Sudden changes in eating habits with the change of meal times during the day can lead to weight problems during Ramadan. Sahur and iftar tables, whose menus are well-planned and balanced, help with weight control. Upset. Dyt. Yeşim Temel Özcan made suggestions to avoid weight gain and stay healthy during Ramadan.
Individuals fasting during Ramadan should pay more attention to healthy, adequate and balanced nutrition. In general, foods consumed in 3-4 meals are reduced to 2 meals with a complete change in the diet during this period. In these 2 meals, the consumption of foods with high carbohydrate and fat content such as dessert, pastry, delicatessen products increased; Weight problems can be inevitable when the decrease in water, legumes, vegetables and fruit consumption is combined. Protein, vitamin and mineral ratios that should be taken daily during Ramadan do not change.
In order not to gain weight during Ramadan, it is necessary to avoid very fatty, salty and extremely sweet foods in the selection of meals. Instead of these, vegetables, fruits and whole wheat bread containing fiber and cellulose that are easy to digest and can stay in the gastrointestinal system for a long time should be preferred.
Iftar should be started with a light soup that is neither too hot nor too cold. People with intestinal problems can add oats to their soups or oilseeds such as chia-flax seeds. A vegetable dish with or without meat, not too fat, home-leavened yoghurt and fruit or milk desserts for dessert, rose-pudding fruit salads or purees can be preferred.
Foods with high protein content delay hunger by prolonging the emptying time of the stomach. In this sense, the best and highest quality protein source is egg. Foods such as milk, yoghurt and cheese can be consumed if there is no intolerance and will not cause gas problems. Sahur can be a breakfast meal. Salty foods should not be consumed in suhoor. The fruit is edible. If fasting is fasted without getting up for suhoor, the body may go into hunger stress, as the duration of fasting will extend from 17 hours to 24 hours. In this case, the metabolic rate decreases and it is not recommended due to the risk of fatigue, headache and anxiety.
Probiotic supplements and prebiotic foods can be consumed due to intestinal laziness; Because only due to the evening meal, bowel movements stop and constipation problems may occur. Constipation problems can also cause weight gain. Water consumption should be considered in order to prevent problems such as constipation. Since an adult should drink at least 1.5-2 liters of water a day, fluid intake should be very careful. Drinking water speeds up the work of the intestines and kidneys. However, drinking water during meals can disrupt the digestive system. Because it can dilute stomach enzymes. Water should be drunk 10 minutes before or 1 hour after a meal. Especially taking short walks at least 1 hour after iftar also helps to maintain bowel movements and muscle mass.
In order not to gain weight in Ramadan, it is absolutely necessary to get up for sahur, and it is necessary to go to bed at least 40 minutes after doing sahur, drink plenty of water before eating, and prefer light foods. It is beneficial to avoid heavy foods in sahur and prefer light, breakfast foods. It should consist of light and filling foods as possible. The best example is egg. Protein support should be supplemented with 1 handful of nuts. Foods with low salt content should be chosen to avoid thirst during the day. Breakfast made with omelette and menemen or fresh vegetables should be preferred. Refined carbohydrates that trigger insulin such as open pie, rice, pita, pasta bagel should not be taken. One kiwi, which is a storehouse of melatonin, can be prevented from sleeping during suhoor.
The best approach to be made should be minced meat or vegetable meal with meat at iftar meal, or 1-2 slices of chicken or 4-5 meatballs should be taken with an alkaline balance with vegetable meal. It should be found in salads and cold cuts, but only seasoned with olive oil and lemon. It should not be forgotten that liquid supplements should be taken as plenty of liquid water, mineral water, buttermilk or herbal tea that cannot be taken throughout the day.
Herbal teas can be used to facilitate digestion after iftar. Tea made by adding 20 grams of chamomile and licorice root and 10 grams of fennel can be drunk after iftar. This will facilitate digestion. Since drinking tea and coffee with meals during iftar will kill the vitamins taken from the meals, it would be correct to consume these beverages after a while.
With the right exercises to be applied during the month of Ramadan, you can both maintain your sports habit and prevent weight gain. Fitness trainer Aytekin Osmanoğlu explained the tips of staying healthy and fit while fasting.
Exposure to extreme temperatures during Ramadan and longer days cause our body to lose more water and minerals than normal. When we stay hungry for a long time, our body is deprived of the nutrients that are energy sources. For this reason, when, how and at what intensity sports are practiced gains great importance while fasting.
The healthiest exercise program that can be applied after fasting is as follows:
First of all, you should take care to reduce your portions by half while fasting, considering the exercise to be done. In order for digestion to take place and metabolism to stay in balance, you should start sports 1.5 hours after iftar. Because the increase in blood sugar after iftar will cause you to gain weight. In order not to gain weight, you should prefer light exercises that will balance blood sugar. The exercises you will do should be performed with a tempo of 40 percent. Exercises you can choose are 45 minutes of walking or cycling, 30 minutes of swimming, pilates, yoga, or one third of your current fitness program. Thus, you can stay healthy and in good shape during Ramadan.
Lack of movement can be seen along with the feeling of hunger during Ramadan. Considering that metabolism tends to slow down during this period, we should not reduce our daily activity. Otherwise, weight gain can be seen. Light exercise 1.5 hours after iftar will help ease digestion and regulate metabolism. However, it is necessary to stay away from heavy sports while doing sports during fasting. Heavy exercises can increase dehydration as well as cause serious discomfort. Exercises with a low tempo and a limited duration should be done after iftar. It is very important to drink plenty of water between iftar and sahur. However, drinking too much water during iftar causes bloating, so you should not consume too much water during iftar.
Upset. Dyt. Şefika Aydın Selçuk gave information about “Ramadan nutrition”.
It is very difficult to resist the charm of carefully prepared iftar and sahur tables during Ramadan. For this, at least 1-2 kilos are usually taken. On the other hand, unconscious nutrition plans with the fear of ending the month of Ramadan without gaining weight may invite health problems. However, it is possible to make this period enjoyable without gaining weight by eating right.
During Ramadan, the speed of metabolism changes due to changes in sleep and diet. Especially with prolonged hunger, it slows down. Weight gain is facilitated by a sedentary life, less energy consumption during the day and slowing down metabolism due to high calories taken at iftar. The portion of the daily total energy taken from fat increases substantially. For this reason, the percentage of fat in the arms, legs and abdomen increases and muscle areas decrease.
Insufficient fluid intake while fasting often increases the risk of constipation. Individuals who experience painful abdominal pains and bloating experience a more tense day. For this reason, it is obligatory to take at least 12-14 glasses of liquid from iftar to the end of sahur.
People who prefer fatty and heavy meals during Ramadan may experience unwanted increases in their blood cholesterol levels. While these increases in LDL, namely malignant cholesterol, can increase total cholesterol; reduction in daily exercise can lower HDL (benign cholesterol) levels.
Just as breakfast is a golden meal in healthy nutrition, sahur is the first meal of the day in Ramadan. It is unfavorable to eat before going to bed at night or to get up and only drink water and go to bed. Because this situation increases the hunger, which is about 12 hours, to 18-20 hours on average; this causes the fasting blood sugar to drop earlier in the hours. Since the hunger period is long and the night meal is not consumed, the daily energy requirement is used from the storages because sufficient carbohydrates are not taken. In this case, muscle breakdown occurs, metabolism slows down. People who fast in this way get tired quickly during the day and spend a tired day.
In order to prevent weight gain, not to get hungry during the day and to spend the day more comfortably, the right choices should be made at sahur. Foods with high saturation content, fiber foods and foods with high protein content can be preferred. The best meal to be made in sahur is breakfast. Egg with a quality protein content has the ability to keep you full. Those who are not high or borderline in cholesterol can consume eggs 2-3 times a week. Variety can be increased with eggs, cheese, oil seeds, walnuts, bread, plenty of greens. Breakfast cereals, muesli and oatmeal can also be consumed with milk, making it a more practical and satisfying choice. Homemade cheese pancakes or pastries can be consumed at sahur with a glass of buttermilk or tea. The important thing here is to plan the frequency and amount correctly.
- Open your fast with a small start. You can choose olives, dates, dried fruit, walnuts, almonds or a small piece of walnut sausage. Do not neglect to drink plenty of water with it.
- A warm soup should be consumed as indispensable for iftar tables. Half or 1 bowl can be drunk slowly.
- After 15-20 minutes, switch to the main meal. You can make vegetable dishes with or without meat, legumes or meat dishes prepared by using the method of cooking other than frying.
- Rice or pasta can be consumed 2-3 times a week. It is healthiest to prefer whole wheat rice, pasta and bulgur pilaf.
- 1 or 2 slices of bread should be taken with the meal. It should not be forgotten that; The best carbohydrate source is grain bread. Keeps you full for longer.
- A salad prepared with olive oil should be prepared next to the meals every evening. There is no time to eat salad, it should be consumed from the first moments of the meal. Raw vegetables contain plenty of fiber and provide satiety.
- Avoid intense exercise. Mid-tempo walks should be done after iftar to speed up metabolism.
- Snacks should definitely be done after a meal in Ramadan. After 2.5-3 hours, fruit or milky fruit desserts can be preferred as a snack. Be careful about the frequency of desserts and pastry foods.