Ramadan Diet PRE-SEHRI: within first 2-3 minutes of waking up, only if there is an interval of 45min. between waking up and azan. For pre- sehri you need to sleep at night otherwise take sehri directly and skip the pre-sehri. If you are following SLP take pre-breakfast as pre-sehri otherwise select from the SLP sample diet plan. Choose four options and take one option a day and follow a rotational pattern. Water intake is before sehri, therefore you can take 1-3 glasses between pre-sehri and sehri. Tea can be taken 5-10 minutes before taking sehri meal. SEHRI: do not take bakar khani, pheoni, yogurt, or lasi every day with the sehri. Take roti or whole wheat bread with desi egg OR kabab OR potato cutlets or bhujia (cooked with jacket) OR cheese OR unsalted butter OR honey OR salan OR yogurt (on a four days rotational plan, what you eat on day1 to be eaten on day 5 again). Aloo ka pratha is better than the plain pratha, it can be taken only twice a week. If you do not feel like eating heavy meal, you can opt between wheat daliya, milk shake, yogurt shake, yogurt and shakkar but take a very fulfilling sehri. Do take few sips of green Tea with little shakkar after the sehri. It detoxes the food eaten. Also acts as anti oxidant No water and tea after the sehri. Patients with various ailments can take the medicines after food with little water. AFTAR: Avoid white flour products and do not mix sweet and salty foods together. If break your fast with sweet foods like dates, fruit chat, milk drinks, juices, lasi, shakes, cold coffee or lemonade then take your dinner after 30-60 minutes. Water has to be taken before dinner. Take salty foods with your dinner or break your fast with all the salty foods like pakorey, chana chat, dahi barey but no dates and drinks. Fruits or desserts to be eaten three and half hours after the dinner. Do not skip dinner by having a heavy aftari, because eleven months your body is in a habit of taking dinner. If you want, only two days a week skip dinner and take a heavy aftari ( pakorey, chana chat, dahibarey, kababs, cutlets, chicken, noodles or pasta). Frying should be in the mustard oil or desi ghee and avoid maida products like samosa, rolls or sandwiches. DINNER: routine meal which means roti or fried rice (no boiled rice) with salan, yogurt and kachumar and then half cup of green tea with shakkar. POST DINNER SNACK: if awake for 3-4 hours after the dinner then can take warm milk with shakkar OR mix fruits OR dessert or mix nuts before sleep WATER INTAKE You have to take 7-8 glasses of water, take 3 glasses between pre-sehri and sehri, 2 after aftar or before dinner and 2-3 glasses one and half hours after the dinner.
Posted on: Tue, 09 Jul 2013 04:13:45 +0000
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