While preparing the nutrition plan in Ramadan, the aim is optimal nutrition.

is to provide. It is made that the body slows down the metabolism against long-term hunger.

explained in research. In this period, the priority is not weight loss or gain, but

must maintain the current weight.

1. The first thing that comes to mind while fasting is the concern of meeting the need for water.

In order to prevent dehydration (thirst in the body), water consumption should be started from iftar.

should start and drink at least 8 glasses of water.

2.As for the meal plan; with a balance of protein, carbohydrates and fat

Meals are also ideal during Ramadan. So in appropriate portions.

bread/rice/pasta, vegetable dish/salad, meat/chicken/fish/legume and

Rich and nutritious meals should be created with yoghurt/ayran.

3.Frying food should be avoided. Spice consumption should be reduced.

4. Complex carbohydrates with a low glycemic index from carbohydrates

(whole grain products, such as legumes) should be preferred.

5. Starting food consumption with a low-fat soup at iftar

it will relax.

6. During Ramadan, how you eat is as important as what you eat.

It is more satiating to consume your meals by spreading them out as long as possible.

It makes us feel good and avoid excessive portions.

7. Light-paced walking after iftar will help digestion. After that

2-3 servings of fruit (especially fruit rich in pulp) should be consumed.

8. Excess caffeine consumption is diuretic (leading to loss of fluid from the body) effective

Tea and coffee consumption should be limited. Prefer carbonated drinks

should not be done.

In sahur, breakfast is preferred instead of oily, spicy meals.

should be a priority in order to avoid problems. Whole wheat bread (slower

digestion, provides longer satiety), eggs, cheese, soaked olives and

Breakfast with tomatoes/cucumbers/peppers/greens will be enough. Honey for this meal

Fast digesting sugars such as molasses and jam should be avoided. before bed

A glass of milk drunk will both increase sleep quality and provide a more balanced blood.

It helps us wake up with sugar.

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