Healthy living Framework: Getting back to shape being inspired by Quran and Sunnah

Getting back to shape: Inspired by Quran and Sunnah

Congratulations! This is the most important journey of your life at this time.

In this article, I will go over the scientific facts about the metabolism, and how our food habit impacted our body and life, and finally, will share a scientific plan inspired by Quran and Hadith that I had used and alhamdulillah, works for me like a magic.

Let’s start with the name of Allah (Bismillah) and seek power and wisdom from Allah so that He grants us to be successful.

Then, go over the scientific facts on metabolism, impact of food in the body, and what it means by healthy life styles  from Metabolism, Sugar/Carb and Impact of Food on Body

If you want to be inspired from my journey or if you are in doubt if it would work, check my past blog from the year 2020: Living a Healthy Life - my personal journey

Now you're ready to create a plan for your own journey. 

Disclaimer: This is not the only way but a proven way that worked for me and many others. You don't need to follow these instructions if you can come up with an alternate way. However, make sure that follow the guidance from Quran and Sunnah otherwise, you'll only be benefited for this temporal world and waste the eternal life hereafter.

1. Take the vitals and lab works to check your current body situation (use Data capture and Plan below). Have a initial visit to doctors office to make sure you’re healthy otherwise.

2. Kick off Fat Adaptation 

a. Follow the no-carb diet for 3-4 days (usually it takes that much time to kick off but it may vary person to person)

b. Eat as much as no-curb food to make sure you don’t fill hungry 

c. Once you start faded away from carb-withdrawal symptoms you are now ready for the journey that means your fat adaptation has kicked in.

3. Go for long fasting - I.e., put yourself in long Autophagy mode as long as possible (not more than 24 hours). Fast for 5 to 10 days continuously. That’s the key.

a. Initially, You take Sahoor following breakfast schedule and then eat Iftaar accordingly

b. If you can: start water fasting i.e., only water during Sahoor and then iftaar.  Make sure you drink plenty of waters at iftaar and night

4. Exercise everyday. Morning after Fajr: walk or hike or get on the treadmill- doesn’t matter what you do but do it at least for an hour. 

5. If you want to expedite, do it just before iftaar for half an hour to an hour- that burns the fat faster, allow cells to take glucose directly

6. Sleep at 10 pm to at least for 4 hours - that’s VERY crucial. The most fat burning happens at that time
Watch your body. Pray tahajjut if you can. That's for your mind, body and get help from Allah. 

7. Eat tons of vegetables, fish, non-sweet fruits- that gives you nutritions.

8. Take measurement of your body everyday. Weight log. Watch the progress and adapt accordingly if you don’t see much weight loss.

Use the feedback signals from your body. Do not overdo it. Your body is an amazing system Allah has blessed you with. Use organic Apple cider vinegar, or dietary fiber and Baxter supplement from over the counter . Otherwise you may have constipation. 

9. Once you go one cycle of fat adaptations, and achieve your goal, go into maintenance mode: 

Eat moderate carbs. Our lifestyle is now so cut from physical activity so utilizing curbs are difficult. Maintain No sugar and less salt. Sugar we get from many natural sources like dates, apples, so no need to take additional added sugars. 

Follow the Sunnah: One third food, one third water and one third empty stomach. Fast as per Sunnah- Monday and Thursdays and 3 full-moon days on the Lunar Calendar's month.

Few key points: 

a. I am not convinced that continuing Keto or no-curb for long term is a good idea and our prophet (pbuh) used to eat curb food so I recommend to not to continue no-curb or keto for longer than 5-8 weeks. Go back to Sunnah as soon as possible.

b. Take picture of yourself before and after each stage - compare at every milestone! You need to keep yourself motivated by seeing the progress of your own.

Data capture and Plan:

Capture Vital and lifestyle statistics <date captured> and the plan Goals to reach by <target date>. Compare it weekly.

1. Your list of medications (at the start of the journey): <list>
2. You vitals
• Your current weight:
• height:
• You BMI:
• Lipid Profile: Cholosterel, HDL, LDL, TG
• Kidney function number
• Blood pressure
• Glucose
3. Capture your food habit: <List>
4. Sleep pattern
5. Physical activities: <List>
6. Goal of body weight and vitals: 
• Target weight: ?
• Weight you are losing: ?
• You target for eight 6-week cycle (epoch)
• Target milestone with dates: 
• Milestone 1: Date-1 - my weight will be: ?
• Milestone 2: Date-2 - my weight will be ?
• Milestone 3: Date-3 - my weight will be: ?
• Milestone 4: Date-4 - my weight will be:? 
• Milestone 5: Date-5- my weight will be:?
• Milestone 6: 3/26/2023 - 190lb
• Target vital:
• Glucose: ?
• Lipid profile: ?
• BP: ?
• BMI: ?
• Other Target chronic disease (e.g. Sleep apnea, back pain, headache, etc.)
• Chronic disease 1
• Chronic disease 2
• Your List of Medications (after the journey): <list>