Body
“O mankind, eat from whatever is on earth [that is] lawful and good and do not follow the footsteps of Satan. Indeed, he is to you a clear enemy.”
— (Quran 2:168)
“The servant who knows himself knows his Lord”
– Imam Ali (RA)
“Health is the first wealth”
–Ralph Waldo Emerson
Why Start with Body?
Why not start with Soul, Heart or Mind first? Aren’t they more important? You may think you already know all you need to know about Body. After all, you have been living in one all these years, right?
I used to think this way for many years. You will see a goals section later in this chapter. Unless you score 10 out of 10 for your ideal Body goals, my friend, we have a lot to talk about your Body. We have some learning and unlearning to do. For now, here are some reasons why we start our journey with the Body.
Our physical body is the vessel through which we experience the world, perform our prayers, and carry out our responsibilities. Starting with the body means setting the foundation for everything else. If the body is not balanced, it’s hard for the mind, heart, and soul to align. Physical health is essential for performing acts of worship and maintaining a balance in life.
The body is the foundation for mental clarity, emotional stability, and spiritual growth. Everything is connected.
Avval Taom, Badaz Kalom
In Uzbek culture, there’s a saying: Avval Taom, Badaz Kalom, which means “First, food, then words.” It reflects the importance of feeding the body before one can think, speak, or act effectively. It’s no surprise that taking care of the body comes first in both faith and culture.
Maslow’s Hierarchy Of Needs
Last but not least, below, you will find Abraham Maslow’s Hierarchy of Needs. I have done my best to connect this with the four foundational chapters of the book. As you can see, he also starts with Body needs first.
5. Physiological Needs (BODY – Basic Needs)
At the foundation of Maslow’s hierarchy are the basic physiological needs like food, water, shelter, and sleep. Islam acknowledges these needs as essential, and fulfilling them is a responsibility we have toward ourselves and others. Allah reminds us to nourish our bodies with halal and tayyib (pure and lawful) provisions. Without taking care of these essentials, we cannot fully function or focus on our emotional, spiritual and intellectual growth.
4. Safety Needs (BODY / HEART)
Once basic needs are met, we seek safety and security, both physically and emotionally. In Islam, the importance of safety is reflected in the concept of Amanah (trust) and the duty to protect oneself and others. Islam provides guidelines for living a secure and stable life through faith in Allah’s protection, strong family bonds, and a just society that upholds the rights of individuals and communities.
3. Love and Belonging (HEART)
Humans have an innate desire for connection, love, and belonging, so Maslow places this need at the next level. Islam places immense value on family, friendship, and the community (Ummah). Prophet Muhammad (PBUH) emphasized the importance of kindness, empathy, and maintaining good relations with others, all of which fulfill this deep need for belonging and emotional well-being.
2. Esteem Needs (MIND)
The next step is the need for self-esteem and respect from others. Islam encourages healthy self-esteem through a balanced sense of humility and confidence, knowing that our worth comes from our piety and good actions. According to Islamic values, true esteem is rooted in taqwa (God-consciousness), not in material achievements or social status, but in how we serve Allah and contribute to the well-being of others.
1. Self-Actualization (SOUL)
Maslow’s idea of self-actualization is about realizing one’s potential, talents, and purpose. In Islam, self-actualization is closely linked to fulfilling our purpose as servants of Allah, aligning our skills and passions with our faith. It’s about living a life of purpose, growing in character, maximizing our God-given abilities to serve Allah and humanity, and achieving a balance between Deen and Dunya.
0. Transcendence (SOUL)
Maslow later added Transcendence, which involves going beyond personal growth to seek higher meaning and connection with something greater—this aligns perfectly with Islamic teachings. The highest level of fulfillment is not just self-actualization but transcending oneself to connect with Allah. Islam teaches us that true success lies in serving Allah, helping others reach their potential, and aiming for eternal reward in the Hereafter. This ultimate level brings peace, purpose, and prosperity beyond worldly achievements.
The Toughest Challenge & Blind Spot
I have to admit, Body has been the toughest challenge for me. Besides, I have ignored it for many years since I assumed I knew. If you remember from the Introduction, this was the main reason I couldn’t share what I discovered; I was not practicing.
Breaking Bread
If someone had told me 30 years ago that I would be writing a book and encouraging people to eat healthy by avoiding bread, I would have said, “You got the wrong guy.”
Because I was a boy at ten who struggled with eating even bread on a daily basis, my family would eat just bread to survive some days.
As you remember from Maslow’s Hierarchy of Needs, for someone whose basic Body needs are not met, any form of higher thinking or feeling is far-fetched, let alone a spiritual experience.
I hope you are not in this situation. The main reason I am sharing the story is that your beliefs about anything, especially food and body, are engraved in your past experience. Each of us has a unique journey in life, and this journey shaped who we are today. Some of these beliefs are outdated, and we need to upgrade them. We can’t upgrade them unless we are aware of them first.
So, bread has been a basic need for me from the very beginning. It never occurred to me that even something as basic as bread could be something I need to redefine later in life.
Canada Calls
Growing up, taking care of my body was not a high priority. Up until my 20s, I was a student. As students know, you don’t have to worry about eating too much because there is not much in the first place. Most of the time, you are surviving from a stipend to a stipend.
In 2003, I moved to Denmark to study first and then stay for work. As you can see from the chart below, my weight stayed around 86 kg until I was 36 years old. In 2020, I moved to Canada with my family.
As you may remember, this was when the Covid pandemic spread. Everyone was at home. Staying at home for 1-2 years and having easy access to food resulted in me gaining another 10kg. I tried some diets. It would work for some months, and then my weight would jump where it was, sometimes even to a higher number. I am sure you must have experienced something similar if you ever tried any diet.
When I reached over 100kg, I said to myself, “Enough is enough.” Something had to change.
I began to feel sluggish and lazy, and it wasn’t just physical tiredness—it was as if my entire system was slowing down. I’d wake up in the morning already feeling drained, and no matter how much motivation I tried to muster, it seemed impossible to shake off the heaviness that weighed me down. The worst part was the mental fog. My thoughts felt scattered, and focusing on even simple tasks was hard. The clarity I once had seemed to disappear, replaced with confusion and exhaustion.
At first, I thought the solution was just more sleep. So, I tried taking naps during the day, hoping they would refresh me. But instead of feeling energized, I’d wake up feeling more tired. My energy levels would spike randomly, but they were so unstable—one minute, I’d feel alert, and the next, completely drained.
I knew I had to do something. This wasn’t sustainable and affected every part of my life—my work, worship, and relationships. I tried many things—different diets, even cutting out certain foods. But no matter what I tried, I’d bounce back to old habits. I’d feel good for a week or two, but eventually, the lack of consistency would catch up to me, and I’d find myself back where I started, feeling hopeless and powerless.
During this period, I realized the deeper issue wasn’t just my diet or energy levels; it was my entire approach to taking care of my body.
I had to redefine what Body means to me, what food means to me and last but not least, what hunger means to me.
Power of Powerlessness
It may sound paradoxical, but bear with me. Sh. Hamza Yusuf has a speech on the same topic. You can listen to or watch it fully online. Let me share the lesson I learnt in short here.
On this journey of life, we constantly face obstacles. Sometimes, they are so big that we can’t even imagine how we can overcome them. It was a similar situation with my Body challenge. No matter what I did, it was not working.
Then, you feel powerless and hopeless. You are focused so much on yourself and the end result that you forget who the One with Power is.
I felt so powerless that I realized with Him is the Power. He is the Powerful One. I am powered by Him. I made a dua in this desperate state: “O, Allah! You are the Real One. You are the Powerful One. I am sorry for my arrogance in thinking that I am the one who does things. But it is You. It was always You. It’ll always be You. Open my Mind and Heart. Guide my Soul to overcome this as You helped me all along the way. Thank you.”
Meaning. Mindset. Motivation. Methods.
Have you ever wondered why we don’t do what we know and say as humans? As I shared above, we rely on ourselves too much. I sincerely believe the real change starts with a sincere dua to Allah SWT and a burning desire.
“Indeed, Allah will not change the condition of a people until they change what is in themselves.”
— (Quran 13:11)
What comes next is the following to achieve any goal:
Meaning – stories you tell yourself about this goal to make meaning. This is how we make sense of the world around us.
Mindset – your beliefs and worldview based on your stories.
Motivation – your WHY to achieve this goal. What is at stake? What will happen if you achieve this goal? What will happen if you don’t?
Methods – your ways – HOW to achieve this goal.
Most of the time, we may know our Goals (WHAT) and even Methods (HOW), but we skip Meaning, Mindset and Motivation in the middle, and then we wonder how we are stuck in a loop.
This is why I will start with Meaning – telling stories. Actually, I got many readers who told me after reading my first book how much they resonated with my stories. They felt like I was sharing their stories as well. It is not because I have some kind of special life story. We all have unique stories. Yet we all share the Hero’s Journey in some way, shape or form. As Muslims, we all believe that we are on the journey to Allah SWT. Stories connect us and help us make meaning in our understanding of each other and the world. Let’s get started.
Body as Vehicle
When you make a dua, you have no idea how it all will work out. You need to trust Allah SWT that as long as you are sincere, take action, and persist, He will open the doors you couldn’t even imagine.
This is exactly what happened. I was attending an ICNA conference in Baltimore when I came across a bundle of books. It was the works of Imam Al Ghazali translated into English by Ihya Publishing. It was smaller books on Knowledge, Cosmology, Spirituality, etc.
So, I started reading and diving deep into Imam’s work. One of the things I admire about his writing is that he uses analogies a lot, making it simple to understand.
For example, here is an analogy of the Body. Al-Ghazali often likens the body to a vehicle or mount that carries the Soul during its earthly journey. Just as a rider uses a horse to reach a destination, the Soul uses the Body to perform actions and fulfill its Purpose in this life. He emphasizes that the body is not the end goal but merely a means for the Soul to achieve spiritual elevation and closeness to Allah.
The more I read, the more it made sense to me. So, my Body is a car. My Soul is the driver. I am on this journey to Allah SWT. Wait! My Body? Is it really?
Red Ferrari
Before I really answer that question, let me take you for a ride. Imagine the car of your dreams. For some, it is a Red Ferrari. For others, it could be Rolls Royce. Go wild.
Now imagine someone who loves and cares about you a lot and offers to rent your dream car for a week. They say, “Here is the car key. Enjoy it for a week.”
How would you treat it? I don’t know about you, but the first thing I would do is thank them. Then I would ask what kind of fuel it needs, how I should take care of it, and what I should be mindful of about this car.
You wouldn’t pour cheap fuel into a Ferrari and expect it to perform at its peak. Any decent human would return the car in the same condition and ensure it is clean as well. Do you agree?
Think of your Body as a red Ferrari but infinitely better. The One who loves and cares about you is Allah SWT. We all rent our Bodies for a long-term lease from Him.
When I fully grasped the true meaning of this analogy and began to internalize it, it all became clear to me.
I needed to treat my body as an amanah—a trust from Allah—and begin nourishing it in a way that was sustainable and aligned with my Purpose. There was no other way. I needed to treat this long-term lease car as the Owner wanted me to. After all, it is His, and I will return it sooner than later.
Wildfit
Since I redefined and discovered a new meaning for Body, I was looking for something that can help me redefine food and hunger.
This was when I encountered a program called Wildfit by Eric Edmeades that focused on eating what is natural and healthy for our bodies. In Islamic terms, it aligns with the concept of eating halal (permissible) and tayyib (pure and wholesome). This was a turning point for me, as I started seeing food as fuel, rather than just a source of temporary satisfaction. It wasn’t just about following a diet—it was about returning to the basics, halal and tayyib – pure and wholesome food Allah provided for us.
Will This Work?
It will work if you believe in this and if it leads to a change in your mindset and beliefs about this. How do I know? As practicing Muslims, none of us eat pork. It is one of those things crystal clear that it is haram – not permissible to eat in Islam.
Alhamdulillah, as Muslims, we avoid haram foods and fuel for our bodies as much as we can. When Allah SWT talks about food in the Quran, He not only talks about halal (permissible) but also tayyib (good, pure, wholesome). This is what we are doing. We are extending from halal to tayyib as well so that we feed the right fuel to our “car”—our body—so it can do its job in the best form.
On The Other Side Of The Bridge
I can promise you that if you follow this and it begins to work, you will experience the following: no more cravings—because you will not starve yourself as you may have tried in other diets.
You will have mental clarity, focus, and lots of energy because your Body will be using the right energy source, which is stable and long-term instead of instant ups and downs.
Last but not least, you will begin to lose weight and feel healthy even without any exercise. Look, I am not against it if you are already into fitness, but with this approach, you don’t have to. 95% of results will be based on your mindset and the food you eat.
Disclaimer
I am not a health expert, nutritionist, or fitness coach. The information and experiences shared in this book are based solely on my personal journey and what I have learned along the way. They are intended for informational purposes only and should not be considered medical advice, diagnosis, or treatment.
Before making any changes to your diet, lifestyle, or health routines, please consult with a qualified healthcare professional or your doctor to ensure they are safe and suitable for your individual needs. The actions you take based on the information in this book are at your own discretion and risk. I cannot be held liable for any consequences resulting from the use or misuse of the information presented here.
Your health and well-being are unique to you—always prioritize professional advice tailored to your situation.
If this sounds exciting and you are ready to start, here we go. First, we will understand four types of hunger.
4 Types of Hunger
Based on what I learnt, there are four hunger types:
1. Thirst Hunger
Sometimes, what feels like hunger is actually thirst. The body sends signals to the brain that are interpreted as hunger, but in reality, you might just need water. Many people mistake thirst for hunger, especially if they aren’t in the habit of staying hydrated. Drinking water can often resolve this type of hunger, and it’s important to differentiate between the two to avoid overeating when your body just needs hydration. Drink 5-6 cups of water a day.
2. Nutrition Hunger
Nutrition hunger is the body’s way of signalling that it needs specific nutrients to function properly. This hunger arises when the body lacks essential vitamins, minerals, or macronutrients. Cravings for certain foods can often be linked to this type of hunger, where the body seeks the nutrients it’s missing. For example, a craving for leafy greens might signal a need for iron or magnesium. Addressing nutrition hunger requires focusing on whole, nutrient-dense foods to ensure the body gets what it needs. Eat natural food: vegetables and fruits. Below, you will find healthy plate graphics to help you with portions.
3. Emotional Hunger
Emotional hunger is driven by emotions – feelings rather than physical needs. This happens when we eat not because our body needs fuel but to comfort ourselves, reduce stress, or cope with emotions like sadness, boredom, or frustration. It is important to recognize when you’re eating to fill an emotional gap rather than a physical one. Understanding and managing emotional hunger is key to developing a healthier relationship with food.
4. Empty Stomach Hunger
Empty stomach hunger is the physical sensation of an empty stomach, often accompanied by growling or discomfort. This sensation doesn’t always mean you must eat immediately, especially if you’ve recently eaten. The body can sometimes signal hunger based on routine or habit, not actual need. Understanding this hunger can help you resist the urge to snack unnecessarily and focus on mindful eating.
Understanding these different hunger types is essential for developing a more mindful approach to eating. By recognizing whether you’re truly hungry or responding to another signal, you can better control your food intake and support your body’s natural rhythms.
Now, since we talked about the hunger types, it is story time.
Sugar Story
Back in the old days, people had a very different relationship with sugar. It wasn’t everywhere like it is now. They’d get their sugar from fruits and berries, but only in late summer and autumn when these were available. And even then, the amount of sugar they ate was limited. They knew that winter was coming and, with it, fewer food options. The rest of the time, they had to eat whatever they could find—hunting meat and foraging for veggies. During those limited times when sugar was around, the body got the signal: “Store fat—winter could last months or even years.”
Fast forward to today, and it’s a whole different story. Now, almost everything we eat is loaded with sugar, especially processed foods. Your body is still getting the same signal it did back then: “Winter’s coming. Time to store fat.” But here’s the problem—winter never really comes anymore. We live in a world of food abundance, yet our bodies still act like we’re about to face months of scarcity. The constant sugar intake is tricking your body into thinking it needs to keep holding onto that fat, even though there’s no reason to.
Sugar Burn vs Fat Burn
Most of us have been running our bodies in Sugar Burn Mode for so long. Think of it like the NOS boosters you might have seen in the Fast & Furious movies—it’s great for that quick, fast jolt, but you can’t keep running on it forever. It’s not sustainable, and it’s definitely not healthy. We’ve been abusing our bodies like that, pushing them hard in Sugar Burn Mode for years, and now we’re paying the price. What happens? Our body gets overwhelmed, starts storing fat, and our health takes a hit.
So what’s the solution? We need to go back to our origins, back to how our body was designed by Allah SWT to function properly. The original, natural fuel for the body isn’t sugar—it’s fat. Fat is stable, clean, and doesn’t burn out quickly. Let me put it this way: your body has over 200,000 kcal of fat ready to fuel you but only around 2,000 kcal of sugar/carbs. It’s like comparing clean, green energy to dirty, black smoke. Burning sugar is the dirty, high-emission fuel clogging your system. Fat, on the other hand, is like running on clean, efficient energy—it lasts longer and doesn’t cause as much damage.
We’ve been brainwashed for so long—by media, by food brands—that fat is the enemy. We’re told to exercise more and eat less fat. But in reality, the real enemy has been sugar all along. Sugar is Enemy Number One. Once you understand this, it becomes obvious that changing the fuel type for your body isn’t just a choice anymore—it’s a necessity.
Now, you’re probably wondering, “How do I do this?”. I promise I’ll share that with you soon. But before that, let’s cover 4fourtypes of food so we will cover the basics. Here you go:
4 Types of Food
To keep things simple, let’s think of all the food we eat in 4 categories:
- Vegetables & Fruits
- Protein (meat, fish, eggs, etc)
- Fat (nuts, avocado, oils, etc)
- Carbohydrates (bread, baked stuff, sugar, etc)
When it comes to fueling your body, this Healthy Plate shows you exactly what you need to thrive.
50% of your plate should be filled with veggies and fruits. Think of them as your body’s protective shields—packed with vitamins, minerals, and fibre that keep your immune system strong and digestion smooth. These are your green lights, so go for it.
Next, 25% of your plate comes from fats—not the bad fats you’ve been warned about. We’re talking healthy fats like avocados, olive oil, nuts, and seeds. These fats are like clean fuel, keeping your energy steady, your brain sharp, and your body burning smoothly, especially in fat-burning mode.
20% of your plate should be filled with protein—the building blocks of your body. This is what keeps your muscles strong and repairs cells. Think clean proteins like eggs, chicken, fish, or plant-based options like lentils. Your body needs this to stay strong and agile.
And finally, we’ve got carbs, but only 5% of your plate. Carbs are like quick fuel—good for a short burst of energy, but you don’t want to run on them constantly. Stick to carbs from healthy sources like a small portion of whole grains or starchy vegetables.
This plate isn’t just a diet; it’s the blueprint for optimal energy and long-term health. You’re switching from that old sugar-burn mode into the fat-burn mode, using the body’s natural fuel the way it was meant to be. Eating like this means you’re not just filling your plate—you’re fueling your potential.
As promised, I will now share how you can benefit from what you just learned for your Body. Below I will share my goals, mindset, motivation and methods. Then we will dive into a weekly program and how I experienced it.
Body Goals – WHAT
Return the Body in the best shape to its Owner.
Make sure to put the right type of fuel.
Take care of it to the best of my ability so I can arrive at the Destination and enjoy the Journey.
Body Mindset – Beliefs
It was no longer my Body but a “super car” Allah SWT was leasing me. I had been “abusing” this car by using the wrong type of fuel for so long. I felt sincere regret and asked for forgiveness. Allah SWT always helped me with my other problems. If I am sincere and do this for Him, He will not let me down this time, either.
Body Motivation – Why
Before, my motivation was to be fit and healthy and lose weight. After learning all these, I realized that, first and foremost, I had to take care of this gift. Remember the Red Ferrari story? This is the right thing in the sight of Allah SWT. If I do my part, everything else will follow: my health, fitness, and weight loss.
Instead of just theory or words, I wanted to ensure I would do what I said. So, I told my wife that I would set goals and had to reach them. If I don’t, we can agree on a certain amount so she can claim it from me. She gladly agreed 🙂
Body Methods – How
This time, it was different. As they say, if you have a strong “WHY,” you will figure out any “HOW.” Moreover, my wife wanted to join, and I welcomed her. So, it is even better if you have a spouse or a friend who wants to join you on this journey.
Food Taqwa
I first heard this term from Adam Khan – a Muslim Fitness Coach. Taqwa is often translated as fear of Allah. I think a better translation would be mindful or conscious of Allah. On top of that, as Muslims, we relate taqwa mainly to spirituality. What if we are mindful of what we eat as well? This is Food Taqwa for you.
When we eat with taqwa (God-consciousness), it changes everything. We begin to ask ourselves: Is this food halal and tayyib? Is it truly nourishing me? Am I mindful of what I put into my body? This conscious eating is not about being full—it’s about feeding your body what it truly needs to serve your greater Purpose.
It is such a huge topic that maybe I will end up writing a book about it. Let me know what you think. For now, let me share how I experienced my journey based on what I learnt from online resources and health coaches, and you can give this a try as well. Bismillah.
Week 1 – Inner Dialogue
This week, you will not change what you eat. You keep eating as usual. I know it is strange, but trust me, you will understand why later. For now, all you need to do is remember the four types of hunger and be mindful of when, what, and why you eat.
Here is what I thought in Week 1. We’ve been told to eat three meals a day—breakfast, lunch, and dinner. But do we really need to? Back in the day, our ancestors ate when they could—some days, they feasted, and other days, they didn’t eat at all. There was no set routine.
Today, we have constant access to food, but our bodies are still designed for survival. Constant eating means our bodies never tap into fat stores for energy. It’s like refueling a car every five miles—unnecessary.
The key is to listen to your body. If you’re not hungry, don’t eat just because it’s “mealtime.” Let your body burn fat between meals, its original, more efficient fuel. You don’t need three meals daily—you need to eat when your body truly asks for it.
Week 2 – Drink 5 Cups of Water
This week, our goal is to eliminate Thirst Hunger. So, you will need to drink 5-6 cups of water every day. In my case, I started drinking a cup of water right after each prayer. Alhamdulillah, our religion has already established 5 checkpoints with 5 daily salah.
For the rest, you will keep eating as usual and be mindful of when, what, and why you eat. You will also need to be mindful of the other three hunger types: Emotional, Nutritional, and Empty Stomach.
By now, you have begun to realize that this is not like other diets, where you start removing food or starting to weigh yourself. It doesn’t take away anything yet. Instead, it adds mindfulness, and this week, just water. Because if you want a permanent change, you will need to start with Mindset and then turn the small thing into a habit.
Week 3 – Eat More Veggies
Who likes veggies? Blah. I was one of those guys who disliked all veggies: cabbages, beets, radishes, turnips, etc. To be honest, I am not so much fond of these guys to this day. What!?
Most of them didn’t taste much. I will share a story in the next section explaining why. For now, let me share with you this small hack. If you don’t like these veggies, it is not the end of the world. There are hundreds of others. I tried many. In my case, I started to like cucumbers, so I started eating cucumbers for breakfast as well.
For the rest, everything stayed the same. I kept eating as usual and drinking a cup of water after each daily prayer. I was also mindful of what, when, and why I ate food one more week.
Week 4 – Eat More Fruits
It is possible that you may not like fruits like me. I don’t blame you. The food industry hijacked the fruits. First, they pumped so much sugar into candies that fruits tasted sour compared to them. Then, they even used bright colours for candies to attract us right from the beginning when we were kids. Most of us were given sugar to celebrate happy moments in life.
I did the same to fruits that I did to veggies. I tried different types. It seems I like oranges fresh. I started eating one orange per day. I cut them with a knife into four so I didn’t have to peel them.
I suggest you do the same. Find at least one fruit you enjoy. Then start eating more of it daily. You can also try different kinds.
This week, you are still eating as usual, drinking 5 cups of water, eating more veggies and fruits, and being mindful of what, when, and why you eat.
Week 5 – Eat More Protein
I love meat: beef, lamb, and chicken. You don’t have to sell me on this. Other types, such as fish, not so much. Here is where it gets interesting.
After I started trying different types of proteins, I found out that even though I didn’t like fish baked, I liked it when it was grilled or fried. Moreover, it seems I like eggs, both boiled and fried. Below, let me share a bit more about proteins.
Let’s talk protein. Think of it like the construction crew for your body. It’s not the flashy sports car fuel, but without it, nothing gets built. Muscles? Protein builds them. Your skin, hair, nails—all protein at work. And guess what? Your immune system needs protein to fight off those bad guys (think of it like the defence team of your body).
Imagine trying to build a house without bricks—just doesn’t work, right? That’s what happens when your body doesn’t get enough protein. Your muscles can’t grow or repair, and you feel weak. But here’s the thing: not all proteins are created equal. You want clean, high-quality proteins like eggs, fish, chicken, and even plant-based ones like beans and lentils. They’re your bricks.
So the next time you eat, remember—you’re not just feeding yourself; you’re giving your body the building blocks it needs to stay strong and energized. It’s not just about looking good—it’s about making sure your body can do its job right every day.
This week, you are still eating as usual. Drinking 5 cups of water. Eating more fruits and vegetables mindfully. Now, you are adding more protein to your diet as well. Meanwhile, you are mindful of what, when and why you eat what you eat.
Week 6 – Eat More Fat
By Week 6, I was still adding things to what I eat daily. This is where healthy fats became my best friend. I’ve already felt the difference. No more chasing after that quick sugar high, only to crash a few hours later. Instead, I was fueling my body as it was designed—slow-burning, steady, clean energy from fats. Think avocados, nuts, olive oil, even fatty fish. This isn’t the “fat is bad” nonsense we’ve been fed for years. This is what your body needs to run efficiently, day in and day out.
Now, here’s the thing—it isn’t about ripping away all your comfort foods and leaving you scrambling. That’s not how it works. Before we even talk about letting go of things like baked goods or sugar, we’ve already built alternatives. That’s the beauty of it. You don’t feel deprived because you’re not just losing food—you’re gaining real nutrition that sustains you. By the time we cut out the sugar and processed foods, your body won’t even crave them. You’re training it to run on real fuel—fat, not sugar.
So, load up on those healthy fats. Your energy will be stable, your mind clearer, and your body will finally shift into fat-burning mode like it was always supposed to. It’s all part of the plan, and you’re halfway there.
By now, if you have been mindful about what type of hunger you are experiencing, you should have noticed that you no longer should have Thirst Hunger (5 cups of water), Nutritional Hunger or Empty Stomach Hunger (due to an increase in veggies, fruits, proteins and now fat.)
Week 7 – Eat Less Baked Goods
We were halfway through. Only in Week 7 did I start to remove flour. This was the toughest for me. As you remember, bread has been my comfort food since childhood. So many emotions had to be untangled.
On top of that, baked goods were my go-to. Muffins, cookies, croissants—it was all too easy to grab something quick, sugary, and satisfying. But here’s the thing: every time I reached for that soft, warm pastry, I was feeding more than just my hunger—I was feeding a habit. And that habit wasn’t doing me any favours.
You’ve heard the saying, right? “Beware of the three white poisons: sugar, salt, and flour.” Well, baked goods are full of them. Sugar spikes your blood sugar, refined flour adds empty calories, and together, they fuel the cycle of cravings and fat storage. It’s a vicious loop—eat, crash, crave, repeat.
The problem is that baked goods trick you. They give you that quick boost but leave you crashing soon after. You think you’re treating yourself, but really, you’re storing up that fat and giving your body fuel it was never meant to burn. The more I realized this, the clearer it became: I needed to break free.
So, I started cutting back. Instead of that muffin, I’d grab some nuts or an avocado. It wasn’t about denying myself—it was about fueling myself the right way. And guess what? The less I ate of those baked goods, the less I craved them. My body started running on real fuel, and the constant cravings disappeared.
You can start making better choices once you understand that those three white poisons are your enemy, not your friend. It’s not about going without—it’s about choosing what actually serves you. And baked goods? They just don’t.
Having said all of the above, I am the first to admit I am not perfect. It has been the most challenging, and it still is. My daughters learnt to bake this summer, and every week, I had homemade baked goods on the counter. The only difference is that I eat them one or two times a week but in a very small quantity.
Week 8 – Eat Less Sugar
In Week 8, I started to eat less sugar. This is processed sugar, of course. Since I started getting my sugar from healthy sources such as fruits, it was easier to eat less sugar.
Let me share a story about sugar and sweetness with you. One of my friends loves eating hot, spicy food. He has been eating spicy food for as long as he can remember. In his culture, it is normal. In his case, it became extreme. He was eating spicier and spicier. Once he ate so much, he burned his taste buds. For a week or so, he couldn’t taste anything. It was the time he understood that he had taken it to the extreme.
So why am I sharing this story? While his story is about spicy food, most of us are not that different from him. I was one of those. Let me explain.
In this day and age, sugar is everywhere. Most of us are on sugar and flour-baked goods. Our bodies use sugar as fuel. Our taste buds are treated to sweeter and sweeter things every day. So we don’t even look at fruits and veggies any longer.
This week, once you start decreasing processed sugar, you will begin to taste the difference in fruits and even vegetables. At one point, even nuts began to taste sweet.
Week 9 – Eliminate Sugar & Flour
In Week 9, you’ll need to totally eliminate processed sugar and flour-baked goods, even for a week. It will detox your gut. Speaking of gut, here is something you should know.
You’ve probably heard people say the gut is the second brain, right? But it’s not just some wellness buzzword—it’s a real thing. Your gut has its own nervous system, called the enteric nervous system, which communicates directly with your brain. So, when your gut’s out of whack, it’s not just your digestion that suffers—your mood, focus, and even mental clarity take a hit.
Now, here’s the kicker: sugar and flour are the biggest enemies of your gut. They mess up your gut microbiome—the good bacteria that keep everything balanced. When you’re loading up on baked goods, sugary snacks, or processed junk, you’re feeding the bad bacteria, and they throw everything out of balance. And when that balance is gone, it affects how you think and feel. Ever noticed how, after a sugar binge, you feel sluggish, moody, or just off? That’s your gut trying to send you a message.
The good news? You can reclaim your gut by cutting back on sugar and refined flour. Once you minimize those three white poisons, your gut starts to heal. The good bacteria come back to life, and suddenly, everything starts running smoother. Your digestion improves, your energy stabilizes, and that brain fog? It clears.
When I started cutting out sugar and flour, I immediately noticed a shift. It wasn’t just my body that felt better—it was my mind. I could think clearer and stay focused longer, and my moods weren’t all over the place. The gut and the brain work together, and when your gut’s happy, your brain follows.
So, the next time you reach for that sugary snack or that slice of bread, remember: you’re feeding more than just a craving. You’re feeding the second brain. And if you want to reclaim your health—start by reclaiming your gut.
Week 10 – Emotional Hunger
Suppose you made it so far, mabrook! By now, you should be feeling only emotional hunger now and then because we have tackled all other types of hunger.
To overcome emotional hunger, you must develop awareness and strategies that address the underlying emotions rather than turning to food as a coping mechanism. Here’s how you can do it:
1. Identify the Triggers
The first step is recognizing when you’re eating out of emotion rather than hunger. Is it stress, boredom, sadness, or even celebration driving you to food? Start by tracking what emotions come up when you feel the urge to eat. This awareness is key.
2. Pause and Reflect
When you feel emotional hunger creeping in, pause for a moment. Ask yourself: “Am I really hungry?” Often, you’ll realize that the craving isn’t physical but emotional. By taking a few deep breaths and stepping away from the situation, you can break the automatic response to eat.
3. Find Non-Food Solutions
Once you’ve identified the emotion behind the hunger, look for non-food solutions to address it:
- If you’re stressed, go for a walk or practice deep breathing.
- If you’re bored, engage in a hobby or call a friend.
- If you’re sad or anxious, journal your thoughts or talk to someone you trust.
4. Stay Hydrated
Sometimes, what feels like emotional hunger is actually thirst. Drink a glass of water and wait a few minutes before deciding if you really need to eat. Remember to drink five cups of water every day.
5. Eat Mindfully
When you eat, ensure it’s a mindful, intentional experience. Sit down, slow down, and savour every bite. This will help you become more in tune with your body’s true hunger signals and prevent overeating.
6. Build Emotional Resilience
The more you work on addressing the root cause of your emotions, the less you’ll rely on food as a comfort. Try incorporating practices like exercise and prayer to strengthen your emotional health and resilience.
7. Create Healthier Alternatives
If you know certain situations will trigger emotional hunger, prepare healthy alternatives. Having nourishing snacks like veggies, nuts, or fruits on hand can help you stay on track while you work through the emotional issue.
Week 11 – Intermittent Fasting
In Week 11, I started a new experiment. I stopped eating from 8 pm until 8 am. I was not feeling hungry anyway. After a few days, I started skipping breakfast. Remember, if you followed everything up until now, your body is burning fat instead of sugar. You have tons of fat – around 200.000 kcal in your body. On the bright side, as Muslims, we are used to fasting even more strictly during Ramadan. During intermittent fasting, you can drink as much as possible but no food.
Let me tell you something about intermittent fasting—it’s not just a diet trend. It’s a way to reset your thoughts about food and how your body uses it. We’ve been conditioned to eat all day long—breakfast, snacks, lunch, more snacks, dinner, dessert. But here’s the thing: most of the time, we eat for taste, not fuel. And that’s where the problem starts.
When you fast, even for a few hours, your body shifts. Instead of burning sugar from all those snacks, it starts burning fat—the fuel it was designed to run on. Your energy levels stabilize, your mind sharpens, and you feel more in control. You’re no longer a slave to your cravings or the clock telling you it’s time to eat. You eat when your body needs fuel, not just because it’s there.
The first time I tried intermittent fasting, I’ll admit—it wasn’t easy. My body was so used to grabbing food for taste, for that quick hit of pleasure, not for fuel. But the more I did it, the more I realized something: my body didn’t need all that food. I wasn’t actually hungry—I was just eating out of habit. Fasting helped me break that cycle. It forced me to listen to my body’s real signals, not the ones driven by taste or cravings.
And when I did eat, the food felt different. I wasn’t eating just to satisfy a craving but to fuel my body. That’s a powerful shift. You start to realize that food isn’t supposed to control you. It’s supposed to fuel you, to help you think clearer, move better, and live longer.
So, if you’re stuck in the cycle of eating for taste, try intermittent fasting. It’ll reset your relationship with food and remind you that the real purpose of eating is to fuel your body, not to chase a fleeting moment of taste.
Week 12 – Walking
Welcome to the last week. By now, your Body is running on a new type of fuel—fats. You have already started losing weight without going to the gym. You don’t feel any cravings. Your head is clear. You are full of energy. How can you take it to the next level?
You can pick a sport or some form of daily exercise. For me, walking became the most effective way to stay active. It helped me reflect, release stress, and keep my body in motion. It’s a simple yet powerful way to care for the body, mind, heart and soul. You can click the link below to learn more about the Walk The Walk challenge. It is a course that teaches you to build a habit.
Dua
O Allah, grant us the strength to take care of our bodies, the patience to resist harmful cravings, and the wisdom to nourish ourselves with that which is halal and tayyib. Help us fulfill our trust by treating our bodies with care so that we can take care of “this vehicle” in the best way to carry our soul on this path to you. Ameen.
Goals:
On a scale of 1 to 10, where do you see your Body?
What are your Body goals to achieve 10?
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Mindset:
What are your beliefs about “your” Body?
What is holding you back to achieve 10 out of 10?
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Motivation:
Why does it matter to achieve these goals?
What happens if you do? What happens if you don’t?
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Methods:
What is your plan to achieve your Body goals?
What simple steps can you take today?
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