While under normal conditions, individuals' nutrition program includes 3 main meals and a few snacks, this amount decreases to 2 meals during Ramadan; There is hunger and thirst that lasts approximately 16 hours. Many scientific studies have shown that fasting during Ramadan slows down the metabolism in the body. While weight loss is observed when not eating much during these times, individuals may experience weight gain when eating too much due to fear of starvation. Therefore, the main goal should be to implement a healthy nutrition program that will meet our daily energy needs. Minor health problems, such as headaches and indigestion, and serious health problems, such as kidney and digestive problems, may occur during fasting. For this reason, it is important to stay healthy, maintain a balanced diet and consume hygienic foods.
YOU MUST MAKE SAHUR
When you do not wake up for sahur, you will be deficient in the nutrients you need throughout the day. Accordingly, your blood sugar decreases, your blood pressure decreases, weakness, tiredness, exhaustion and drowsiness occur.
A person who does not wake up for sahur may lose weight, but this is not real weight loss. Because he loses muscle and water, he gains back more of the weight he lost. However, when sahur is made, the number of meals will increase, the metabolism will work faster and there will be no weight gain. Fat loss can be achieved with a balanced sahur meal.
Therefore, if you want to feel fit during the day, you should definitely have sahur to prevent your energy from falling and to avoid losing muscle.
What should we eat for sahur:
You can get a feeling of fullness for a longer time throughout the day by choosing foods that are high in fibre, low in sugar, low in salt and rich in protein.
What are these foods → eggs, cheese, whole grain bread, fruit, oatmeal, milk, yoghurt, buttermilk, kefir, nuts and raw vegetables...
Which foods should we avoid?
Salted cheese and salted olives, processed meats such as soudjouk, salami, sausages, pastries, You should stay away from white bread, sugary foods, strong tea and coffee.
YOU SHOULD EAT HEALTHY AT IFTAR:
Iftar is important to ensure optimal nutrition during Ramadan. It is essential to ensure adequate and balanced nutrition by diversifying food options.
At iftar, have iftar food such as water, dates or olives. You can start with soup and salad. Then, a break should be taken for 10 to 15 minutes. This rest reduces the feeling of heaviness after the meal, and also reduces the likelihood that the food you eat will turn into fat and gain weight.
Afterwards, you can continue with low-fat meat dishes or vegetable dishes with meat prepared using healthy cooking methods. Yoghurt/ayran/tzatziki and salad should be preferred on the side.
Pilaf/pasta/bread or Ramadan pita can also be preferred, provided that portion control is exercised.
To avoid abdominal pain or digestive problems after iftar. Avoid fast eating. Chew your bites thoroughly and then swallow.
Iftar /p>
Pastries, rice and pasta consumed in moderation,
Sherbet desserts,
Stay away from excessively fatty and salty foods.
You can have a snack consisting of milk, fruit or raw nuts 1.5 hours after iftar.
You can replace this snack with light milk desserts or ice cream, provided that you limit it to 1 day a week.
YOU SHOULD ENSURE SUFFICIENT FLUID BALANCE:
A 17-hour fasting period can leave our body dehydrated. You should focus on completing the amount of water you need to provide the necessary hydration. You should drink an average of 2-2.5 liters of water a day, spread between iftar and sahur.
YOU SHOULD EXERCISE:
Exercising 1 hour after iftar ensures weight control and also prevents indigestion problems.
These suggestions are for individuals who do not have any health problems. It is important for those with special conditions to consult their dietitian.
WHO SHOULD NOT FAST DURING RAMADAN?
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Pregnant and breastfeeding mothers
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Those with chronic diseases
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Diabetics
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Those with severe blood pressure problems
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Those with digestive problems such as gastrointestinal problems
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Kidney and liver patients (those undergoing dialysis)
Fasting is risky. I advise them not to keep it for their own health.
I remind you that the main purpose of Ramadan is to discipline the soul and nourish your heart and soul, and I wish you healthy days.
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