Do you know the effect of sugars and fried foods and lack of drinking water on obesity in Ramadan?

Dubai: Iman Abdullah Al Ali

Some suffer from weight gain during Ramadan and doctors and specialists have identified a number of causes and practices that greatly affect weight gain in Ramadan and have proposed many solutions to maintain weight and health during Ramadan.

Sheikh Saif Al Kaabi, a leading nutrition technician, confirmed that the 3 main reasons for weight gain in Ramadan are dietary habits related to sugary drinks and fried foods, lack of exercise and lack of drinking water. Noting that solutions to avoid this phenomenon are replacing healthy cooking methods like baking and cooking instead of frying, avoiding drinking sugary drinks and replacing them with water and low-fat dairy, as well as exercises. for at least half an hour a day.

Sleep disorders

confirmed Dr. Muhammad Karajah, a gastroenterologist consultant and endoscope at Sheikh Shakhbout Medical City in partnership with the Mayo Clinic, said the most prominent reasons for gaining weight during the holy month of Ramadan are the added intake of sugar, oils and salt, necessarily healthy. and sleep disturbances, many may suffer in Ramadan from lack of sleep or alter the natural sleep cycle, and there is current evidence showing a strong link between sleep disorders and weight gain, sleep deprivation can lead to overeating , desire for unhealthy choices and more consumption. snacks Sugary and fatty foods, insufficient water consumption and lack of physical activity often come from sleep deprivation or the common misconception that we need to conserve our energy during fasting by reducing physical activity and movement.

bad habits

Regarding the practical steps to reduce the risks of weight gain in the month of Ramadan, Karajah said: Focusing and deliberate choices, setting a goal to improve health during the holy month, is a unique opportunity to get rid of bad habits and to replace them with healthy ones. make sure you eat a balanced breakfast, avoid fried foods and avoid sugary drinks and artificial sugar, replacing it with healthy foods like fruits, hydration by drinking 8 glasses of water in the period from iftar to suhoor, giving prioritize sleep and avoid waking up overnight and maintaining activity and movement.

Dr. Archana Puruchuthaman, a consulting endocrinologist at Fakeeh University Hospital, confirmed that the most prominent reasons for gaining weight during the holy month of Ramadan are overeating, excessive sugar consumption and lack of activity. After a long day of fasting and starvation for long periods, fasters tend to eat excessively during iftar and suhoor. Also, after long periods of not drinking water, the body feels depleted of energy. To address this challenge, people who fast tend to consume sugary drinks or foods, which leads to weight gain. Finally, most people avoid exercise during the holy month. All of this, in addition to unhealthy eating habits during the month, are factors that lead to abnormal weight gain.

two meals

She added: Eating two meals a day is enough to conserve energy. Therefore, we should avoid excesses during iftar and suhoor. It is common practice to eat dates during Iftar, however dates are the highest source of carbohydrates, so they should be avoided / reduced. You can eat healthy breakfast foods like fats in the form of dairy products (cheese and milk butter), nuts (almonds, walnuts, figs, apricots, brazil nuts, brazil nuts), seeds (like chia seeds, sunflower and pumpkin ), and fruit. High fiber foods like vegetables (all kinds of beans and lentils) should be eaten with salads or with vegetable curry as the main meal.

Replace high-carbohydrate grains (rice) with healthy whole grains (like oats or quinoa) and high-carbohydrate flour breads (wheat, all-purpose flour, rice, corn) with healthy whole-grain breads (made with oats, chickpeas, quinoa, rye, or seeds).

Burn fat

As for the dangers of gaining weight in individuals, she said: Fasting is beneficial for the body because the body does not secrete insulin (due to lack of food), which leads to fat burning. Eating carbohydrates leads to the secretion of insulin, which causes fat deposition and consequently overweight, heart problems and affects the kidneys, fatty liver, bone health and other organs. You may also have problems with high blood pressure, cholesterol and type 2 diabetes. For women, being overweight can lead to further complications such as inability to get pregnant, an endometrial disorder or an increased chance for breast cancer. For many people, obesity affects mental health as a result of lowering the level of trust in the individual and his exposure to embarrassment in social situations and negatively affecting his quality of life in general.

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