During the fasting period, long periods of fasting, changing eating patterns, and decreasing the number and frequency of meals slow down the metabolic rate in order to save energy by signaling to the body that it is not getting enough energy, and therefore people are prone to gain weight faster after fasting. For this reason, in order not to gain weight after Ramadan Fasting, we need to pay attention to the nutrition during the holiday and evaluate the holiday as a process of adaptation, not as a process of eating whatever we want. It is possible to speed up the slowing down metabolism by changing the two-three meal diet of sahur and iftar to a small and frequent eating pattern as of the Eid.
It is the best choice to start the day with a light breakfast on the Eid morning. A light breakfast will prevent discomfort such as indigestion, gas and bloating during the day. For breakfast, simple carbohydrate options such as fatty salami, sausage, soudjouk, pastry, and pastry include protein-rich eggs and cheese; Choices that regulate metabolism and the digestive system should be made, such as plenty of fiber-rich greens and whole wheat bread. In addition, the burden on the stomach should be relieved by chewing well.
Although we will not be able to make visits this Eid and buy treats such as candy, chocolate, desserts, traditional preparations may be completed and desserts may be prepared due to habits. Consumption of these foods should be avoided as much as possible. Milk or fruit desserts should be preferred instead of sherbet desserts as holiday desserts.
In particular, individuals with chronic diseases such as heart, diabetes and hypertension should avoid consuming foods that will negatively affect their treatment and should pay more attention to healthy and proper nutrition during the holiday.
In order to maintain health through adequate and balanced nutrition and to accelerate the slowing metabolism, various foods from the four food groups should be taken in sufficient quantities in 3 main and 2 snacks.
If possible, protein, i.e. protein, for lunch during these periods when we stay at home. Meat group should be preferred, dinner should be lighter and mostly vegetables should be consumed. Instead of fried foods, fatty meat dishes and pastries, dishes prepared with olive oil and vegetable snacks should be preferred as a cooking method. Grilling/oven/boiling style cooking methods should be preferred.
One of the most important points to pay attention to is undoubtedly 'Water' consumption. At least 2-2.5 liters of water should be consumed per day to replace the fluid loss that may occur in the body due to the decrease in water and liquid consumption during Ramadan. In addition, instead of caffeinated drinks such as tea and coffee; Daily fluid needs should be met by choosing beverages such as herbal teas, buttermilk, milk, soup, plain mineral water.
To prevent constipation problems, attention should be paid to consuming sufficient vegetables and fruits. Physical activity should not be skipped and one hour of exercise should be done. You can dance, jump rope, and spend active time using phone applications.
In these days when we are fighting against coronavirus, the consumption of fresh vegetables and fruits with high vitamin, mineral and fiber content should be increased to strengthen the immune system.
In order for the body's defense mechanism to function properly, care should be taken to consume foods that will provide adequate protein intake (meat, milk, yoghurt, eggs, etc.), and smoking and alcohol use should be avoided.
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