The month of Ramadan is an important time for fasting and worship for many Muslims. Fasting means stopping eating and drinking during daylight hours. For this reason, fasting people should eat carefully, especially during iftar and sahur meals. This is also true for dieters. Creating a balanced and healthy diet during Ramadan is important both for health and for making the fasting process easier and more comfortable.
Nutrition tips in Ramadan
Here are some suggestions that dieters should follow to create a healthy diet during Ramadan:
- Don’t Skip Iftar and Suhoor Meals: Iftar and sahur meals are the only meals that fasting people take during the day. For this reason, skipping meals can cause the body’s energy level to drop and the metabolism to slow down. Iftar and sahur meals help provide the energy your body needs throughout the day.
- Eat a Balanced and Healthy Diet: Iftar and sahur meals should include foods that aim to have a balanced and healthy diet. By consuming foods rich in high protein, fiber, vitamins and minerals, you can ensure that you get all the nutrients your body needs. For example, you can consume whole wheat bread, breakfast cereal, yogurt, vegetables, meat or chicken, legumes and water in iftar and sahur.
- Avoid Junk Food and Sugary Drinks: Ramadan is a time when consumption of junk food and sugary drinks increases. However, these foods can quickly disrupt the sugar balance in the body, causing energy levels to drop. Therefore, it is best to reduce or avoid processed foods such as fast food, sweets, sugary drinks, chips.
- Pay Attention to Water Consumption: Dehydration in the body during Ramadan can cause side effects such as headache and fatigue. For this reason, it is very important to take care to consume water, especially between sahur and iftar. The amount of water you consume throughout the day should also be sufficient.
- Do Not Overdo: Avoid overeating in iftar and sahur meals. Eating too much can cause problems such as nausea, indigestion, bloating. For this reason, take care to eat slowly at meals, to balance all food groups and to reduce portions.
How should dieters eat in Ramadan?
Nutrition in Ramadan is a topic that is frequently spoken by dietitians. In this process, the nutrition program for dieters differs from normal diet programs. Because of fasting, feeding times are restricted. For this reason, iftar and sahur meals should be planned more carefully.
It is important to meet the body’s fluid and energy needs during the iftar meal. But overdoing it at this meal can lead to weight gain. Iftar starts with something light such as water, dates or something salty, followed by a light meal such as soup. As the main course, a balanced meal consisting of protein, complex carbohydrates and vegetables should be preferred. Fatty, salty, sugary and heavy meals should be avoided.
The sahur meal is the beginning of the process of being hungry all day long. For this reason, it is important to drink enough water in the sahur and to consume foods that will keep you full. Foods such as oatmeal, wholemeal bread, whole wheat bread, eggs, low-fat milk and yogurt can be consumed at sahur. In addition, the foods consumed in sahur are rich in fiber and protein, helping the feeling of satiety to continue for a long time.
The most important point for those who diet during Ramadan is to maintain a regular and healthy diet. Ramadan nutrition program should be determined according to the age, gender, weight and physical activity level of the person. In addition, the metabolic rate decreases while fasting, so adequate and balanced nutrition should be provided. The nutrition program should be determined by a dietitian and the health status of the person should be followed.
How to eat to lose weight in Ramadan?
Ramadan can also be an opportunity for those who want to lose weight. However, in order to lose weight in a healthy way, a balanced and regular nutrition program is needed. Here are some healthy eating suggestions in Ramadan for those who ask the question of how to eat in Ramadan in order not to gain weight:
- Eat a Balanced and Healthy Diet: Those who want to lose weight during Ramadan should aim for a balanced and healthy diet. Iftar and sahur meals should contain foods rich in fiber, protein and vitamins. For example, protein sources such as whole wheat bread, vegetables, salads, fish, meat, chicken, legumes, and foods such as low-fat yogurt can be preferred. In addition, reducing portions at meals and not consuming junk food and processed foods can also help you lose weight.
- Pay Attention to Water Consumption: Water consumption during Ramadan is also important for the weight loss process. Consuming enough water prevents your body from becoming dehydrated and helps your metabolism work properly. The amount of water you consume throughout the day should also be sufficient.
- Extend the Fasting Period Between Iftar and Suhoor: Extending the time between iftar and sahur as much as possible can be beneficial in the weight loss process. When you extend this period, your body starts to burn more fat. However, it is important to get enough protein, fiber and vitamins in iftar and sahur meals.
- Do Aerobic Exercises: Exercising during Ramadan can be beneficial in the weight loss process. However, it is best to plan your exercise program between iftar and sahur meals. You should also remember to drink enough water before exercising.
How to eat in Ramadan in order not to gain weight?
It is important to apply the right nutrition plan in order not to gain weight during Ramadan. Those who want to fast in a healthy way should follow a balanced diet plan in iftar and sahur. Iftar meal should consist of foods containing protein, fiber, healthy fats and complex carbohydrates. Home prepared meals and fresh fruits and vegetables should be preferred instead of fast food, sugary and processed foods. Eating meals slowly and with longer intervals between meals can also help with portion control. The sahur meal is important to provide energy throughout the day. Foods containing protein, complex carbohydrates and healthy fats should be preferred in sahur. In addition, drinking water is important to stay hydrated throughout the day and to regulate metabolism.