Ramadan protocol

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During the month of Ramadan, your hours for eating are extended until 1 hour after sundown.

In the morning before resuming your fast, you may have a hard-boiled egg.

 You have two options for the evening meal during this time:

 1.      Remain on the normal 4-day cycle of food:

• 2 days fruits and vegetables

•  2 days milk and yogurt

      Due to the extended hours, there may be a slight slowing in weight loss during this month, but otherwise you should see no difference from the regular program.

 2.      Follow modified maintenance during the month – the goal being to maintain your weight, but not lose weight.

• A total of two servings of fruit per day (i.e., two cups).
   

• 1 ½ lbs of vegetables and up to a total of 5 – 7 ounces of protein, preferably chicken, turkey or fish (please note that heavier proteins such as beef might give you an upset stomach).
   

• Fill up first on the veggies and protein.  After that, if you would like to taste other things do just that – taste and be sensible (i.e., not a whole plateful).
   

• You will find your sense of satisfaction comes quickly.  Listen to your body and stop eating when you feel satisfied.  Paying attention will stop you from overeating – your old habits are still there but not if you say NO.
   

• After the holiday, your first two days are milk / yogurt days, then two fruit / veggie days, etc.