During the month of Ramadan, the long fasting period and the food intake in the form of small meals, but loaded with food, puts the body in a diet that it is not accustomed to. As a result of this long-term hunger, the preferred foods may change. A diet with mostly high calories, sweet and increased portion amounts is adopted. This type of eating habit can also lead to more storage of nutrients and weight gain in a long time. If you are following a wrong nutrition program during this period of long hunger, this can cause slowing of metabolism, irregularity in blood sugar, irritability, weakness, fatigue, inattention, loss of concentration, headache, dizziness, forgetfulness, sleepiness, indigestion, bloating, nausea. It can cause many problems such as work efficiency. Let’s take a look at the common nutritional mistakes in order to minimize all these negativities and to continue the month of Ramadan in the best way while fasting.
- Eating pita hot and overdoing it
Consume pita, which is indispensable for iftar, only for tasting. In particular, foods containing simple carbohydrates such as flour and sugar increase the risks of hypoglycemia and hyperglycemia. This increases insulin resistance and causes abdominal fat. Since the fiber content of simple carbohydrate foods is low, bowel movements slow down and constipation may occur. Foods consumed very hot can cause some problems in the esophagus and mouth.
- Eating fast, drinking soup and tea boiling
Studies have shown that fast-consuming meals and large amounts of hot tea cause esophageal and oral cancer. Attention should be paid to hot soup drunk impatiently with hunger or hot tea drunk at the end of iftar. In order to reduce this risk, the food should be cooled and the tea should be warmed and drunk. Meals should be chewed well and consumed slowly.
- Thinking that Tea and Coffee Replaces Water
Do not wait for thirst to drink water. Water should be drunk between meals and should reach 2-2.5 liters. In fact, the best determination for drinking water is the color of urine. If your urine is light yellow in color and odorless, you are drinking enough water. People who do not drink enough water may experience dry skin, digestive problems such as constipation, muscle cramps, fatigue and a feeling of warmth. Adequate fluid intake is extremely important for a balanced blood pressure. Fennel, linden and mint tea can be consumed to relax the stomach and facilitate digestion. Soda, fruit and vegetable juices can also be preferred to support fluid intake. But still nothing replaces water, Water contains no calories and has no acidity. Excessive consumption of caffeinated beverages such as tea and coffee; While it causes palpitations, since caffeine has a diuretic feature, although we may seem to drink fluids with excessive consumption, in fact, later on, fluid loss through urine increases. In addition to all these, cream and sugar that we can get with tea and coffee also makes weight control difficult.
- Breaking the fast with ice cold water
With a 1% decrease in water in the body, a feeling of thirst is observed. In fasting people, the throat becomes dry due to this thirst and people want to drink cold water directly at iftar. Body cells cannot tolerate extreme heat or cold. Therefore, beverages with a temperature that will not disturb the body balance should be preferred. When drinking very cold water or iced soft drinks or eating extremely cold foods, the tissue cells that these cold foods and beverages come into contact with are disrupted. These cells die or become inactive. This situation negatively affects the body’s defense mechanism and finds a good breeding ground for microbes. This is how infections of organs such as tonsils, stomach, urinary tract and lungs occur. Therefore, it would be better to open the fast with cool water at 8-10 degrees instead of cold water.
- Saying I don’t need to get up for suhoor
While fasting, sahur will be one of your main meals and will replace your breakfast meal. Therefore, if you say that you do not need to get up for sahur, you may face weakness, fatigue, low blood sugar, and concentration problems during the day. Foods with high protein content such as eggs, cheese and milk should be preferred to ensure that saturation lasts longer in sahur. To feel more energetic, fit and prevent possible constipation, you should choose complex carbohydrates such as whole grain, rye bread or oats. Consumption of cold cuts, salads and fruits is a group that is important for the feeling of satiety, digestive system functioning and blood glucose control.
- Falling for sorbet sweets
Those sweets, which are eaten with great pleasure after iftar, return in the long term as indigestion, heartburn, reflux and weight problems. In order to avoid such negative effects, it is necessary to stay away from fried foods, pastries, foods containing excessive sugar and oil, sweets with syrup, chocolate and carbonated drinks.
- Extreme consuming salt, oil, and spices
One of the mistakes made in sahur is to choose very salty and fatty foods. Excess salt consumption can hold water in the body and cause edema. Consuming very spicy and salty foods can also increase the feeling of thirst, making it difficult for individuals who fast throughout the day.
- Iftar as a single meal
It is necessary not to be burdened with an empty stomach during iftar. Sudden loading on the stomach can cause indigestion and reflux after iftar. You can break the fast with water and then continue with dried apricots or dates. Have iftar in 2 meals. You can start the iftar meal with soup and after a break of 15-20 minutes, you can move on to the main course. Grilled, boiled or baked meat, chicken or fish dishes or legumes or vegetable dishes with olive oil should be preferred as the main course, instead of very fatty heavy meals. Otherwise, the risk of high blood sugar, high blood pressure, and heart disease may increase.
- exercising on an empty stomach
When you start sports on an empty stomach, the blood sugar level of the body becomes very low. Since a food group that will provide recovery after sports cannot be consumed during the fasting period, it is necessary to wait after iftar to exercise. The fact that a brisk walk 1.5-2 hours after iftar is effective in accelerating the slowing metabolism, preventing the tendency to gain weight and helping the digestion of food should not be ignored.
- Consuming excessive soft drinks to prevent dehydration
With Ramadan coinciding with the summer month, both the temperature of the weather and the long fasting period increase the thirst a little more. Wrong choices can be made when trying to pay attention to fluid intake because of dehydration. The purest, pure and natural beverage is water. There is no harm in choosing carbonated beverages such as mineral water, but it should be noted that acidic beverages, ready-made fruit juices, sugary compotes and sherbets are empty energy sources and have no benefit to the body.
11. Not being able to control weight
Many people who fast during Ramadan complain of gaining weight despite being hungry all day and having only 2 meals. The reason of this; During the day, physical activity decreases, at the same time, metabolic rate decreases due to long-term fasting. Low blood sugar in iftar and eating the food quickly and without chewing well also increase the necessary energy we get. Consumption of heavy, fatty foods in iftar and not staying in sahur fully support this. However, this month, weight gain can be prevented. A person who gets up for sahur, prefers healthy and correct meals to his meals, and does not neglect the exercise at the end of iftar, does not gain weight and, on the contrary, can achieve weight control.