KUALA LUMPUR: Avoid overeating and take advantage of the fasting month to practice a balanced diet and lose weight to ensure good health, said a health expert at Universiti Kebangsaan Malaysia (UKM).
The Dean of UKM’s Faculty of Health Sciences, Professor Dr Suzana Shahar, said half of the country’s adult population is obese or overweight.
“In this month of Ramadan, an individual can reduce up to about 500 calories by not eating during the day. Usually on normal days, we can get 2,000 to 3,000 calories a day with five meals a day compared to meal times during the month of fasting,” she said when contacted by Bernama.
Dr Suzana said that although some were able to lose weight during the fasting month, few people were able to maintain their weight after that.
“Most importantly, when breaking the fast, it is advisable to eat in moderation. This can be controlled by eating rice, a quarter of chicken or a slice of fish and vegetables and fruits. Better yet, break the fast with fast-release sugary foods, like dates with hot or warm water,” she said.
After that, she said, it would be advisable to perform the Maghreb prayer and break the fasting meal, which normally contained a high carbohydrate content such as rice, pasta and some other dishes.
“Food poisoning normally occurs during the month of fasting. As such, it is advisable to have home cooked meals,” she added.
Meanwhile, the president of the Malaysian Organization for the Prevention of Obesity in Adults and Children, Kevin Zahri, advised those who are fasting to consume foods containing complex carbohydrates, such as brown bread, oats, brown rice or high fiber foods.
“These foods will be digested slowly and provide sustained energy. Also because protein is also filling, while sugars such as cakes, cookies, white rice are less filling and provide energy quickly,” he said.
Kevin, who is a well-known fitness instructor on social media, also shared the types of exercises that can be done during the month of fasting with around 1,000 participants in his “Fit Ramadan” program to help them lose weight. weight.
He said there were two types of exercises that could be done before and after breaking the fast.
“Before breaking the fast, it is advisable to do low intensity exercise which is not harmful, such as walking, while after breaking the fast, high intensity exercise can be done, for example jumping to the rope, which helps burn calories,” he said.
He advised the public to use the benefits of Ramadan to improve their mental, physical and spiritual health.-Bernama