Fasting Fit Ramadan Slimdown Kit | Feelvaleo.com

Suhoor

Most cases of energy drain during the day can be linked to sugar withdrawal.

Fight fatigue by focusing on protein, veggies, and healthy fats using the 3-2-1 method.

3 servings of protein:

2 to 3 whole eggs or equivalent egg whites/2 cups of full-fat Greek yogurt/60-90 g of white cheese/100 g of lean meats like turkey

2 servings of veggies and fat:

2 cups of raw or 1 cup cooked veggies, 1/2 avocado, nuts, seeds, olives, 1 tbsp for salads or cooking, and 1-2 tbsp nut butter (e.g., almond, peanut).

1 serving of fruit:

1/2 plate - Vegetables

1/4 plate - Rice, bread, pasta, any grain choice

1.5 ladles soup - Preferably lentil or broth homemade

1/4 plate - Fish, lean meat, chicken breast

1/2 plate - Vegetables

1/2 plate - Fish, lean meat, chicken breast

1 laddle - Rice, bread, pasta, any grain choice

3 servings of protein:

2 to 3 whole eggs or equivalent egg whites/2 cups of full-fat Greek yogurt/60-90 g of white cheese/100 g of lean meats like turkey

2 servings of veggies and fat:

2 cups of raw or 1 cup cooked veggies, 1/2 avocado, nuts, seeds, olives, 1 tbsp for salads or cooking, and 1-2 tbsp nut butter (e.g., almond, peanut).

1 serving of fruit:

Stay well hydrated from iftar to suhoor
Try to limit snacks between iftar and suhoor. In case of snacking go for 1 cup milk/yogurt with 3 dates
Have your sweet option as a dessert directly after iftar not as a snack
Remember hidden calories in : ramadan drinks, appetizers, sugar syrups

Try to have a protein shake for suhoor to quench your thirst and give you the proteins you need.

Bonus: Add a scoop of collagen to your drink

Move 10 minutes before iftar to reduce belly fat
Move 20 minutes after having your meal and dessert to reduce sugar cravings and sugar withdrawal
In case of muscle building, do your workout 1 hr prior to iftar and double the carbs quantity