Sehri: 4 sandwiches, 250g yogurt, 1 cup chai. Iftar (office edition — late + surprise): 2–3 dates, 4–5 medium pakoras, 1 bowl chana chaat, 1 bowl creamy fruit chaat (very tasty 😅), Roti (only 2nd time in whole Ramadan). Also had a sweet dish. Overall — carb-heavy day. Result? Energy crash. No gym. Extreme laziness. Slept → woke → slept again → woke at 1am. Body felt heavy, dizzy, low drive. My Observation (Not 100% confirmed — but makes sense) I think a few things went off in my routine today: 1️⃣ Sudden High Carb Load After Fasting Pakoras + creamy fruit chaat + roti + sweet dish. After long fasting hours, this much fast-digesting carbs can spike insulin quickly. Spike → sudden energy rush. Then crash → sleepiness, dizziness, low motivation. 2️⃣ Low Protein / Fiber Balance in Iftar Compared to other days, protein intake at Iftar was low. Protein slows digestion and stabilizes energy. Without it → sugar swings feel stronger. No Gradual Fueling Before Activity Usually I take coffee + controlled carbs before gym. Today carbs were random and heavy → no structured pre-workout fueling. Lesson For Myself Ramadan energy is not just about calories. It’s about timing + quality + combination. Heavy fried + sugary carbs together can make you feel full but weak. Next time plan: • Dates + water • Some protein (chicken / yogurt / shake) • Then carbs gradually Instead of all carbs in one go. Still learning. Still adjusting. Question For You Guys Have you ever felt extreme sleepiness or dizziness after Iftar? Do you think it’s carbs… dehydration… or sleep cycle?

Serhi 1 chapati with 1 tbsp desi ghee 1 egg fry 1 cup tea with sweetner Iftar 1 date Lemon chia water with pink salt Half chapati with chicken curry Some fruits (half apple half banana 2 to 3 pieces of melon) 1 cup tea without sugar 30 min walk before iftar 20 min workout after iftar

25 minutes outdoor walk