How to eat well during Ramadan in summer

In summer, the breaking of the fast is shorter than in winter (22h-4 h in the morning) and, therefore, it is essential to organize meals well during that short period of time and thus have energy throughout the day. The nutritionist and father of the horn-nutrition, Dr. Alain Delabos, gives us some tips to feed ourselves well during Ramadan in summer.


Index

1. The appropriate food at the appropriate time
2. Two meals instead of three
3. Organization of the two meals during Ramadan in summer
4. Drink plenty of water during the break of the fast
5. In which cases is it discouraged to perform Ramadan in summer?
6. Ramadan in summer during pregnancy

The appropriate food at the appropriate time

" During Ramadan in summer, there are no foods that we should prioritize or prohibit. The important thing is what we eat and when we eat it . " This is the basic principle of chrono-nutrition, a technique created by Dr. Delabos in 1986. Foods are not assimilated in the same way if they are consumed at different times and therefore the ideal is to choose the food well and distribute it during the breakdown of the food. fasting, that is, between 10 o'clock at night and 4 o'clock in the morning.

There are three categories of foods that chrono-nutrition prohibits: dairy products (except cheese, fresh cream and butter), artificial foods (prepared dishes, for example), low-fat products and sauces with too much sugar ( soy, barbecue, agri-dulce, ketchup)...

Two meals instead of three

If Ramadan occurs in winter, the people who practice it have time to take three meals, since the breaking of the fast is longer. In summer, we went to two meals that we must distribute in a handful of hours. The first meal (when the sun goes down) mixes sweet and salty foods, but it must be very light to "leave room" for the second meal.

The second meal (before sunrise) should be as nutritious as possible so as not to be hungry or thirsty during the day. Dr. Delabos points out: " No drinks and sugary foods during that meal. We should not stuff ourselves with pies, no matter how tempted we are . " As this meal should provide us with all the energy necessary to survive during fasting, avoid the fast sugars and choose slow sugars and proteins. 

Organization of the two meals during Ramadan in summer

The 1st meal (at night, when the sun goes down)

Sweet :

- Fruit;

- Sugary foods.

Salty :

- 1 bowl of broth or 1 vegetable cream;

- Depending on the day, a portion of fish or seafood or white meat,

- with or without vegetables;

1 hot or cold drink, without milk, sugary or not.

The 2nd meal (in the morning, before the sun rises and retaking the fast)  

A blunt breakfast:

- 1 thick puree;

- 1 serving of meat, with or without starches;

- Cheese at will

1 hot or cold drink, without milk, without sugar and without sweeteners.

Drink plenty of water during the break of the fast

Not drinking water for more than 15 hours is, without a doubt, the hardest thing to endure during Ramadan in summer. However, it is a period during which our body needs a lot of water. " The broth and soup rich in mineral salts are the basis on which we must work. My advice is to add sugary drinks during the first meal (that is, when the fast breaks), but never add sugar to the drinks of the second meal , explains our expert. To avoid dehydration, it is best not to spend too much time away from home or to be exposed to the sun. Heat stroke (also called malignant hyperthermia) can also have serious consequences during Ramadan in summer.

In which cases is it discouraged to perform Ramadan in summer?

It is not advisable to perform Ramadan in summer to all those who suffer from insulin-dependent diabetes (type 1 diabetes), " although their treatment usually allows them to balance their blood sugar levels, " warns Dr. Delabos. The hours that separate dawn and dusk are many and, therefore, can cause serious disorders in the body. On the other hand, there is no risk for type 2 diabetics (non-insulin dependent), who should, however, monitor and not exceed the reasonable dose of sugar and drink drinks without milk, sugar or sweeteners. 

Ramadan in summer during pregnancy

The most important risk to pregnant women who practice Ramadan in summer is dehydration, regardless of the month of pregnancy they are in. It is also advised not to consume too much sugar so as not to weaken the pancreas or develop gestational diabetes in the last months of pregnancy . "I insist: pregnant women should follow their doctor's instructions to the letter; it is discouraged to perform Ramadan in summer, especially if hot flashes occur , "the expert warns.

Ramadan during the summer should not be seen as an obstacle or a period of restrictions. You can enjoy a varied diet, as long as the appropriate foods are consumed at the appropriate time.

Happy Ramadan to all!