First of all, a big hug to those who fast and those who wake up for sahur and do the right thing! This year, during Ramadan, we stay hungry for approximately 16 hours during the day and we have to get the nutrients we need somehow.
For this, we need to get the necessary nutrients. It is very important to wake up for sahur and increase the number of meals between iftar and sahur, even if it is Ramadan. We should definitely create a snack plan from iftar until sahur and eat accordingly.
In fact, the most common problem we encounter among the mistakes made by many people is that we consume a little too much food and water at iftar dinner during Ramadan. And again, for this reason, our stomach, which swells until sahur, does not allow us to have a snack.
My dear clients! We don't say "Diet is our healthy eating plan" for nothing. So, if we are eating wrongly, or even to give an example; If we are used to eating too much at iftar, not having snacks, and not getting used to having snacks in any way to fill our stomachs until sahur, it means we are already eating wrong. And when you switch to the right diet, it becomes very normal for you to ask "How can we eat less at iftar?" When we accustom our brain and body to the right way of eating, we will definitely see that our tendency to eat too much at iftar will decrease significantly.
Unfortunately, the amount of water we should normally consume daily decreases a little during Ramadan. The biggest reason for this, as I mentioned above, is that our stomach is suddenly loaded and there is no room left in our stomach to drink water. Another reason is that we meet our liquid needs by consuming "some" beverages that decorate our tables during Ramadan and actually threaten our health. But in fact, our water needs remain the same.
That's why we need to keep drinks with high acidic content and high levels of sugar, such as cola, which dominates our tables, especially during Ramadan, away from our homes as much as possible. And be sure that when you meet your fluid needs with water instead of such drinks, your body will stop acting as if it needs that drink.
Another important issue is that you still need to consult about how to eat for sahur. The fact that there are question marks left in our minds. First of all, it should be noted that sahur means preparation for the start of a 16-hour fast. Of course, the spiritual dimension of the work can be interpreted differently. I would like to mention that it is absolutely necessary to consume protein-rich foods for sahur.
So definitely; We need to include eggs, cheese, milk and dairy products on our tables so that we can prevent our blood sugar from dropping early during the day. Of course, the benefit of this is not only in terms of lowering blood sugar. Foods rich in protein are very valuable foods that will make us feel hungry a little later during the day. For example, on your sahur table, you must have;
- Boiled egg
- Bread
- Milk, yoghurt, buttermilk or kefir
- Cheese
- Olives
- Plenty of Water
Make sure you have plenty of water. Of course, what is written here should not be considered a diet menu. But at least we can say that these are the best nutrients we can recommend. However, if you ask me, I would say that you should definitely have yoghurt on your sahur table. And I recommend that you stay away from a carbohydrate-based diet. In other words, let's try not to consume foods such as honey, jam, molasses, marmalade, cake, cake, cookies and chocolate as much as possible.
And please be careful!
At iftar. It is best not to overeat and to apply the little - often principle that we always recommend by making sure to include snacks between iftar and sahur.
"Well, sir, I gain weight during Ramadan!" I can almost hear people saying. Don't choose your desserts from sherbet or fatty ones, and understand that you don't have to eat dessert every evening. Be careful to consume milk desserts instead of sherbet desserts. And no more than twice a week please! You can also take slow walks after iftar. And I think you should do it too!eren
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