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Fasting tips by ICLDC Experts

All quotes attributed to:
Dr Maha Taysir Barakat
Medical and Research Director and Consultant Endocrinologist
Imperial College London Diabetes Centre (ICLDC)

Here are some guidelines to help you enjoy fasting during the Holy Month of Ramadan, and at other times that you choose to fast.

Talk To Your Physician
Please make sure you have a talk with your doctor, especially if you are taking any medication. Your doctor will guide you how to adjust your doses and help create a plan that works for you in complement to Ramadan fasting hours.

Space Out Your Meals
It is a good idea to pace your meals just like you do at other times in the year. During Ramadan, try not to be tempted to eat continuously from Iftar to just before Fajr. At Iftar, try breaking your fast with a light snack such as dates and soup. Then, have a full meal about an hour later, followed by a breakfast meal just before Al Fajr.

Stay Hydrated
It is important that you do not get dehydrated. From Iftar to just before Fajr, do make sure that you drink enough water. It is also wise to avoid drinks containing sugar as dehydration occurs from not drinking water during the day and then breaking fast on sugary food or drink. The result could be a state of high blood glucose levels that may require hospital treatment.

Have Suhoor
Remember to eat a balanced meal just before Fajr.  If you are on medication, this will help reduce blood glucose levels.

Consider Your Carbs
Do make sure that your carbohydrate intake is in the slow-release form, known as low-glycaemic index. This includes wholegrain bread and basmati rice.

Avoid eating sugary food and food where the carbohydrate component is in the fast-release form, otherwise known as high-glycaemic index.

High glycaemic index starchy food includes potatoes and white bread.



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