To get ahead of the game we asked certified trainer and nutritionist Omar Fouad a few things about eating, fasting and shredding in Ramadan. He gave us all the insights, tips and things to avoid during Ramadan and a guide about shredding in Ramadan.
By Mariam Elhamy
Tell us a bit about yourself and what you do
I’m a certified personal trainer as well as a nutritionist by IFBA. I am also a qualified functional training coach and Prama instructor. I have 6 years of experience in this industry helping people all over Egypt reach their fitness goals.
I graduated from dentistry as well but I am currently focusing on training athletes as a qualified strength and conditioning coach. shredding in Ramadan
Do you have any advice for those who want to try shredding in Ramadan? How can they do it?
For someone who is trying to shred during Ramadan, they can start by putting themselves in a calorie deficit where they decrease around 100 calories from their normal daily caloric intake every week.
They should also try to have a slow rate when it comes to losing weight so that they avoid losing muscles. It is really important that the calorie deficit is not exceeded and to be gradually decreased every week.
I also recommend drinking a lot of water, hydration is extremely important when it comes to shredding. Another thing they should focus on is weight training. There should be a consistent and balanced workout plan that includes resistance training to maintain and grow muscles during that time.
And lastly, they should be aware of their vitamins and make sure they are consuming
healthy and good quality meals that include a good balance between carbohydrates, fats and proteins.
Does fasting affect our health?
Heart disease, high blood pressure and obesity are all things that have dramatically increased throughout the years. And they are all due to what a person consumes throughout the day. Fasting is one of the major actions one can take to prevent or lessen these health problems.
It does that by limiting the amount of time available for you to eat. But, that does not mean you can eat anything after you break your fast. The key is to watch what you eat and make sure that what you are consuming is beneficial for your body.
Fasting has been proven to fight inflammation as well as maintain steady blood sugar and insulin levels throughout the day, this optimizes levels of HGH, therefore, promoting ideal health. shredding in Ramadan
When should people eat suhoor and what should they eat or avoid eating?
Suhoor can be eaten whenever you want, the timing doesn’t really matter. On the other hand, what matters is the types of food you eat. Processed and oily foods should be avoided as much as possible because they will cause excessive thirst the next day.
Foods that contain a lot of sugar and that are considered “simple” carbs will be digested much quicker than other foods making you even more hungry that day.
Examples of good Suhoor meals include:
- Greek yogurt with fruits
- Avocados with omelets
- Cottage cheese with salad
- Oats with fruits
- Watery food like cucumbers tomato salad or watermelon
- Anything that has nuts
