Nutrition and Dietetics Specialist Dietitian Merve Sayın offered golden recommendations for weight control and healthy eating before the Ramadan Feast.
The month of Ramadan, in which our bodies and souls are cleansed, we try to keep our souls under control, and adds beauty to us spiritually, came to our homes and tables with all its blessings this year, as it does every year. Half of the long fasting days we thought about how it would go are already over. Well, haven’t we included heavy meals at our iftar-sahur tables and paid attention to our meal arrangements? Here, Nutrition and Dietetics Specialist, Dietitian Merve Sayın gave information about 10 golden suggestions that you can achieve weight control before you come to Eid al-Fitr.
1) Chew Food Thoroughly;
First of all, the point to be considered is that you chew the food you eat a lot. Normally, the number of chews specified as healthy is 25-30 times. The more you can increase the number of chewing in your normal diet, the easier it will be for you to digest the food.
2) Make sure to have sahur;
Sahur is the most important meal of the month of Ramadan, which we do not care about due to the interruption of our sleep. It is important for those who fast to have sahur close to the time of imsak for the protection of health. Fasting for 17 hours without sahur causes problems such as fatigue, irritability, dizziness and excessive thirst.
3) Be mindful of your fluid consumption;
With the arrival of summer months, our body’s need for fluid also increases. We usually say that we meet our liquid needs with tea and coffee after iftar. This is a wrong thought. In fact, it is beneficial to increase your water consumption by one more glass for each tea and coffee you drink. You can meet our fluid needs with foods with high liquid content such as water, vegetables, salads, and beverages such as herbal teas, soda, compote and ayran. You can easily consume these drinks both in the main meals and in the snacks. It is very important for your health to consume 2-2.5 liters of water at intervals between iftar and sahur.
4) Beware of mineral losses;
It is beneficial to drink one plain mineral water daily because of the mineral losses in the body due to sweat and urine excretion. Those with kidney disease and blood pressure problems should consume mineral water according to expert advice.
5) Prefer healthy cooking methods;
Due to the late hours of iftar, the attention to cooking methods increases twofold. In order to avoid any digestive problems, choosing the main dishes as boiled, steamed, grilled or in the oven will allow you to have a comfortable Iftar. Avoid fries whenever you can.
6) Do not neglect physical activity;
One of the most effective solutions to increase our body work rate, which decreases with long-term hunger in Ramadan, is a moderate-paced walk 1-1,5 hours after iftar. Remember to take water with you while walking and drink water every 15-20 minutes.
7) Take care of your protein consumption;
It is very important to preserve muscle mass after long-term fasting in Ramadan. For this reason, importance should be given to meat/chicken/fish/legume consumption as the main course in iftar menus, and cheese/eggs and additionally yoghurt/milk consumption in sahur.
8) Do not forget to have a snack;
In the process from iftar to sahur, make sure to have 1 or 2 snacks that you have determined with your dietitian. In this way, you will prevent you from overloading the sahur by ensuring the balance between meals. In addition, it will be healthier for you to consume sweets or fruits that you want one hour later, not immediately after iftar. As a snack, you can use the Ramadan classic, Güllaç, which is both low in calories and nutritious, instead of sweets with syrup. In addition, you can plan snacks in the form of ice cream, milk dessert and fruit + milk.
9) Take a break from eating at iftar;
After breaking your fast with 1 glass of water + 1 bowl of soup + salad, take a break of 10-15 minutes. In this way, you will not be burdened by your stomach, which has been empty for a long time, and you will provide a feeling of fullness more comfortably.
10) Fasting is holding yourself back.
Realizing how we should spend the month of Ramadan, we should spend our eating patterns in this way; it will be beneficial in terms of health and we will reach the purpose of the month of Ramadan.