Let me talk about what kind of nutrition plan should be followed while fasting and draw a road map for you. You can ask the questions you are curious about under the post and learn how to eat properly while fasting.
Let's put on the glasses and start working!
There is a fasting period of up to 17 hours between sahur and imsak, normally. There is a very long fasting period, which is contrary to the healthy eating pattern of every 3 hours that we recommend. For this reason, making the right choices while fasting is of extra importance for both our health and our performance during the day.
Get Up for Sahur for Healthy Fasting
This will take a long time anyway. While fasting during the fasting period, be sure to wake up for sahur, do not extend the fasting period any further and make healthy choices. Stay away from fruit juices, excessive tea and coffee consumption at sahur, do not prefer spicy dishes, excessively fatty foods, and fried foods.
Fast with a light and protein-rich diet during sahur
I recommend you to make sahur with more breakfast foods. Be sure to have eggs, cheese, milk and yoghurt on your table. Proteins will keep you fuller. Stay away from heavy carbohydrates such as rice, pasta and pastries for sahur. Instead, you can choose whole grain bread and oats.
Add tomatoes, cucumbers and greens to your table, they will not only provide you with vitamins and minerals but also increase your satiety with their fiber content. It helps to prolong. It will also protect you against constipation that may occur by limiting water consumption and food intake. Our slogan is; Vegetables at Every Meal!
You can also add fruits and nuts such as hazelnuts and almonds to your sahur meal. You will both increase your fiber intake and consume healthy fats, which will prolong your satiety period.
Drink Water!
I do not recommend drinking water before sahur, fill your stomach with water. You may not be able to eat the amount you need to eat at sahur. While fasting, it is a priority to be able to fully meet the energy you need at sahur. First have your sahur and then drink your water.
Never skip the amount of water you should drink daily. Drink plenty of water at the end of sahur and between iftar and sahur.
Break Your Fast With Conversation. Have Your Iftar Slowly
It is normal to feel very hungry due to the decrease in your blood sugar after a long fast, but do not eat too much at one time at iftar. You can eat whatever you want at the table, but slowly. First, break your fast, dates, olives, water... whatever you like, then drink your soup, sit back, wait 15 minutes and chat. Then you move on to the main meals.
The satiety center in the hypothalamus is stimulated 15 minutes late. Maybe you are not as physically hungry as you think, by waiting 15 minutes you will not eat more than you need.
Have a Light Breakfast
Heavy and very fatty meals during the fasting iftar, too. Do not prefer fried foods, especially a diet rich in simple carbohydrates. Grilled / baked or juicy meat dishes with your soup, low-fat vegetable dishes and / or boiled vegetables, yoghurt / ayran and salad combinations will be very healthy and nutritious. Don't miss the Ramadan pita, eat it hot and enjoy it, BUT eat it small? You had a very nice and balanced iftar, congratulations ???? You may have been thinking of desserts throughout the day, but don't rush, you still have time, maybe this desire will pass after 15 minutes, just wait.
Take a Walk After Iftar
Day You felt very tired because you couldn't get the necessary energy, you worked and/or your blood sugar dropped, but now you've eaten your food and gained energy, which may make you feel heavy, but it's just a matter of moving and taking air. Go out and walk around, think about the beauty of your day or chat with your spouse/friend and return home more refreshed.
Do not skip meals while fasting, have snacks between iftar and sahur. do
Now that we've done our walk and returned home refreshed, we deserve a snack. It would be an extremely healthy choice to have our snacks accompanied by fruits and nuts. However, if your sweet tooth is not satisfied with a walk, you can satisfy it with this meal. you are. However, do not allow this desire to be satisfied every day; consuming sweets 1-2 days a week is quite sufficient. I would say that you should choose light, milky or fruity desserts, but it would not be a bad step to eat 1 slice of baklava instead of the 2 slices you would normally eat.
I wish you a blessed and healthy Ramadan.
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