Specialist Dietitian Gözdenur Sergeant Uka from Medical Park Bahçelievler Hospital Nutrition and Diet Department pointed out that the protection of body health should be taken into consideration while setting the tables, since Ramadan is a month that explains the necessity of peace, worship, calmness, the necessity of gratitude and sharing. He pointed out that some people tend to eat more due to decreased consumption of water and water, and changes in eating patterns. Dietitian Uka made recommendations for those who want to not gain weight and lose weight in a healthy way during Ramadan.
SUGAR AND OILY FOODS CAUSE OF WEIGHT
Stating that eating excessively and especially increasing the consumption of sugary and fatty foods immediately after a long fasting period, it becomes inevitable to encounter weight gain problems. dit. Uka said, “One of the most important factors in gaining weight in Ramadan is the slowing down of metabolism and the decrease in water consumption.”
5 MISTAKES LEADING TO WEIGHT LOSS
exp. dit. Uka listed the mistakes that cause weight gain in Ramadan as follows:
“Skipping sahur, eating the main meals from the night before sahur, dehydrating the body, consuming carbonated / sugary drinks and excessive tea and coffee to quench thirst, eating sweets immediately after iftar, spending the day inactive, consuming meals in large portions at iftar.”
9 FORMULA FOR HEALTHY WEIGHT LOSS
Stating that it is possible to lose weight in a healthy way by paying attention to some rules in Ramadan, Uzm. dit. Uka summarized the tricks to be considered in 9 articles as follows:
“Making sahur: In order to lose weight in a healthy way in Ramadan, sahur should be considered as breakfast in a normal diet. People who do not get up for suhoor receive much less of the energy they need during the day. Therefore, there is a decrease in blood sugar, fatigue and sleepiness during the day. Not having sahur causes an uncontrolled increase in appetite during iftar. It should not be forgotten that drinking only water in sahur or eating before going to bed at night is very harmful for the body. Another important point in sahur is what we eat. Since heavy and fatty meals eaten at night will have a high risk of turning into fat as the metabolic rate decreases, foods should be chosen that will keep you full for a long time in the sahur, which will not cause sudden changes in blood sugar and will provide fluid balance.
Starting the meal with soup: When you sit down at the dinner table, starting the meal with a soup that will warm you up relieves the stomach that has been hungry for a long time. Slow drinking of the soup; It also prevents the desire to eat the food at once, which occurs in long-term hunger. Allowing 20 minutes of listening time between the soup and the main course is an important trick for you to have your iftar adequately and in moderation.
Consuming plenty of water: The short period between iftar and sahur during Ramadan is among the reasons that prevent adequate water intake. However, consuming 2.5-3 liters of water per day is extremely effective in losing and maintaining weight.
Avoiding excessive consumption of meat: As with any food, excessive consumption of red meat also affects health negatively. The biggest reason for this is that it contains too much trans fat. Red meat, which has high trans fat content, causes many diseases such as obesity, liver and kidney, especially cardiovascular diseases. It is very important that the cooking technique is in the form of grilling, oven and boiling and avoiding frying.
Consuming fresh vegetables: Low-calorie, healthy foods that pass into the blood slowly and raise blood sugar very little should be included in the main meals. Foods with high antioxidant content such as eggplant, spinach, leek, artichoke, broccoli, parsley, pumpkin, red/green pepper, carrot, tomato, garlic, onion, radish, dark green leafy vegetables and legumes should be consumed.
Consuming fresh fruits and oilseeds: You can include seasonal fruits such as oranges, tangerines, apples, bananas and walnuts, almonds, hazelnuts, peanuts, which are rich in vitamin E, in your snack after iftar.
Avoiding excessive consumption of sweets: Instead of chocolate, sherbet and pastry desserts after iftar, provided that it does not exceed two times a week, those with low energy density to prevent weight gain; Milky desserts such as pudding, Kazandibi and keşkül, or dried fruits that suppress sugar cravings such as figs, dried dates and dried apricots should be preferred.
Consuming 1 cup of herbal tea a day: You can revive the slowing metabolism during Ramadan with 1 cup of herbal teas a day. Especially by drinking green tea, cherry stem tea, white tea, fennel tea, mate tea and black coffee, you will help you lose weight by activating your metabolism.
Stop eating at least 3 hours before going to bed: At night, human metabolism slows down, and it works very little during sleep. Thus, the foods we eat at night are not burned in our body. Your body needs to find time to burn those calories before you go to bed, or they will be stored as fat. Also, eating late at night forces your body and brain to digest rather than rest. You can adapt yourself to the new diet by stopping eating 3 hours before.”
SAMPLE RAMADAN DIET FOR THOSE WHO WANT TO LOSE WEIGHT
SAHUR:
1 egg
2 slices of cheese
4-5 olives
Tomato/cucumber/greens
2 slices of whole wheat/rye bread or 1 triangle slice of ramadan pita
2 glasses of water
IFTAR:
1 glass of water
1 bowl of soup
20 minutes rest
5 meatball-sized meat/chicken/fish (except fried) or 10 meals of legumes/vegetables
Salad (without oil, lemon-vinegar)
4 tablespoons of yogurt (without cream)
1 triangle slice of ramadan pita
1 cup of herbal tea (unsweetened)
SEARCH:
1 portion of fruit / 2 whole walnuts or 5-6 raw almonds/hazelnuts.
At least 8-10 glasses of water throughout the day