With the arrival of Ramadan, the same questions began to form in our minds again:
– Will I gain weight?
-If the person is on a diet, will I be able to lose weight, will my mind stay on the food, will I feel hungry? .. the questions go on and on.
One thing to remember is that; Whether the person is on a diet or not, he starts to gain weight at the point where he exceeds the daily calorie intake. Individuals who lose weight with a dietitian do not need to worry about this, your dietitian makes these calculations for you.
One of the most important issues of Ramadan nutrition is to be aware of whether we are eating enough and balanced. Because by thinking “I want to lose weight or there are other things I want to eat, I want to use my right there”, they both eat poorly and gain weight.
Without missing our two main meals, sahur and iftar; Shape your plates in a way that balances vegetables, protein, milk groups, cereal groups. You must have a piece of each of these four groups on your plate.
Iftar is the first meal to be eaten after a long hunger, so it is the meal that needs the most attention. Breaking your fast with a date will restore your blood sugar, but it is useful not to overdo it with dates. Afterwards, you can continue with soups that are not too heavy to relieve your stomach. In main courses, it will be useful to choose dishes that are not very oily, boiled rather than fried, in the oven and in the form of pot meals, in order to make your stomach feel comfortable. Establishing a balance of both rather than just meat or only vegetables will ensure that it is a quality meal. Likewise, whole grain group, high quality protein eggs, cheese groups, oilseeds that make you feel full can be preferred in sahur. Salad and greens should be included in both meals to protect our gut health.
By dividing the snacks after iftar into two, you can choose fruit + milk groups, fruit + nuts or milk desserts without tiring your digestive system. Probiotic yoghurts with probiotic content from milk groups, or kefir or yoghurt may be the first choice group for individuals who have intestinal problems. Especially syrupy sweets and sugary drinks will not be a good choice for individuals who pay attention to weight management.
If you do not have a health problem, herbal teas such as fennel / chamomile / mint / thyme can be preferred to support and relieve your digestion. In addition to these, it will be beneficial to consume a cup of green tea a day.
You should be careful not to fall below the amount of water you need to consume daily by spreading as much as 1 liter in sahur and 1 liter in iftar. (35ml per kg) In order to complete the missing amount of water during the day, it will be more beneficial if you spread the water not all at once, but over the time you can drink it.
Exercises for 30 minutes 2 hours after iftar will support those who want to lose weight and will make your stomach comfortable.