NUTRITIONAL RECOMMENDATIONS TO NOT GAIN WEIGHT IN RAMADAN

Weight complaints increase with the change in diet during Ramadan. Long summer hours and fatigue due to hunger and consequent inactivity are the main reasons for these complaints. Wrong food/nutrition choices you will make during a fasting month pose a risk for serious health problems even for healthy individuals. While fasting, it can also cause your metabolism to slow down. The main purpose of fasting is to ensure that our body rests and besides, we can control ourselves and our souls. When we sit for long hours and sit at the iftar tables, which are prepared in a wonderful way, we can’t even decide which option to start with, heavy meals, Iftar meals, desserts, and after all these, stomach and weight gain problems are inevitable. The most basic point that should be applied to spend a healthy Ramadan without gaining weight is adequate and balanced nutrition. We can break our fast with 1-2 dates and water. Breaking fast with dates, long hunger after that It helps balance our blood sugar. In addition, the high potassium in its content provides muscle rest. Then, if we continue with a soup without flour and cream, we will not strain our stomach. The soup we drink creates a feeling of satiety and prepares our stomach for the main meal. It would be best for us to continue.

General Information;

1- Since an adult person should drink approximately 2-2.5 liters of water, attention should be paid to fluid intake.

2- Since the body is dehydrated for long hours, it will be beneficial to consume mineral water between iftar and sahur to ensure electrolyte balance.

3- You should definitely get up for sahur, fasting before sahur can slow down your metabolism and cause some health problems.

4- If the sahur meal consists of heavy and fatty meals, the rate of conversion of the meals into fat and the risk of weight gain increase as the nighttime metabolic rate decreases.

5- You should avoid eating fast food, bites should be chewed slowly and thoroughly.

6- In Ramadan, cooking methods are as important as what is consumed. Especially grilled, boiled, steamed and oven-cooked meals should be preferred, and fried and roasted foods should be avoided.

7- If you are going to consume dessert, you should prefer desserts with reduced calories. Consumption of compote, compote or milky dessert will be healthier instead of oily and syrupy desserts.

8- Drinking tea and coffee with the meal during iftar prevents the absorption of iron taken with meals, so it is beneficial to drink these drinks 1-1.5 hours after the meal.

9-Take care to take a walk at least 1-1.5 hours after iftar.

10- Digestive problems may increase with the change of diet in Ramadan. In order to avoid constipation, you can choose fruit rich in pulp, vegetables, legumes, whole grain products and dried fruits for snacks.
 

SAMPLE RAMADAN MENU;

SAHUR:

1 egg

1 slice of cheese

Tomatoes, cucumbers, greens

2 slices of wholemeal bread

1 fruit

2 whole walnut kernels

IFTAR:
1-2 dates

2-3 glasses of water

1 bowl of flourless/no cream soup

2 slices of wholemeal bread

1 portion of meat or chicken vegetable meal (or 1 portion of legumes + salad) (or 1 portion of fish + salad)

MEAL 1

1-2 portions of fresh fruit + 1 bowl of low-fat yoghurt or 2-3 pieces of dried fruit + 1 glass of low-fat milk or 1 portion of milk dessert (such as 1 slice of gullaç or 1-2 scoops of ice cream)

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