Did you know that exercising while fasting isn’t that different from working out after iftar? Certified personal trainer and nutritionist by IFBA Omar Fouad Breaks some Ramadan misconceptions about food and fitness we always thought were true.

By Mariam Elhamy

What are some misconceptions about fasting and eating during Ramadan that you would like to break? Ramadan misconceptions

1. A misconception about Ramadan is that if you eat big quantities, it’ll make fasting much easier. Unfortunately, that is not true. The key is not to eat as much as possible but to eat a balanced meal that includes quality carbohydrates, fats and proteins.
2. Another misconception about Ramadan is that fasting eliminates toxins from the body. Also not true. You can only achieve that by consuming foods that are beneficial to your body; these include fruits, vegetables, nuts, seeds, salmon, etc. If you break your fast with fried foods and high sugar foods the toxins will remain in your body.
3. The third misconception is that fasting will result in weight loss. Again, not true. The only thing fasting really does for weight loss is that it restricts the time frame where you can eat. shredding in Ramadan

The only way you can lose weight is by monitoring your calories and making sure you’re not eating more than you need. So do not depend on fasting in Ramadan as a way to lose weight!

Please tell us about exercising in Ramadan, does exercising while fasting make you lose weight and/or muscle?

First off, exercising correctly during Ramadan will always be beneficial for your health and will help you reach your fitness goals. However, one misconception I want to address is “when” to exercise. Ramadan misconceptions

A lot of people assume that if you exercise before breaking your fast, you’ll burn more fat because there aren’t many carbohydrates in your body. This makes people think that it will cause your body to use only the fats as the source of energy to exercise therefore you’ll lose more weight than usual.

Unfortunately, a lot of research has proven that this is in fact NOT true. There isn’t much of a difference if you decide to exercise before or after breaking your fast. If you really want to lose weight in Ramadan, it is important to be in a calorie deficit and keep track of the carbs, fats and proteins that you consume.

On the other hand, if you are looking to build muscles I wouldn’t recommend exercising before breaking your fast. Spending the whole day with no food and water will be exhausting which will affect your performance during exercise and therefore slow down your progress. Ramadan misconceptions

You might also miss your metabolic window which is a 15 minute period right after exercise where your body is at the peak function of building muscle. The only time I would recommend exercising while fasting is if you have no other time in the day, or you are at a good fitness level and are confident that you can perform well in training.

People can keep the same diet that they follow on normal days while fasting in Ramadan, is this a misconception and how do we correct it?

For people who were following diets prior to Ramadan, what you can do is maintain the same amount of macros (carbs, proteins and fats) you had before. The one thing you can change is to switch to foods that have more caloric dense.

It can be hard for people who are bulking or trying to increase muscle mass to squeeze in all these calories in such a short time period, so the solution to that is to consume foods that have more calories.

For people trying to lose weight, Ramadan is one of the things that can be super helpful because you will have less time to eat and therefore it will be harder to consume so many calories compared to normal days. All you need to do is to focus on maintaining the amount of macros you need and make sure you are in a caloric deficit to lose that weight.

How To Fast and Shred in Ramadan with Omar Fouad

Ramadan, a holy month that Muslims all over the world wait for, and for good reason too. The spirit of Ramadan alone is enough to help people forget their worries and get together for a meal. Sharing the Ramadan spirit is essential to the heart, mind, and soul.

1. Donations can go a very long way. ramadan donations

Donations are great because they can take many forms and the results are always the same, blissful. Every one of those donations counts and helps improve someone’s life.

2. Passing meals out to lots of people on the streets.

One of the most endearing acts a person can do. This whole month is predicated on the concept of fasting in order to understand how the less fortunate feel at times.

3. Setting up a drinking fountain.

Also something that can drastically improve other people’s lives. Helping people break their fast with fresh, clean water can make a world of difference in a thoughtful way.

4. Wishing strangers a happy Ramadan lifts their spirits.

People internalize kindness in such a deep way and something as simple as saying the two words of “Ramadan Kareem” gives people hope. ramadan donations

5. Sharing some delicious desserts.

Some of these foods are considered a luxury for lots of people. Spending just a little bit of money on such items will make a world of difference in the heart and spirits of others.

6. Gifting people with small bags of different Ramadan essentials.

Always a heartwarming gesture that is never forgotten. Fill them with sugar, chocolates, dates, and/or a few sandwiches.

7. Giving away the famous Ramadan juices.

Also one of those gestures that never goes unnoticed. Prepare a few Ramadan drinks and give them away to random people across the street.

8. Giving away some of our clothes to the less fortunate.

Shoes, jackets, and/or blankets are all great ways of giving back to people and keeping their spirits up. ramadan donations

9. Visiting orphanages and making children’s wishes come true.

All in the name of the Ramadan spirit. Those visits mean the world to these kids and helping them in any way will leave a lasting effect on their lives.

10. Finally, praying for another person’s wellbeing and success

This is one of the sweetest ways to try and improve someone’s life because it requires no money and can be done in no time.

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:

1. Greek yogurt with fruits
2. Avocados with omelets
3. Cottage cheese with salad
4. Oats with fruits
5. Watery food like cucumbers tomato salad or watermelon
6. Anything that has nuts