Rapid Rescue Diet: How to Shed Extra Pounds After Ramadan and Eid
Would you like to learn more about rapid rescue diets or perhaps explore strategies for sustainable, long-term weight loss? Visit Vital Peak Hub for more insightful tips!
Phase 1: Reducing Water Retention
The first phase of the rapid rescue diet focuses on eliminating water retention, a common issue after the sugary beverages consumed during Ramadan. According to nutritionist Dr. Nahla Salah, drinks like licorice juice, which can raise blood pressure, contribute significantly to water retention and bloating.
Phase 2: Intermittent Fasting
For those looking to shed pounds and fit into their clothes again, Dr. Salah recommends intermittent fasting. The fasting habits developed during Ramadan can be adapted into a more structured eating plan, consisting of two main meals:
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First Meal (Breakfast):
- A protein-rich dish, such as eggs or grilled chicken.
- One serving of carbohydrates, like whole-grain bread or brown rice.
- Unlimited servings of vegetables or salad.
- 30 minutes after the meal, enjoy a cup of coffee with half a cup of skimmed milk.
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Second Meal (Dinner):
- A plant-based protein, such as fava beans (foul) or lentils, paired with a boiled egg.
- A cup of low-fat yogurt.
- Plenty of fresh vegetables.
During fasting periods, drink water and unsweetened herbal teas. Avoid sugar and milk.
Pro Tip: Adjusting your sleep schedule is key after Ramadan. Late nights and poor sleep can trigger late-night cravings, which can hinder maintaining a healthy diet.
The 500-Calorie Diet: Lose a Kilogram Daily
For those weighing around 80 kilograms or less, Dr. Salah suggests following a calorie-restricted diet of 500 calories per day. Here's a guide to achieve this:
- Prioritize lean proteins like chicken breast, fish, or tofu.
- Focus on low-fat dairy products and leafy greens like lettuce, spinach, and cucumber.
- Eliminate all forms of carbohydrates, including bread, rice, and pasta.
This plan should be followed for one week each month, resulting in potential weight loss of 5-6 kilograms. Those with higher body weight can extend the duration. This diet forces the body to burn stored fat for energy, targeting stubborn fat deposits.
Long-Term Health Tips
Dr. Mohamed Al-Anany, a nutrition and physical therapy expert, emphasizes the importance of sustainable weight-loss strategies over quick fixes. Here are his top tips for maintaining a healthy lifestyle:
1. Never Skip Breakfast
Dr. Al-Anany advises against skipping breakfast unless part of a structured meal plan. Breakfast provides essential nutrients, keeps you full, and supports fat-burning throughout the day.
2. Avoid Sweets and Sugary Treats
After indulging in Ramadan and Eid desserts, it’s essential to avoid sugary foods for a period. Reducing sugar helps the body regain fat-burning efficiency.
3. Stay Hydrated
Drink plenty of water to flush out excess fluids and curb hunger. Aim for at least 8-10 glasses of water daily.
4. Eat High-Fiber Foods
Enjoy summer fruits like watermelon, cantaloupe, and peaches, which are rich in fiber and help you feel full. Leafy greens, oats, and legumes like fava beans are also excellent sources of fiber.
5. Incorporate Exercise
You don’t need a gym membership to stay active. A simple, brisk 60-minute walk daily can help you lose weight, tone your body, and achieve a healthier appearance.
By following these tips and the rapid rescue diet, you can enjoy noticeable results in just a few weeks, setting the stage for a healthier, more confident summer season.
For more health and wellness advice, visit Vital Peak Hub.
