Nutrition recommendations in Ramadan, what to eat in sahur?

Overweight people think that they will lose weight by fasting, but the working speed of the body, which is without food all day, decreases. In particular, the number of meals also decreases and the basal metabolic rate of people who try to spend the day only with iftar decreases, and on the contrary, weight gain begins.

That’s why you should get up for sahur in order not to decrease the metabolic rate! This year, especially the fasting period is very long, it should not prolong the hunger that will last for 15 hours. Prolonging the fasting time causes our blood sugar to drop even more. Irritability, low concentration and fatigue are seen in people who do not get up for sahur and prolong the fasting period. Such ailments prevent us from being able to control ourselves at the time of iftar and cause an increase in the amount of portions. Increases sweet cravings.


Salty foods, delicatessen and heavy oily foods that will increase thirst should be avoided. Consuming brown bread helps to tolerate hunger. Soup, breakfast and fruit can be preferred for sahur. Since protein-containing foods also prolong the satiety period, milk, cheese and eggs should be added to the sahur.

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