One of the periods when people's eating habits change is the fasting period during Ramadan. In order to go through this period in a healthy way for our body and without causing weight gain, we need to have an adequate and balanced diet, as always.
Those who have chronic diseases such as uncontrolled diabetes, kidney disease, high blood pressure, those who constantly use medication, and those who have digestive system disorders. Fasting is harmful for the health of pregnant and breastfeeding women, and children of growing and developmental age, and it is definitely not recommended to fast without consulting the relevant specialist physician.
With the month of Ramadan, our diet, the number of meals we eat, and the foods we prefer change. The number of meals, which is normally 5-6 with snacks, decreases to 2. The rate of carbohydrate and fat intake increases, and the tendency towards bread, pastries, fried foods and sherbet desserts increases. However, due to long-term fasting, the elimination of snacks and the decrease in the total number of meals, metabolism tends to slow down and weight control becomes difficult. As a result of wrong and unbalanced nutrition, many people end the month of Ramadan by gaining weight. However, it is possible to spend the month of Ramadan without gaining weight with a correct diet and planned correct exercise and physical activity.
Meals should be arranged in two main meals, sahur and iftar, and two breaks after iftar, at intervals of 1-1.5 hours. It should not be forgotten that sahur is the most important meal and should never be skipped. Choosing your choice of breakfast foods for sahur will be light, healthy and filling. Excessively salty, fatty and floury foods should be avoided.
At iftar, the fast should be broken with water and a small amount of iftar food. Iftar choices may include dates, cheese, tomatoes and cucumbers. The meal should start with a light homemade soup, and after 15-20 minutes, move on to the main meal. Foods that increase blood sugar in a balanced manner should be preferred. Instead of excessive sherbet and oily desserts at iftar; Milk desserts (rice pudding, rose pudding, pudding, etc.) or fruit desserts should be preferred. To prevent constipation that may occur due to changes in diet, include foods with high fiber content (legumes, whole grains, vegetables) in your meals. er) should be chosen.
Eating food quickly, which is one of the biggest mistakes made both during and outside the month of Ramadan, should be avoided and should be eaten slowly and by chewing thoroughly.
On average, 2-2 servings per day. Care should be taken to drink 5 liters of water. Consuming most of the water we need to drink at iftar may cause tension and discomfort in the stomach, so it should be drunk at regular intervals between iftar and sahur.
Immediately after iftar, take short-distance walks instead of spending time in front of the television or computer or resting on the couch. It is beneficial both for aiding digestion and weight control.
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