The month of Ramadan, which falls in the summer months, can slow down your metabolism due to prolonged hunger and thirst. Iftar tables shaped like banquets and high-calorie and fatty foods can cause gastrointestinal problems as well as weight gain.
In fact, if you are a person who fasts during Ramadan, you can spend these 30 days without gaining weight, or even if you are in a weight loss program. You can continue your weight loss. To do this, you can include light flavors on your Ramadan tables and purify your body from the calorie-rich meals you have made so far.
Make sure to follow the fit Ramadan suggestions I will give you to have a happy Ramadan month.
*You cannot fast by being hungry: First of all, fasting is an internal purification and discipline of the body. The aim is not to create starvation. For this reason, one cannot spend a Ramadan by being hungry and not having sahur. This will be the biggest torture you can do to your body.
*All food groups should be consumed: These include vegetables, fruits, milk, yoghurt, cheese, meat, chicken, fish and of course bread. there is. Moderately and correctly selected bread will not make you gain weight during Ramadan. On the contrary, you get carbohydrates, which are the body's main nutritional source, in a low-calorie, fat-free and satisfying way, thanks to bread. When you don't eat bread, you eat more foods such as rice, pasta, pastry and potatoes, which are other carbohydrate sources, in order to feel full. While each of these is becoming a meal, oil is always added to it. So, while you are afraid of 2 slices of bread, by eating a plate of rice, you will actually eat2 times more carbohydrates. The bread I'm talking about here is not white bread, but brown breads made from whole wheat and whole rye flour.
*Should we eat Ramadan pita or not? It is produced only for 1 month a year, and its sweet smell is in all the bakeries. Consumption of Ramadan pita that overflows is among the most curious things. Pita is made from white flour, so it is no different from white bread. In appetite control, whole wheat flour always provides satiety for a longer period of time. Therefore, if you are on a diet and your goal is to lose weight during Ramadan, it is beneficial to stay away from pita. However, if you do not have a weight problem, consume it in moderation. You can consume the idea. My suggestion is to consume whole grain bread for sahur and pita for iftar. Because you may have difficulty managing your hunger for 14-15 hours after sahur with pita and you may become 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 definitely not be eaten at sahur: This year, sahur time, which takes place 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 conditions such as indigestion, bloating, gas pains and constipation. It is also beneficial that you do not consume salty foods. Because too much salt can cause both thirst and edema in your body during the day. Chief among these foods are salted olives, pickled products, pickles, roasted meats, salted delicatessen products such as sausages, salami, soudjouk, spices, garlic, fried foods, fatty meats, fatty pastries, and fried dough.
*What are the truths about Ramadan nutrition?
Eat 4 meals while fasting,
1. Sahur
2. Iftar starter menu (dates/apricots, soup and iftar)
3. Iftar main menu (main course, bread, salad, yoghurt)
4 . Snack (1.5 hours after Iftar)
Note: There should be a 15-20 minute break between 2 iftar meals.
Pay attention to liquid consumption during sahur. Drink at least 1 liter of liquid. Water, buttermilk, reduced sodium mineral water, herbal teas can all be used. Make light but satisfying meal choices for sahur. For example,
Standard breakfast menu, multigrain bread, cheese, unsalted olives, eggs, tomato and cucumber
Multigrain bread with zucchini and pepper omelet
1-2 bowls of soup and avocado salad
Fat-free cheese pasta and buttermilk
These menus are alternatives that are both satisfying and helpful in weight control.
Make sure to drink 1 glass of skim milk or fat-free ayran for sahur. This will both support your fluid intake and keep you full. You can consume it 5 minutes before the adhan is recited.
1-2 dates and oil-free snacks for iftar. Start with a delicious soup.
In the iftar main menu, choose vegetable dishes with meat, grilled chicken or meatballs, chickpeas, beans or olive oil.
In the iftar main menu, choose buckwheat, quinoa, brown rice, whole wheat pasta, einkorn. Include bulgur options in half portion amounts.
Make sure to eat 1 bowl of salad containing greens during iftar.
In your snack after iftar:
Fruit and nuts,
Milk You can eat dessert or Güllaç,
ice cream and half a portion of fruit.
Use probiotic powder or tablet 1 times a day.
While cinnamon on fruits and in teas provides hunger control, you can add it to your meals. Cumin relieves digestion and gas problems.
Be sure to drink 1 cup of fennel tea after iftar.
The last snack should be finished by 23.00 at the latest.
EXAMPLE RAMADAN MENU SAHUR :
1-2 Eggs or Omelette (can be prepared with vegetables)
1-2slices of cheese (low salt)
Lots of greens, cold cuts, tomatoes, cucumbers, arugula
5-10 almonds or 5-10 lightly salted olives or 3 >whole walnuts
2-3 slices of whole grain bread
1-2 dates or apricots or half an apple or 1-2 strong> triangular slices of watermelon
1 glass of skim milk or buttermilk
Light tea/herbal tea
IFTAAR:
1-2 medina dates (do not eat dates with added sugar)
1 bowl of soup (yoghurt, lentils, split wheat, vegetables, tomatoes, noodles)
Half a slice less fatty cheese and half slice of bread
15-20MINUTES BREAK
Meat/vegetable dish with olive oil/boiled chicken/grilled meatballs/chickpeas/beans dish
Vegetable (onion, garlic, tomato, pepper, zucchini, mushroom (optional) bulgur pilaf or buckwheat or brown rice pilaf. (portion sizes will not exceed half a portion) or 1-2 slices of pita
Green salad (1dessert spoon of olive oil or avocado)
Ayran/tzatziki/yoghurt
SEARCH:
Seasonal fruits + unroasted nuts (quantities should be limited)
*Amount measurements are based on gender, weight and nutritional status of individuals. It varies. The menu provided contains sample quantities.
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