With the coming of Ramadan, there are big changes in the nutrition of many people. Especially in iftar tables, the fully prepared tables are fully indispensable. In these months, some hope to lose weight by gaining weight while others are starving. However, you can not stay in shape by eating a lot, or you can ensure the permanence of the weight lost by staying hungry.
Never without Sahur!
People who have difficulty waking up on the sahur may experience discomfort such as fatigue, weakness and dizziness due to the lack of energy during the day. When blood sugar drops, they become unable to control what they eat at iftar time. With the logic of starving in many individuals who want to lose weight in the society, they have the belief that they will lose weight without making sahur. In this way, after your diet, your body becomes more and more resistant to this persecution and you cause excess weight to be regained.
Attention to iftar table
After a nice table we made in Sahur, you should apply the same method in iftar. It is recommended that you drink 1 bowl of soup and switch to main dishes after 15-20 minutes after your fasting, first with water and 1-2 dates or a small amount of cheese-bread. Lean meat and meat products, low-fat vegetable dishes, whole grain breads, salads should be consumed. Attention should be paid to pilaf, pasta, pastries, sugary and acidic beverages. For dessert, they are light or dietary desserts and should be eaten 2 hours after eating. Instead of dessert, it can be consumed in a small bowl of walnuts, hazelnuts, chickpeas, and dried fruits.
Protein must be taken in sahur
In Sahur, a breakfast rich in protein, especially whole milk products and vegetables and fruits should be made, especially with protein-rich foods such as milk, cheese, eggs and yogurt. Fat salted frying, pastries or especially heavy meals should be avoided.
How should water consumption be?
The digestive activity stops and the metabolism slows down in the body, which remains dehydrated for about 17 hours with hunger. For this reason, an average of 8-10 glasses of water should be drunk between iftar and sahur.
Should sports be done in Ramadan?
Exercise should not be rushed to exercise, since blood sugar increases suddenly after iftar. Wait at least 1.5 -2 hours. Afterwards, 45-60 minutes of walking or jogging can be done. Thus, you gain body resistance and balance your metabolism.
SAMPLE MENU
IFTAR MENU
• 1-2 Dates and 1 glass of water
• 1 bowl of soup
15 minutes later:
• Lean meat / Chicken / Fish / Turkey meat or Legume meal
• 1-3 slices Bread / Bulgur pilaf
• Vegetable dish (4-5 spoons)
• Salad and Mineral water
2 hours later:
• Milk + 1 serving of fruit or dairy dessert 2 days a week
SAHUR MENU
• 1 glass of Milk or Yogurt or Buttermilk
• 1 Egg or low-fat Menemen
• 1 slice of Cheese (low-fat) or Curd salad
• 1-3 slices Brown Bread / Toast / Low Fat Pastry
• Cucumber, Tomato, Greens, Fruit
* For individuals with no health problems. Portioning may vary depending on individuals.
* 8-10 glasses of water should be drunk between iftar and sahur.
Never without Sahur!
People who have difficulty waking up on the sahur may experience discomfort such as fatigue, weakness and dizziness due to the lack of energy during the day. When blood sugar drops, they become unable to control what they eat at iftar time. With the logic of starving in many individuals who want to lose weight in the society, they have the belief that they will lose weight without making sahur. In this way, after your diet, your body becomes more and more resistant to this persecution and you cause excess weight to be regained.
Attention to iftar table
After a nice table we made in Sahur, you should apply the same method in iftar. It is recommended that you drink 1 bowl of soup and switch to main dishes after 15-20 minutes after your fasting, first with water and 1-2 dates or a small amount of cheese-bread. Lean meat and meat products, low-fat vegetable dishes, whole grain breads, salads should be consumed. Attention should be paid to pilaf, pasta, pastries, sugary and acidic beverages. For dessert, they are light or dietary desserts and should be eaten 2 hours after eating. Instead of dessert, it can be consumed in a small bowl of walnuts, hazelnuts, chickpeas, and dried fruits.
Protein must be taken in sahur
In Sahur, a breakfast rich in protein, especially whole milk products and vegetables and fruits should be made, especially with protein-rich foods such as milk, cheese, eggs and yogurt. Fat salted frying, pastries or especially heavy meals should be avoided.
How should water consumption be?
The digestive activity stops and the metabolism slows down in the body, which remains dehydrated for about 17 hours with hunger. For this reason, an average of 8-10 glasses of water should be drunk between iftar and sahur.
Should sports be done in Ramadan?
Exercise should not be rushed to exercise, since blood sugar increases suddenly after iftar. Wait at least 1.5 -2 hours. Afterwards, 45-60 minutes of walking or jogging can be done. Thus, you gain body resistance and balance your metabolism.
SAMPLE MENU
IFTAR MENU
• 1-2 Dates and 1 glass of water
• 1 bowl of soup
15 minutes later:
• Lean meat / Chicken / Fish / Turkey meat or Legume meal
• 1-3 slices Bread / Bulgur pilaf
• Vegetable dish (4-5 spoons)
• Salad and Mineral water
2 hours later:
• Milk + 1 serving of fruit or dairy dessert 2 days a week
SAHUR MENU
• 1 glass of Milk or Yogurt or Buttermilk
• 1 Egg or low-fat Menemen
• 1 slice of Cheese (low-fat) or Curd salad
• 1-3 slices Brown Bread / Toast / Low Fat Pastry
• Cucumber, Tomato, Greens, Fruit
* For individuals with no health problems. Portioning may vary depending on individuals.
* 8-10 glasses of water should be drunk between iftar and sahur.