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guide to RAMADAN
GUIDE TO RAMADAN
The Circuit Factory - guide to RAMADAN
www.circuitfactory.ae
guide to ramadan
Ramadan Kareem to one and all.
Ramadan is characterized by daily fasts; no food or drinks from dawn until dusk. At sunset,
families come together and break the fast and enjoy lavish feasts, known as Iftar. Fasting and
feasting for thirty days in succession can pose a few problems. The purpose of this document is to
keep you fit and healthy and moving forward throughout the Ramadan period.
Why is Exercising Good during Ramadan?
If you train at Circuit Factory, then you must know that exercise is a cornerstone of a healthy lifestyle.
If you do it right, it brings massive positives into your life; both physical and mental. For this reason,
you should absolutely look to continue to train during this period.
Our advice is to work hard but be smart. Fasting does impact the
body, so this is not the time to try to smash all your personal bests.
Quality exercise will definitely help to avoid weight gain during Ramadan. People tend to break fast
with big meals and then sleep. As the body slows down, all the calories you consume are likely to
be stored on your body during sleep. If you have a dirty little exercise session during the day, those
calories can be used up by a body looking to put itself back together again.
What is the Best Time of the Day to Exercise During Ramadan?
The best time to train is two to three hours after Iftar. Your body has been refueled with a large meal
and therefore has the energy and hydration to go through a grueling workout. This is the best choice
of time to do intense cardio, like Circuit Factory. Our advice is to work hard, but be smart. Fasting does
impact the body, so this is not the time to try to smash all of your personal bests.
We are aware that some people train before they break the fast. The problems with this is that you
will have low blood sugar levels, so may feel dizzy and nauseous. Furthermore, after fasting all day,
your body will lack energy stores. It’s therefore more likely to breakdown muscle for energy instead of
carbs or fats – we don’t want this.
Let’s talk about food…
The changes that occur in the body in response to fasting depend on the length of the fast. The body
enters into a fasting state approximately eight hours after the last meal, when the stomach finishes
absorbing the nutrients from the food. Usually glucose, stored in the liver and muscles, is the body’s
main source of energy. During a fast, this store of glucose is used up. When the glucose runs out, fat
becomes the next energy source (happy days).
Because in Ramadan, the fast only extends from dawn till dusk, there is good opportunity to replenish
energy stores at pre-dawn and dusk meals. If you eat the right food, in the right amounts, it is
possible to use fat for energy, preserve muscles and keep losing weight.
The Circuit Factory - guide to RAMADAN
www.circuitfactory.ae
guide to ramadan
Meals must be balanced and clean: no different to the regular Circuit Factory Diet. It should have
adequate levels of ‘energy food’, such as:
•
Complex carbohydrates that will help release energy slowly during the long hours of fasting.
As in grains and seeds, like barley, wheat, oats, millets, semolina, beans, lentils, wholemeal
flour, brown rice rice, etc.
•
Fiber-rich foods like bran, whole wheat, grains and seeds, potatoes with the skin, vegetables
such as green beans, broccoli, and low sugar fruits like berries etc.….
•
Lean protein to help burn fat and preserve lean muscle, like grilled chicken, turkey, fish. Not
lamb & ham.
•
Sufficient amount of water to avoid dehydration & dizziness.
Iftar
So you’ve made it through your fast; what should you eat
now?
• 2 to 3 dates max (not more as they are high in sugar)
• Small vegetable soup or lentil soup (no oil or cream).
• 1-2 portions of grilled chicken breast, white fish, lean beef cut or any bean (half cup)
• Steamed or grilled green vegetables like broccoli, asparagus, green beans, okra…. etc. (1 cup).
• 1-2 portions of whole grain bread, brown rice, quinoa or brown pasta (1 cup).
NOTE: If you are to train 2 hours after Iftar. We
recommend you just have your dates, small soup or
SMALL fresh juice or a skinny latte then train & have the
rest of the food (carbs & protein afterwards). That way you
don’t feel sick throughout the workout
Snack (2.5 to 3 hours after Iftar)
If you follow our guide, you will train three hours after you break fast. It’s good to have a snack after
this, especially if you have had a full meal at Iftar, so pick one of the following:
• 1 fruit or 1 date plus 1 scoop of protein shake.
• 1 whole wheat bread with chicken or turkey & veg (no sauce, no cheese).
• 1 Fruit or 1 to 2 dried fruits and a handful of mixed raw nuts.
• 1 small fat free yoghurt with berries or a handful of mixed raw nuts
• Mixed salad with Tuna or chicken (no dressing).
The Circuit Factory - guide to RAMADAN
www.circuitfactory.ae
guide to ramadan
Sohour
This is your pre-dawn meal (half an hour before dawn) again, pick ONE of the following:
• 1-2 slices of whole grain bread with 4 egg whites, 1
yolk, vegetables, turkey or a few raw nuts.
• 1 cup of oats, half a cup of skimmed milk, or low
fat plain yoghurt, or 1 scoop of protein shake, or a
handful of berries with a few raw almonds.
• Half a cup of oats, half a cup of all bran, one scoop of
protein shake or skimmed milk, handful of berries
with a few raw nuts.
You must remember to have Sohoor to keep your metabolic rate rocking, so that your body doesn’t
go into starvation mode. REMEMBER BREAD, PASTA, RICE, DAIRY & FRUITS ARE STILL CARBS
THAT ARE HIGH IN SUGAR. Please watch your portions as they can cause rapid fluctuations in
blood sugar levels, which increases insulin production, which causes sugar to be stored as fat. As
blood sugar levels lower, you may also experience more cravings.
Foods to avoid
Sugar-laden sweets and traditional rich fatty / fried
dishes really do get centre stage during Ramadan. They
have the ability to derail your progress extremely quickly.
You need to be very mindful of what you’re eating. We
recommend you go crazy once in the week (just like the
cheat meals in your normal Circuit Factory Diet), but for the
most part, follow these guidelines:
Say NO to fried and sugary foods. They are empty calories
that not only add fat to your body, but also leave you feeling hungry soon afterwards.
• Beware of desserts!!! These are heavily-processed, fast-burning foods
that contain huge
amounts of sugar. Avoid cakes, biscuits, chocolates and sweets like Knafe, Baklava and
Qatayef – These will add fat to your body and leave you feeling hungry soon afterwards.
• Beware of fried foods, curries and other rich traditional dishes.
• Go easy on the dates. These are traditionally eaten at the start of Iftar. They are high in fibre,
but extremely high in sugar, so stick to three pieces max.
• Careful of caffeine in drinks like: tea, coffee and sodas. Caffeine is a diuretic and therefore
stimulates faster water loss through urination. To remain nice and hydrated, have them
once or twice max per day.
• Fruit juices – These are NOT GOOD FOR YOU!!! High in calories and high in sugar. Nothing
beats water; it’s perfect hydration.
The Circuit Factory - guide to RAMADAN
www.circuitfactory.ae
guide to ramadan
Ramadan Tips
Meals after sunset can be extremely lavish affairs; big events where the focus really is on the
food. The hunger caused by the fast and the celebratory atmosphere of Iftar often leads people
down the road of eating huge portions of highly caloric food. You must be careful to ensure this
does not happen to you. Remember that our Ramadan plan is all about maintaining composure
and restraint.
Portion Control – We recognize that this can be hard to do when you have a feast before your eyes,
but remember that everything comes back to calories. Everything has a calorie price tag. Even if
you are eating plates of grilled chicken, if that plate is stacked up like a mountain, you will have
to pay for that. Exercise moderation in your portions; eat well, but don’t eat so much you cannot
move. Don’t be like a goat that eats anything
Portion control can be hard to do when you have a feast before your
eyes, but remember that everything comes back to calories.
• Out of sight out of mind: Be the first one to leave the table. Don’t
stay there because others are. The longer you are in front of food,
the more likely the chocolate cake will take you out. It’s hard to
resist what’s in front of your eyes.
• Plan what you will be eating each week. Stick to that plan. Ask
whoever will be preparing your food to help you out. It sounds
very basic, and it is, but food planning is remarkably powerful.
Everyone who gets food right knows when, where and what they are
going to eat.
• Drink loads of water to keep your appetite in check and to keep properly hydrated
during the fast.
• Cheat – Remember to go crazy on one day where for two out of the three meals you can eat
whatever you like. Have something fatty; inhale a couple of desserts. It’s great to relax your
standards a little and reset your mind ready for another week of clean food.
Don’t let Ramadan be an excuse to let eleven months of hard work go to waste. Follow this plan to
make sure you’re looking super hot this Eid.
As always, we put on special late night classes during Ramadan to everyone who is observing the
fast. Keep an eye on the website and Facebook Group for final confirmation of those class times.
Good luck and Ramadan Kareem from everyone at The Circuit Factory.
The Circuit Factory - guide to RAMADAN
www.circuitfactory.ae