Nutrition in Ramadan

Due to the pandemic, in this period when most of us have been working from home for more than a year, our feeding hours and what we eat have also changed with the new order. Even if we wake up later than before or even if we get up at the same time, we started to have breakfast with the comfort of being at home, the time to have breakfast starts to shift towards noon, lunches are replaced with snacks, and we start to close the day with dinner again. In fact, this system got us used to feeding with 2 meals, and we lost weight while we were fed during intermittent fasting hours.

Although we compare fasting in Ramadan to this weight loss method, I would like to underline that it is not exactly the same. Iftar and sahur are similar in terms of the number of meals with late breakfast and dinner. Both systems are parallel to each other in terms of the time interval when the food is eaten, but the time zones in which the meals are consumed are different from each other. And of course, the most important consumption in our diet; water consumption hours.

But with a few very simple tricks, it is possible to turn this period into a soul and body detox and make it suitable for weight maintenance and maybe even weight loss!

  • Instead of soup, main course, fruit, dessert in one go; It should be fed intermittently and adequately as if it is a main and snack on a normal day.

  • Food should be consumed sparingly and thoroughly chewed.

  • As always, cooking methods are very important in this period. Oven , grilling or boiling and frying should be avoided .

  • Since tomato paste and salty foods will make you more thirsty, they should either not be consumed at all or be kept in water before consumption so that the salt is released into the water.

  • In order to improve the restricted fluid need, daily water must be met until the adhan is read after iftar.

  • Walks after iftar will both balance blood pressure and help digestion.

  • Sahur should not be skipped. The portion should not be exaggerated . Overeating delays hunger for 1-2 hours, but as the body’s need for water to digest food will increase, this will make you more thirsty.

  • From foods with plenty of fiber that are easy to digest and can stay in the stomach for a long time; Legumes , vegetables , fruits and derivatives should be preferred .

  • Vegetable and animal foods with high protein content (eggs, yoghurt, meat, legumes…) help you stay full by prolonging the fasting period.

  • Sample sahur menu;

complex carbohydrates (whole grain, rye..)


yogurt, buttermilk, or plain kefir

raw nuts

vegetable and fruit

  • The sahur menu that I have exemplified above;

should not make it difficult to go back to sleep

should not consist of salty foods

should consist of foods that prolong the satiety period

must meet the sufficient amount of fluid

rich in fiber, protein, fat, carbohydrate should contain all

  • After the iftar is opened with water, dates or olives, a 15-20 minute break should be given to the main meal right after the soup.

  • Preferred main meals in iftar; vegetable protein , animal protein , vegetables and legumes with plenty of fiber should be distributed on equal days .

  • The consumption of tea and coffee, which has a diuretic effect, should be limited during this period.

  • It should be noted that a palm sized pita is equal to 1 slice of bread.

  • About 2 hours after iftar , the need for dessert can be satisfied with a snack consisting of fruit and milk group , or desserts consisting of healthy recipes can be preferred instead of desserts with sherbet .

Wishing you a month that will heal your soul and body already..

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