The first week of Ramadan is the most important, because it determines the shape of the entire month.. The goal is not deprivation, but to regulate, stabilize blood sugar, and prevent weight gain that occurs due to sweets and fried foods.
Basic rules to follow throughout the week
Start breakfast with just one date and a cup of water
Wait 10 minutes before the main dish
Avoid fried foods daily
Sweets only twice a week and in small quantities
Drink 6 to 8 cups of water between iftar and suhoor
Walk 20 to 30 minutes two hours after breakfast
Balanced daily model
Breakfast
Dates + water
Vegetable or lentil soup without cream
150 grams of protein (grilled chicken / grilled fish / boiled meat)
4 tablespoons of rice or a small piece of local bread
Large salad plate
After Tarawih (light snack)
Light yogurt + a teaspoon of honey
or
Fruit
or
Handful of unsalted nuts
Suhoor
2 boiled eggs or 4 tablespoons of fava beans with light olive oil
A small loaf of bread or a slice of whole grain toast
Cucumber and lettuce
A cup of yogurt
Avoid pickles and salty cheese
Exactly the plan for the first week
Day 1 and 2
Reducing quantities only without deprivation, the goal is to accustom the body.
Day 3 and 4
Reduce starches by half and increase vegetables.
Day 5 and 6
Eliminate sweets completely, and focus on protein.
Day 7
A flexible day with a snack you like without excess.
