UAE's weight loss challenge: Why Ramadan is the best time for residents to shed kilos, win prize
Losing weight and getting in shape just got a lot better, as the UAE's biggest weight loss challenge aligns with Ramadan, a month where fasting naturally supports weight loss. With controlled eating and mindful food choices in practice, participants have the perfect opportunity to shed extra kilos.
The UAE's annual weight loss challenge returns this February, allowing residents to win up to Dh300 per kilogram lost. Now in its fifth year, the RAK Biggest Weight Loss Challenge (RBWLC) will run for 12 weeks, from February 21 to May 22.
Doctors said that with fasting already promoting mindful eating, portion control and healthier food choices, Ramadan is an ideal time to kick-start a weight loss journey.
'Fasting during the holy month of Ramadan has numerous advantages, such as improving portion control, encouraging the selection of nutritious food and enhancing insulin sensitivity,' said Dr H S Wilkhoo, lifestyle coach at RAK Hospital. 'When approached mindfully, fasting in Ramadan can be a catalyst for positive lifestyle changes, leading to long-term health benefits.'
Dr Wilkhoo highlighted how fasting aligns with the principles of intermittent fasting, naturally restricting calorie intake and improving metabolic health. 'Intermittent fasting enhances insulin sensitivity, which is especially beneficial for individuals with prediabetes or metabolic syndrome. It also promotes food awareness and better portion control after Ramadan.'
To maximise the benefits of fasting while ensuring long-term weight management, Dr Wilkhoo recommended residents to do the following:
Staying hydrated from Iftar to Suhoor to support bodily functions.
Choosing nutrient-rich foods, including lean proteins, whole grains and healthy fats.
Eating in moderation during Iftar to prevent overeating.
Chewing food properly to aid digestion and prevent cramping.
Engaging in light physical activities, such as walking after meals to enhance muscle absorption.
However, he warned against certain habits that could hinder weight loss efforts. 'Skipping Suhoor or overeating at Iftar can slow metabolism and increase calorie storage. It is also essential to avoid excessive sugary and fried foods, as well as excessive caffeine intake, which can increase thirst and disrupt insulin sensitivity.'
Foods to avoid during Suhoor
Dr Ekramulla Mohamed Ali, MBBS, MD, General Physician at WeCare Medical Centre, Karama, noted the foods that should be avoided during Suhoor to ensure a smoother fasting experience.
'Eating high-sugar foods like pastries and sugary cereals might provide an initial energy boost, but they lead to a crash later, leaving you hungrier,' said Dr Ali. 'Similarly, fried foods can cause gastritis and increase thirst during the day.'
He also said that salty snacks, caffeinated beverages and spicy foods can lead to dehydration and digestive discomfort. 'Cruciferous vegetables and excessive legumes, while healthy, may cause bloating, making fasting uncomfortable.'
Balanced Ramadan diet
For sustained energy levels, Dr Ali recommended focusing on complex carbohydrates like whole grains, fruits and vegetables during Suhoor. 'Include lean proteins such as eggs, fish or chicken to keep you full for longer. Healthy fats like avocados and nuts also aid satiety,' said Dr Ali.
At Iftar, he suggested starting with dates and water for quick energy replenishment, followed by fiber-rich foods and healthy fats to maintain balanced nutrition. 'Eating, resting and exercising strategically is key. Plan your activities and meals wisely to ensure your body is replenished and prepared for the next day of fasting,' said Dr Ali.
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