What points should we pay attention to in the Ramadan diet? What kind of nutrition program should we implement? How should we eat while fasting? What should we pay attention to in order to fast more easily during long periods of hunger and continue to lose weight during Ramadan?
This year in Istanbul, we will have our sahur at 4:30 and break our iftar at 20:00. There will be a fasting period of more than 15 hours between imsak and iftar, which is very contrary to our normally recommended diets of every 4 hours. For this reason, making the right choices in the Ramadan diet while fasting is very important for both our health and our performance during the day.
1- Get Up for Sahur for a Healthy Ramadan Diet!
The basis of our Ramadan diet is two main meals, imsak and iftar. Be sure to get up for sahur in order not to prolong the already long fasting period, not to become weak, weak and not to put excessive stress on your body.
Avoid fruit juices, excessive tea and coffee consumption during sahur, spicy dishes, excessively fatty foods, Do not prefer fried foods.
2- Follow the Ramadan Diet by eating a light and protein-rich diet for sahur!
Make sahur with more breakfast foods while fasting. Stay away from heavy carbohydrates such as rice, pasta and pastry for sahur. You can choose whole grain bread and oats instead.
Make sure to have eggs, cheese, milk or yoghurt on your table. Proteins will keep you full.
Add tomatoes, cucumbers and greens to your sahur menu, they not only provide you with vitamins and minerals but also help prolong your satiety with their fiber content. It will also protect you against constipation that may occur by limiting water consumption and food intake.
Another food group that will prolong your satiety during fasting is healthy fats! Add oily seeds such as hazelnuts, almonds, walnuts, peanuts, and olive oil without exaggeration to your sahur meal.
3- Water is a Must-Have in the Ramadan Diet!
In the Ramadan diet It is very important that you get enough water into your body. Be sure to drink plenty of water during the sahur meal.
The point you need to pay attention to is this; You need to consume enough food at sahur to get the full energy you need during the day. If you drink a lot of water before the meal at sahur, your stomach will be full and you will be full without consuming enough. To prevent this, eat your meals first and then drink 4-5 glasses of water to cover the sahur meal.
The amount of water you should drink daily. Never skip it. Drink plenty of water between iftar and sahur. Approximately 2 liters per day.
4- Have Iftar Slowly!
You may feel very hungry due to the decrease in your blood sugar after a long fast, but do not eat too fast and too much at iftar. The satiety center of the brain, located in the hypothalamus, is stimulated after 15 minutes, allowing satiety signals to go to your brain. After breaking the fast with dates, olives and 2 glasses of water, drink your soup and wait 15 minutes, during which time you can perform your prayers and chat at the table. Then move on to the main dishes and continue eating slowly.
5 – Ramadan Diet Spend Your Iftar Lightly!
Do not choose heavy and fatty foods, fried foods, or a diet rich in simple carbohydrates, especially during iftar.
Here's an example for a Ramadan diet. We can make a menu;
- 1 bowl of soup,
- Lean-prepared meat / chicken dishes
- Low-fat prepared boiled vegetables or salad
- 1 bowl of yoghurt
- Small slices of Ramadan pita
Such a sample menu will be quite healthy and sufficient.
6- Do not consume sweets immediately after iftar!
During the day you are fasting, your blood sugar levels will also increase. Depending on the fall, you may have frequently thought of sweets. With the iftar meal, your blood sugar will rise and this craving will pass. You can save your dessert for your snack after iftar, 1-2 times a week.
7- Exercise After Iftar!
During the epidemic period we are in, walking outside is not allowed. Even if it doesn't work, you can do small cardio exercises at home 1 hour after iftar, this will give you energy.
8- Eat a Snack Between Iftar and Sahur!
If you don't go to bed early. Having a snack is also important in the Ramadan diet. Have a snack 2-3 hours after iftar. Cannot consume during the day You can choose your favorite fruits and nuts at this meal, and you can eat light, milky and fruit desserts at this meal.
I wish you a blessed and healthy Ramadan.
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