The month of Ramadan, which coincides with the summer months, can slow down your metabolism due to prolonged hunger and thirst. Iftar tables that take the form of banquets, high-calorie and fatty foods can cause gastrointestinal problems as well as cause weight gain.
In fact, if you are a person who fasts during Ramadan, you can spend these 30 days without gaining weight, and even if you are in a weight loss program, you can continue your weight loss. In order to do this, you can include light flavors on your Ramadan tables and purify your body from the calorie meals you have made so far.
Make sure to follow the fit Ramadan suggestions I will give you to spend a happy month of Ramadan.
* Fasting is not done by being hungry: First of all, fasting is an inner purification and training of the body. The goal is not to create death hunger. For this reason, a Ramadan cannot be spent by starving and not having sahur. This will be the biggest torture you have done to your body.
*It should be consumed from all food groups: These include vegetables, fruits, milk, yogurt, cheese, meat, chicken, fish and, of course, bread. Moderated and correctly chosen bread in Ramadan will not make you gain weight. On the contrary, you get carbohydrates, which are the main food source of the body, in the lowest calorie, fat-free and satisfying way thanks to bread. When you do not eat bread, you eat more foods such as rice, pasta, pies, potatoes, which are other carbohydrate sources, in order to feel full. While each of these becomes a meal, oil is added into it. So you 2By eating 1 plate of rice while afraid of a slice of bread, he actually 2 You’ll still be eating more carbohydrates. The bread I am talking about here is not white bread, but brown bread made from whole wheat and whole rye flours.
* Should I eat Ramadan pita or not? Consumption of Ramadan pita, which is produced only for 1 month a year, and whose fragrant smell overflows all ovens, is among the most curious. Pita is made from white flour, so it is no different from white bread. In appetite control, whole wheat flours always provide satiety for a longer time. Therefore, if you are on a diet and your goal is to lose weight during Ramadan, it is better to stay away from pita bread. However, if you do not have a weight problem, you can consume pita in moderation. My suggestion is to consume whole grain bread for sahur meal and to consume pita bread for iftar meal. Because you may find it difficult to manage the hunger for 14-15 hours after sahur with pita and you may be very hungry. A hand-sized ramadan pita is equal to 1 slice of bread. The total amount consumed varies from person to person.
*Foods that should not be eaten in sahur: This year, the sahur time, which is between 02:00 and 03:00 at night, is the time when your metabolism is asleep. Therefore, do not consume excessively fatty, sugary, floury and simple carbohydrate foods. These foods can make you gain weight and cause indigestion, bloating, gas pains, constipation. It is also beneficial not to consume salty foods. Because too much salt can cause both your thirst during the day and edema in your body. At the beginning of these foods are salted olives, pickled products, pickles, roasted sausages, salty delicatessen products such as salami, sausage, spices, garlic, fried meats, fatty pastries, fried dough.
* What are the truths in Ramadan nutrition?
Eat 4 meals while fasting,
2.Iftar starter menu (date/apricot, soup and iftar)
3.Iftar main menu (main dish, bread, salad, yoghurt)
4.Snack (1.5 hours after Iftar)
Note:There should be a break of 15-20 minutes between 2 iftar meals.
Pay attention to fluid consumption in sahur. Drink at least 1 liter of fluid. Water, buttermilk, sodium-reduced mineral water, herbal teas can be all.
Make light but satisfying meal choices at sahur. For example,
Standard breakfast menu, cereal bread, cheese, unsalted olives, eggs, tomatoes, cucumbers
Zucchini and pepper omelet with multigrain bread
1-2bowl of soup and avocado salad
Buttermilk with nonfat cheese pasta
These menus are both satisfying and weight control alternatives.
Definitely in the sahur one for a glass of skim milk or nonfat buttermilk. This will both support your fluid intake and keep you full. You can consume it 5 minutes before the adhan is read.
Iftar 1-2Start with dates and a lean watery soup.
In the main menu of iftar, choose meat and vegetables, grilled chicken or meatballs, chickpeas, dried beans or vegetable dishes with olive oil.
Include buckwheat, quinoa, brown rice, whole wheat pasta, einkorn bulgur in half portion amounts in the main menu of iftar.
Definitely in iftar oneEat a bowl of salad with greens.
In your snack after iftar:
Nuts with fruit,
Milky dessert or gullac,
You can eat ice cream and half a portion of fruit.
per day oneUse probiotic powder or tablet once.
While cinnamon on fruits and in teas provides hunger control, cumin that you add to your meals relieves digestion and gas problems.
Be sure to drink 1 cup of fennel tea after iftar.
The last snack must be finished by 23.00 at the latest.
SAMPLE RAMADAN MENU SAHUR:
1-2Eggs or Omelette (can be prepared with vegetables)
1-2slice of cheese (low salt)
Lots of green cold cuts, tomatoes, cucumbers, arugula
5-10almond or 5-10low-salt olives or 3whole walnuts
2-3slice of whole grain bread
1-2dates or apricots or half an apple or 1-2triangle slice watermelon
1 glass of skim milk or buttermilk
Light tea/ herbal tea
1-2Medina dates (don’t eat dates with added sugar)
onebowl of soup (yogurt, lentils, cracked meat, vegetables, tomatoes, vermicelli)
Half a slice of low-fat cheese and half a slice of bread
Meat / vegetable dish with olive oil / boiled chicken / grilled meatballs / chickpeas / bean dish
Bulgur pilaf or buckwheat or brown rice pilaf with vegetables (onions, garlic, tomatoes, peppers, zucchini, mushrooms depending on preference) (portion sizes will not exceed half a portion) or 1-2 slices of pita bread
Green salad ( oneteaspoon of olive oil or avocado added)
Seasonal fruits + unroasted nuts (quantities should be limited)
*Amounts vary according to gender, weight and nutritional status of individuals. The menu provided contains sample quantities.