Fast way to gain pounds

BUSINESSSWOMAN, author and mother-of-two Alia Almoayed is passionate about nutrition and a healthy lifestyle.

She launched a war against obesity and wrote a highly-acclaimed no nonsense book on the subject to help children in the kingdom live longer and healthier and thrive in the classroom.

The 32-year-old mother of two - with a third child on the way - runs a busy nutrition consultancy in Hamala, offering advice to men, women and children.

She said: "The main reason I started was to educate the people of Bahrain on nutrition. There is such a lack of knowledge and information on the matter and I thought that if I don't do it then no-one will."

Alia also writes health articles for various publications, holds lectures and seminars on nutrition at schools and associations, heads a number of health projects and runs a weekly live radio programme on the subject.

While catering to a number of clients in regards to weight gain or different health conditions, Alia noticed that some of her clients had difficulty during Ramadan. She said: "The programme I have set for them goes smoothly during the year until they hit Ramadan. That is when things get tough."

Alia prepares a special plan so that they can continue to be motivated throughout the month.

According to Alia, the theory behind fasting makes perfect sense. She said: "On a humanitarian level, it increases our awareness and appreciation for food and spurs us to help the needy.

"On a physical level, fasting has a lot of benefits. You take a break from eating to rest your digestive system and once your digestive system is rested, it can heal and flourish. In addition, when your digestive system is not busy digesting food, your energy levels increase because digestion usually takes about 50 per cent of our energy.

"Fasting is also supposed to be a form of detox. This happens by giving the body a break from the daily load of toxins that may have been coming from cigarettes, caffeine, fizzy drinks, sweeteners or foods with additives and colourings.

"Once the intake of toxins is reduced, the liver, which is the main detoxification organ, has a chance to regenerate and work more efficiently.

"The problems lie not in the theory of fasting but more in the approach and method of implementation."

Alia offers the following tips to help fast well during the Holy Month.

Fatigue when fasting can happen for a number of reasons. The most common reason is the lack of food (energy) coming into the body; but it can also be a sign that the body is detoxifying. To minimise fatigue and boost energy levels, try to have a small meal at sunset (Iftar) and follow it by small meals or snacks every two hours. This helps distribute the energy over the evening and give you more stamina the next day.

Eating less might be the exact reason for weight gain during Ramadan.

Alia said: "When you stop eating, your metabolism slows down. Then, when you have a big meal, your body immediately stores it as fat for fear of starvation. But since eating more often is not an option during Ramadan, you can apply that rule after sunset."

It is more effective to eat small meals after sunset than it is to eat a huge meal and nothing else. Try and distribute the meals evenly in the evening, and always wake up for a small snack before sunrise (Suhoor).

Weight gain may also occur due to eating increased amounts of fried food and rich Ramadan dishes such as harees and thareed as well as desserts. Although some of the traditional dishes are based on good theories (for example, harees resembles porridge for easier digestion), many of them contain a lot of oil and red meat. To maintain your weight during Ramadan, you have to cut out fried food and eat more protein than carbohydrates.

Irritability and mood swings are the classic symptoms of blood sugar imbalance, which accompanies fasting if not done correctly. It is caused mainly by the lack of fuel reaching the brain and also by eating the wrong foods the night before. The main culprits for these symptoms are caffeine and sugar.

Alia explains: "Caffeine needs to be gradually cut out to reduce these effects. And sugar? Since most people cringe at the thought of cutting out sugar, I have a better solution. First, avoid eating sugar at the start of the meal to reduce the chance of wanting it at the end of the meal.

"Instead of having dates, have water or soup first. Then, at dessert time, go straight for the fruits before considering anything else. If you must have dessert, then opt for home-made desserts that contain no added sugar and use natural sweeteners instead, such as dates or raisins."

l Indigestion, bloating and constipation is quite common during Ramadan. Any change in diet often results in a shift in digestion. Foods that make digestion worse are white processed foods such as white rice, white bread and a lack of fibre from fruits, vegetables and whole grains such as brown rice.

According to Alia: "If you tend to get bloated easily, it is possible that you're drinking too much juice or that you're eating very quickly, gulping air in the process. Indigestion can easily be alleviated by cutting out fried, greasy food and eating smaller amounts."

Here are five things to try this Ramadan:

1. Drink two glasses of water at sunset. Avoid drinking with the meal. Drink 10 minutes before or 15 minutes after the meal to avoid diluting stomach acid and causing indigestion.

2. Chew slowly, keep your back straight while eating, don't talk while chewing and eat your meal in 20 minutes NOT less.

3. Incorporate more vegetarian sources of protein such as beans, lentils, nuts and seeds.

4. Try baking your samboosas or falafels instead of frying them.

5. Make desserts with no added sugar such as fresh fruits dipped in pure dark chocolate or thick smoothies with coconut.

For more tips and to learn more about nutrition, visit https://www.aliaalmoayed.com

Alia's I Want Healthy Kids is the title of a book offering advice on how to raise healthy children. She is also the author of The Dream Body Eating Plan, a weight loss guide, and co-author of 101 Ways To Improve Your Health.

She said: "I am also working on a pregnancy book for expectant mothers. I have had a lot of women asking me about what to eat when they are pregnant and what to expect. This book will be about my pregnancy and how I cope."

TOP TIPS FOR KEEPING FIT AND WELL DURING THE HOLY MONTH

Iftar: two glasses of water + soup + small portion of the main dish (e.g. Rice with chicken and vegetables)

Snack (two hours after Iftar): two fruits + some raw nuts

Dinner: Salad + vegetables dish + beans or grilled meat/poultry/fish

Snack (before bed): small bowl of porridge oats (made with water or rice milk) + fruit

Note: plenty of water throughout the evening. No caffeine, no fizzy drinks, no sugar.