Ramadan begins on February 28. It is a period of fasting that requires precautions if you do not want to risk hypoglycemia, too much fatigue or discomfort.
The start of Ramadan must take place in the evening of Friday, February 28, 2025. One of the five pillars of Islam, “”This fast allows the body to rest to purify itself. The human body is then cleaned old cells, fats, waste and toxins that accumulated it during the year by its diet and its activity“”explains a document from the Ministry of Health of Morocco. But fasting remains difficult for body and mind. It is moreover Avoid for sick people, pregnant women or during periods. What advice to bear it and not put your health in danger? How to avoid hypoglycemia? What foods favor the break in fasting to benefit from nutrients throughout the day? What to drink To avoid dehydration? Tips to prepare and have a good Ramadan.
How many meals can you do during Ramadan?
During Ramadan, practitioners abstain from eat and of drink A little before sunrise and ends at sunset. According to the Moroccan Ministry of Health, “According to specialists, our diet during the sacred month should not differ from our usual diet and should be as simple as possible. We must continue to take 3 mealswith some specific specificities“.
During the month of Ramadan, we do One or two meals In a day instead of the usual three. We will therefore have to choose the foods that we consume and distribute them well during the period when you are allowed to drink and eat. “”I do not necessarily advise to “prepare” for a Ramadan because this period is already quite difficult like that. On the other hand, You have to try not to accumulate too much fatigue Before starting a Ramadan because the more we will be tired, the less we will have resistance, Indicates Raphaël Gruman, nutritionist. If possible, take a nap in the early afternoon During the month of Ramadan and limit your physical efforts during the hottest hours (11 a.m. to 5 p.m.). “”The advice I give to my patients who make Ramadan have in fact common points with those I give to Intermittent fasting“, wants to indicate our interlocutor.
What to eat in the evening during Ramadan?
For the fasting meal of the fast (in the evening): “”It is advisable to consume A sufficient dose of carbohydrates To bring energy to your body after a day of fasting and avoid hypoglycemia. Attention, Do not have a hyperglucidic meal either Because, as the body has not consumed day food, it will tend to store this carbohydrate intake in the form of fat. So if you don’t want to gain weight during Ramadan, while avoiding cravings and pump strokes, it is better to favor the contribution of other nutrients“, advises our interlocutor. Also, we must Avoid processed products or rich in refined sugar Like cakes, crisps or prepared dishes that promote cravings and do not help the body to hold all day.
→ Ideal fasting breaking meal:
- A soup or a vegetable broth “”To rehydrate the organization as a priority after a day of fasting and provide satiety as well as minerals at the start of a meal“, Specifies Raphaël Gruman.
- A portion of animal or vegetable proteinsuch as 80 g of meat or fish, two eggs, 200 g of cooked lenses or tofu …
- A portion of whole cereals Like for example 100 to 150 g of full rice cooked or 200 g of complete cooked pasta … “Taking complete carbohydrates, which are rich in fiber, will regulate the absorption of carbohydrates. In addition, they are more satisfying and have a glycemic index lower than white cereals. The body will be able to use this complete carbohydrate supply as a continuous energy source For the day that will follow“Indicates the nutritionist.
- A dairy (a yogurt for example) “Because it contains tryptophan, an amino acid that promotes sleep“Underlines our interlocutor.
- A fresh fruit such as an apple, a fishing, two slices of melon or pineapple … and/or a handful of dried fruit (dates, dried apricots ..)
What to eat in the morning during Ramadan?
The second meal (before sunrise) can occur at 4 am depending on the sunrise time. However “I advise not to skip the meal before sunrise, that is to say the morning mealrecommends Raphaël Gruman. For this meal, it is recommended to consume salted foods because salt allows the body to hold water (this is the principle of water retention : when you have a diet too rich in salt, water accumulates in the tissues that will attract and hold water, editor’s note), which will allow the body to stay moisturized all day“.
“”Ideal breakfast “:
- A great teaa large infusion or a large glass of water “to rehydrate and be able to make water stocks for the rest of the day“, he specifies.
- A turkey of turkey (for protein intake and salt intake)
- Two eggs “”Because proteins provide very long satiety“Reports our interlocutor.
- A piece of cheese (for protein intake and salt intake)
- Two slices of wholemeal bread or cereals (for carbohydrate and fiber)
- A fruit (for vitamins, minerals and carbohydrates)
Can we drink water during Ramadan?
No. Drink cancels the fast, even if it is a question of drinking water. However “Drinking or eating by mistake” does not cancel fasting, underlines the great mosque of Paris. To hydrate well during the breakup of the fast:
► “In addition to evening broth and Large hot morning drink, you have to drink a lot of water (the equivalent of 1.5L BU in several times) ” advise our interlocutor
► If he is very hot, during a heat wave For example, we tend to sweat more and lose more water and mineral salts. “”I recommend my patients who make Ramadan to Drink a drink that I generally recommend to athletes who prepare a marathon. It’s simple to do: In a 1.5 l bottle of water, add a small briquette of fruit juice (grapes or apple for example), two pinches of salt and mixrecommends our specialist. On the other hand, no need to have sports drinks (Powerade © or Apurna © type) which are far too sweet and which will dry up more than hydrate“.
What advice nutrition after Ramadan?
Ramadan generally ends with a Caloric meal. “”To prevent the body from storing too much, It is advisable to pay attention to the two/three days following this meal and to reduce your caloric contribution a little to compensateadvises Raphaël Gruman, nutritionist. In addition, it is necessary Quickly refurbish your meal hours And distribute them in a balanced way during the day: a breakfast, a lunch – possibly a snack and a dinner – for find a progressive rhythm“.
What are the exemptions not to do Ramadan?
As the great mosque of Paris explains, there are several derogations from the fast of the month of Ramadan linked to different reasons for “Do not jeopardize the health of the Muslim”. Are exempt from fasting:
- Children before puberty
- elderly to failing health
- People with disease unsuitable for fasting (after medical advice)
- pregnant women who have difficult or at risk pregnancy (consult a doctor for this),
- Women who have just given birth, who are breastfeeding their child (up to two years)
- Women who have their rules: if a woman has her period during her fast, fasting becomes invalid even if the flow of blood occurs just before sunset; She will have to catch up with the fast of the day concerned and the following days
- people making a trip of more than 84 km
What are the precautions to take in case of illness?
Fasting induces dehydration and can induce a worsening of certain pathologies such as digestive ulcer, diabetes, kidney, liver or cardiovascular pathologies. However, patients who regularly follow treatments without other complications of the disease and without contraindications of the doctor can fast. When the disease is complicated, with renal or heart failure for example, it is not recommended to fast. For all the patients who can do Ramadan, it is advisable to make a consultation before, during and after Ramadan.
Can we play sports during Ramadan?
According to specialists, fasting who wants to practice sport must remain cautious and listening to their bodies and moderating physical activity especially before the break of fasting. It is recommended to favor walking for 30 to 60 minutes and stop quickly in the event of a feeling of discomfort.
Thank you to Raphaël Gruman, dietitian-nutritionist, author of the book “I treat myself with the mesonutrients” at Editions Leduc. S
