Those who start a diet before Ramadan can continue their diet during Ramadan and continue to lose weight with the changes to be made in their diet lists and the rules they should pay attention to. It uses body fat more effectively against hunger during Ramadan. As a result, basal metabolism slows down. Therefore, the diet outside Ramadan should be imitated and extremes should be avoided. Ramadan can be a good start for weight loss with its psychological, social and belief dimensions. Ramadan is a unique opportunity for overweight people. A balanced diet under the supervision of a dietitian, enriched with light physical activity, prepares the appropriate environment for changing the lifestyle during Ramadan. Rules that can help your diet during Ramadan:
1.Getting Up for Sahur
2.Dividing Iftar into Two Meals
3.Taking care to eat slowly during iftar
4.Making sure to move after iftar
5. Choosing Foods with Lots of Fibre
Keeping blood sugar in balance during iftar and sahur; Foods that will keep the feeling long should be chosen. For example; complex carbohydrates, fiber-rich foods; Whole wheat bread, legumes, vegetables and fruits should be preferred.
For fatigue due to long-term hunger;
Date is a good carbohydrate rich in fiber, potassium and magnesium. is the source. Again, nuts such as hazelnuts, walnuts and almonds are healthy sources of protein and energy.
Foods that should be avoided;
Refined carbohydrates such as sugar, white flour and floury foods. People should avoid excessively fatty foods, fried and cooked foods, and heavy meals that tire the digestive system. Caffeinated drinks can cause the body to become dehydrated because they are diuretic.
To prevent stomach complaints;
The gastrointestinal system is used to it. Since it goes out of rhythm, it may facilitate the emergence of gastrointestinal complaints such as burning, sourness, pain and bloating. For this reason, cooking methods that will facilitate digestion (oven, grill, steaming/boiling) should be preferred. Foods with lots of paste and salt and You should stay away from dirty foods. We should avoid acidic and caffeinated drinks and limit their amount if we cannot stay away.
To plan the ideal number of meals;
Easy to digest foods for iftar meal, prefer small portions and small amounts. should be done. Not every food should be consumed at the iftar table. A small break can be taken during iftar meal, and if this cannot be done, that period can be spent with a salad. Afterwards, the main course can be consumed. If fruit and fruit have not been eaten at the iftar table 1.5-2 hours after the main meal, 1-2 portions of fruit can be eaten with yoghurt or milk, or occasionally milk dessert/gullac can be eaten instead. You should definitely get up for sahur.
Don't skip sahur, maintain your weight;
Since you will be hungry for a long time after sahur, it should definitely not be skipped. In order to avoid the negative effects of hunger that will last all day, foods that take a long time to digest, have a slow rate of passage into the blood and have high nutritional value should be preferred. At sahur; Milk, dairy products, cheese, eggs, vegetables and fruits, and whole wheat bread are good choices.
Practical suggestions for Sahur
1 whole wheat toast and some tomatoes. Cucumber, 5 unsalted olives and / or 10 -15 hazelnuts can be eaten.
The best choice when breaking the fast at iftar;
The choice of liquid food when breaking the fast is always It is more suitable for the time. After breaking the fast with 1 glass of water, you can start eating with 1 bowl of soup that will not tire the digestive system.
Dividing iftar into 2 meals;
There will be two meals between iftar and sahur. It is necessary to include 2-3 snacks in order to prevent overeating at meal and to eat healthy.
Recommendations for the 2nd meal after iftar;
Milk or yoghurt, Fruit, 10 pieces of hazelnuts, whole wheat bread or grissini, rarely milk desserts or fruit desserts.
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