The long duration of fasting, the change in eating patterns, and the decrease in the number and frequency of meals during the fasting process signal that the body is not getting enough energy, thus slowing down the metabolic rate in order to save energy, and therefore people are more likely to gain weight faster after fasting. For this reason, in order not to gain weight after the Ramadan Fast, we need to pay attention to the nutrition during the holiday, and evaluate the holiday not as a process of eating everything we want, but as a process of adaptation. It is possible to accelerate the slowing metabolism by converting the two-three meal diet, which is sahur and iftar, to a less and frequent eating order as of the holiday.
It is the right choice to start the day with a light breakfast on the morning of the feast. A light breakfast will prevent you from experiencing indigestion, gas and bloating during the day. Simple carbohydrate options such as fatty salami, sausage, sausage, börek, pastry for breakfast, protein-rich eggs, cheese; Metabolism and digestive system regulating choices such as plenty of greens rich in fiber and whole wheat bread should be made. In addition, the burden of the stomach should be lightened by chewing well.
Although we will not be able to make visits and receive treats such as candy, chocolate, sweets this holiday, traditional preparations may be completed and desserts may be prepared due to habits. These foods should be avoided as much as possible. As a holiday dessert, milk or fruit desserts should be preferred instead of sherbet desserts.
In particular, individuals with chronic diseases such as heart, diabetes and hypertension should avoid the consumption of foods that will adversely affect their treatment, and pay more attention to healthy and proper nutrition during the holiday.
In order to protect health and accelerate the slowing metabolism with adequate and balanced nutrition, sufficient amounts of various foods in four food groups should be taken in 3 main meals and 2 snacks.
During these processes that we stay at home, we should prefer protein, that is meat, for lunch, if possible, and dinner should be lighter and vegetable-based. Fries, fatty meat dishes, dishes prepared with olive oil instead of pastries, vegetable snacks should be preferred, and grill/oven/boiled cooking methods should be preferred as a cooking method.
One of the most important points is undoubtedly the consumption of ‘Water’. During the month of Ramadan, at least 2-2.5 liters of water should be consumed per day to replace the fluid loss that may occur in the body due to the decrease in water and fluid consumption. In addition, instead of caffeinated beverages such as tea and coffee; Drinks such as herbal teas, ayran, milk, soup, plain mineral water should be preferred and daily fluid needs should be met.
In order to prevent the problem of constipation, attention should be paid to the consumption of sufficient vegetables and fruits. Physical activity should not be skipped, an hour-long exercise should be done. You can dance, jump rope, spend active time using phone applications.
In these days when we are fighting against the coronavirus, the consumption of fresh vegetables and fruits with high vitamin, mineral and fiber content should be increased in order to strengthen the immune system.
In order for the body’s defense mechanism to function properly, attention should be paid to the consumption of foods (meat, milk, yogurt, eggs, etc.) that will provide adequate protein intake, and smoking and alcohol use should be avoided.