eat and how their health is impacted.
We are regularly asked: “What should a healthy Iftar and Suhoor meal consist of?” and “How much should I eat if I’m fasting all day?”. With Ramadan, we enjoy spiritual enlightenment, family time, and lots of charity, as well as devouring all the fried delights we await throughout the whole year. While everyone is looking forward to Ramadan, each for their own reasons, don’t let your excitement affect your waistline!

GNC presents a quick guide to staying healthy and hydrated this Ramadan!

For Suhoor, it is recommended to follow a balanced diet containing good amounts of proteins and fibre. The carbohydrates will follow naturally. As a result, the satiety will last longer than with an unbalanced meal. Also, here are few dos and don’ts you can follow:

• The best foods for your body are those that have a lot of protein, such as eggs, which will keep you full throughout the day. You can also opt for the GNC lean shake as a good source of protein and fibre to keep you energetic throughout the day.

• Oatmeal is another viable choice as it contains a high amount of fibre. The soluble fibres in this grain digest slowly and help keep blood sugar and cholesterol levels low. Therefore, it maintains your energy levels normal throughout the fast.

• Dairy products also provide a lot of nutrition for your body. Make yourself a yogurt shake or a milkshake to stay hydrated and full throughout the day.

• It’s better to avoid foods that contain white flour (maida) and sugar, including pastries, donuts, and croissants. The reason being they’re low in essential nutrients and usually only last for about three to four hours.

• Drinking caffeinated drinks, such as coffee, can cause insomnia and restlessness. Additionally, they dehydrate you and cause severe thirst during the day. Thus, it would be best to avoid them.


The best way to break your fast is with soup or dates. This is because dates are loaded with fibre, which will improve digestion and provides a energy boost.Dates can also help relieve constipation. For consuming a good amount of protein, choose whole grains, skinless chicken, and fish.

It’s well-known that milk, yogurt, and eggs are inherently rich sources of proteins. You can choose to include these foods in your regular diet without a second thought.

Here are few more tips to add to your list and what to avoid:

• Say NO to fried, salty, or processed foods with a high fat or sugar content. Instead, eat well-portioned meals suggested by a diet expert. Overeating is a major no-no, as it can result in acidity, indigestion, fatigue, and a feeling of sluggishness. You may feel bloated and uncomfortable if you eat salty foods.

• Dates are a great addition to provide you with instant energy.

• Make sure you drink plenty of water and fruit juices.

• It is important to consume vegetables with good water content, such as lettuce and cucumber to keep your body cool and hydrated.

• Avoid high-sugar foods, such as chocolates and sweets, and carbonated and processed beverages on a daily basis.

• Fried foods are not recommended in large quantities or should be avoided altogether.

GNC Whey Protein supplements are a highly popular way of including additional protein into your diet during Ramadan to support both the building and maintenance of muscle mass. Also, GNC’s whey protein powders are extremely convenient, and provide the protein boost you need at any time – whether at Iftaar or Suhoor.

These few tips will let you enjoy the festival with your loved ones and keep away the health worries.

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