Nutrition recommendations during Ramadan: How should nutrition be during Ramadan? What should be done to avoid gaining weight during Ramadan?

It will take place on April 8 Warning from scientists

Fasting means abstaining from eating, drinking and sexual intercourse from sunrise to sunset. Fasting is not only a physical worship, but also a spiritual purification. By fasting, many virtues such as self-discipline, patience, and better understanding of the situation of the poor and the needy are also acquired.

How should nutrition be during Ramadan?

While fasting during Ramadan, it is also very important to have a healthy and balanced diet. Things to consider about how to eat during Ramadan are as follows:

  • Foods containing protein, carbohydrates, fat, vitamins and minerals should be consumed for sahur.
  • Foods such as whole grain bread, cheese, olives, eggs, milk, yoghurt, fruits and vegetables can be consumed for sahur.
  • Excessively fatty and salty foods should be avoided during sahur.
  • It is important to eat iftar food slowly and chew well.
  • The need for dessert after iftar can be satisfied with healthy desserts such as dates or kashkul.
  • Having iftar with soup relaxes the digestive system.

Nutrition during Ramadan is very important, and eating a healthy and balanced diet during Ramadan is an important part of providing the energy and nutrients your body needs while fasting. Nutrition recommendations during Ramadan are listed as follows:

  • It is important to consume complex carbohydrates, fibrous foods, proteins and healthy fats, which digest slowly and provide a feeling of fullness for a long time, at sahur.
  • Try to drink enough water from iftar to sahur to maintain water balance.
  • Choose a balanced menu for iftar. It is important to prepare a meal containing fresh vegetables, fiber foods, protein sources and healthy fats for iftar. It is better to start iftar with balanced and light foods, not with heavy fatty and sugary foods.
  • Avoid overeating at iftar. Keeping portions under control and eating slowly can help you feel full sooner.
  • Exercising regularly while fasting maintains health and increases energy levels. However, avoid excessive exercise and take rest periods to avoid lowering your energy levels.

What should be done to avoid gaining weight during Ramadan?

There are some points you should pay attention to in order not to gain weight during Ramadan. It is important to have a balanced diet without overeating at sahur and iftar. You should be careful not to consume salty, sugary and carbohydrate-rich foods, especially at sahur, and to eat protein-rich products. If you exercise while fasting during Ramadan, you will prevent weight gain, but you should avoid excessive exercise during Ramadan. If you want to exercise during Ramadan, you can exercise 2 hours before iftar or 2 hours after iftar. If you are worried about gaining weight during Ramadan, you can consult a dietician.

What to eat for sahur?

Sahur is a very important meal during Ramadan to avoid feeling hungry and thirsty throughout the day. Consuming balanced and nutritious foods at sahur will help you stay energetic throughout the day and make the fast easier. Things you can pay attention to on how to have a healthy sahur can be listed as follows:

  • Protein sources such as eggs, cheese, milk, yoghurt, chicken and turkey make you feel full for a long time and help protect your muscles.
  • Complex carbohydrates such as whole grain bread, oatmeal, and bran products keep blood sugar balanced and provide energy.
  • Vegetables and fruits are foods rich in fiber. Fibrous foods help the digestive system work regularly and give a feeling of fullness.
  • Avoid excessively fatty and salty foods.
  • Stay away from sugary and carbonated drinks.
  • Do not try to go to bed immediately after sahur.
  • Limit drinks that contain caffeine, such as coffee and cola.

What should be eaten at iftar?

Iftar is the first meal eaten after fasting throughout the day during Ramadan. Therefore, it is very important to consume healthy and nutritious foods. On how to have a healthy iftar, some foods you can eat at iftar are as follows:

  • Dates are a food rich in natural sugar and fiber. Ideal for breaking the fast.
  • Soup gradually acclimates the stomach and facilitates digestion. Vegetable soup, lentil soup or yoghurt soup can be preferred.
  • You can prepare a salad with vegetables such as seasonal greens, tomatoes, cucumbers and peppers.
  • Foods containing protein and carbohydrates can be consumed as the main meal. Grilled chicken, fish, meat, vegetable casserole or olive oil dishes can be preferred.
  • Don’t forget to keep refreshing drinks such as water, ayran, compote and sherbet on your table.

After iftar, you may feel hungry again or you may just want to eat. Suggestions that may answer your question about healthy foods you can eat after iftar and how to eat after iftar are as follows:

  • Light and milky desserts can be preferred. Desserts such as rice pudding, pudding and Güllaç are both delicious and easy to digest.
  • Do not forget to drink at least 2 liters of water between iftar and sahur.
  • Consume foods such as fruit, yoghurt, milk and nuts as a snack between iftar and sahur.
  • Be careful not to go to bed late at night and not to disrupt your sleep pattern.

What to do after iftar may vary depending on people’s living standards, but in general, you can take a light walk, do sports or exercise after iftar.