In not-so-far a distance but still away from earshot, the muezzin was rhythmically sounding out the invitation to the evening prayer to Allah, the Merciful.

At the same time over tele on Sunday, 10 March, the Sultan of Sokoto, Sa’ad Abubakar, over at his palace was giving notice to all who practise Islam in Nigeria – It is the holy month of Ramadan now, which means certain steps to follow if ever you are to retain vigour all through the 29 days of this year’s fasting.

Beyond the spiritual focus you are adhering to, which in any case should not be restricted to only a few weeks, is the consideration over what you eat and how you munch them.

ALSO READ: The simple workers’ diet that kept everyone going all year round

No matter the fulfilment they derive from their fasting, there is no doubt that the task of keeping away from feeding and refreshments for a long stretch and doing this daily for the 29 days of the holy month – can be energy-sapping. To be sure you will survive the sprint takes working with a formula.

What to eat

Experts recommend fibre-rich carbohydrates but protein and healthy fat are needed too for the Iftar meals. No kidding anyone that conserving one’s energy is a consistent box that ought to be checked daily, which then takes the attention to what you eat.  A balance of macronutrients simply means having the right amount of carbs, fats, and proteins. A widely accepted macronutrient ratio has room for 45–65 percent of your daily calories from carbs, 20–35 percent from fats, and 10–35 percent from protein. One serving of tuwo shinkafa is 160 calories and something you can prepare for Iftar later on. A big round scoop tuwo will give 37 grams of carbohydrates, 0.5 grams of fat and 3 grams of protein. Match that with the peppery feel of chopped vegetables when they have been covered in spice and fresh mackerel, there must have been nothing more fulfilling.

Setting a hydration tempo

Your spiritual journey into the month of Ramadan started with trust anyway, but maintaining a focus also lies in how efficient you have become when it comes to hydrating yourself. Most people go through their fast with the longing for a drink and this is because their body is yearning for a renewal following the fluids it had already discharged. Dehydration can bring about headaches and that is not a Muslim’s observing fasting will want for themselves. Naturally, you can restore the fluids by taking a lot of water in the non-fasting interval between Iftar and Sahri, the latter meaning the pre-dawn meal. Fruits also let you hydrate your body. Look for that in melon, oranges, pineapples, cashews and so forth.

What to avoid

The month of Ramadan itself is a capsule where all those who recline inside it want to discipline themselves. Just like these people, you should avoid mostly fried foods because this is not the healthiest choice you can make. Research have shown a link between eating fried foods and the risk of chronic diseases like diabetes. Other things to avoid are sugary drinks including soda and other carbonated soft drinks, sports drinks, energy drinks, fruit-flavoured or powdered drinks, vitamin-enhanced drinks, and sweetened tea and coffee drinks.

There are a whole bunch of other steps to consider that make this month’s communion with Allah a fruitful one, which is a fact. But here, you have the opening days’ hack that sets you up for many more clever approaches coming your way towards making this year’s Ramadan the most satisfying for everyone.

Ayodele Johnson

Ayodelé is a Lagos-based journalist and the Content and Editorial Coordinator at Meiza. All around the megacity, I am steering diverse lifestyle magazine audiences with ingenious hacks and insights that spur fast, informed decisions in their busy lives.