With the arrival of Ramadan, the same questions began to form in our minds:
- Will I gain weight?
-If the person is on a diet, will I lose weight, will I be left with food, will I feel hungry?.. The questions go on and on.
An issue that should not be forgotten is that; Whether the person is on a diet or not, he starts to gain weight at the point where he exceeds the daily calorie intake. Individuals who lose weight with a dietitian do not need to worry about this, your dietitian makes these calculations for you.
One of the most important issues in Ramadan nutrition is to be aware of whether we are eating enough and balanced. Because by thinking "I want to lose weight or there are other things I want to eat, I want to use my right there", they both eat poorly and gain weight.
Without skipping sahur and iftar, our two main meals; Shape your plates in a way that balances vegetables, protein, milk groups, cereal groups. You must have a piece of each of these four groups on your plate.
As iftar is the first meal eaten after a long hunger, it is the meal that needs the most attention. Breaking your fast with a date will restore your blood sugar, but it is useful not to overdo it with dates. Afterwards, you can continue with soups that are not too heavy to relieve your stomach. In main courses, it will be useful to choose dishes that are not very oily, boiled rather than fried, in the oven and in the form of pot meals, in order to make your stomach feel comfortable. Establishing a balance of both rather than just meat or only vegetables will ensure that it is a quality meal. Likewise, whole grain group, high quality protein eggs, cheese groups, oilseeds that make you feel full can be preferred in sahur. Salad and greens should be included in both meals in order to protect our intestinal health.
By dividing the snacks after iftar into two, fruit + milk groups, fruit + nuts or milk desserts can be preferred without tiring your digestive system. Probiotic yoghurts with probiotic content from milk groups, or kefir or yoghurt may be the first choice group for individuals who have intestinal problems. Individuals who pay attention to weight management especially in sherbet desserts and sugary drinks
If you do not have a health problem, herbal teas such as fennel/ chamomile/ mint/ thyme can be preferred to support and relieve your digestion. In addition to these, it will be beneficial to consume a cup of green tea a day as well.
You should be careful not to fall below the amount of water you need to consume daily by spreading out as much as possible, such as 1 liter in sahur and 1 liter in iftar. (35ml per kg) In order to complete the missing amount of water during the day, it will be more beneficial if you spread the water not all at once, but over the time you can drink it.
30-minute exercises 2 hours after iftar will support those who want to lose weight and will make your stomach comfortable.
Read: 0
