Dyt, a Nutrition and Diet Specialist, stated that eggs and kefir should be consumed at sahur in order to stay full during Ramadan. Aslıhan Kara said, “Egg is the richest food in protein. 1 egg is equivalent to approximately 35-40 grams of meat. Eggs have two important advantages over meat. One of them is that it contains vitamin A, the other is that it contains unsaturated fat. “Kefir, on the other hand, covers the inner lining of the stomach with a protective layer due to its fat content and protects your stomach”.
Expressing that Ramadan is a month when nutrition and lifestyle changes for those who fast, Nutrition and Diet Specialist Dyt from VM Medical Park Pendik Hospital. Aslıhan Kara said that in order to maintain adequate, balanced and high quality nutrition, it is necessary to complete at least two meals in the non-fasting part of the day and not to skip the sahur meal.
Dietitian Aslıhan Kara emphasized that she should replace sahur meal and breakfast while eating during Ramadan, “Suhoor should definitely include protein-rich foods and complex carbohydrates such as grain bread. "Sahur meal can include 1 glass of kefir, 1 egg, some full-fat white cheese, whole-grain bread, dark green leafy vegetables (such as cress, arugula), and in addition to these, 1 medium-sized fresh seasonal fruit," he said.
Kefir and eggs in suhoor
Pointing out that eggs are the richest in protein and the most economical and easy to prepare food, Dietician Aslıhan Kara said, “1 egg is equivalent to approximately 35-40 grams of meat. Eggs have two important advantages over meat. One of them is that it contains vitamin A and unsaturated fat. Since the egg contains 'lecithin', it also improves mental functions. You can also sprinkle black seed on the egg, it both balances blood sugar and strengthens immunity. Kefir, on the other hand, covers the inner lining of the stomach with a protective layer due to its fat content and protects your stomach. At the same time, it provides a feeling of satiety, I recommend consuming kefir for the digestive system because it is a probiotic food ”.
1 handful of pita can be consumed
Noting that food consumption should not be exaggerated in iftar, Nutrition and Diet Specialist Dyt. Aslıhan Kara made the following suggestions:
“The biggest disadvantage of uncontrolled and exaggerated food consumption during iftar is weight gain. Our metabolism may slow down as a result of irregular diet. Care should be taken to find food from every food group at the iftar table. As a starter, you can drink hearty soups with less flour, legumes and bulgur. Make sure to take a 10-minute break between the soup and the main meal at iftar. In this way, you can fill up with a smaller amount of main course by providing a feeling of satiety. It is not very fatty, especially fish and skinless chicken, 2 times a week red meat, whole grain bread or bulgur pilaf, buttermilk or yoghurt, as well as vegetables or salads. If you want to consume traditional pita during Ramadan, you can consume 1 palm-sized Ramadan pita instead of 1 thin slice of bread on average. "
To lose weight while fasting ...
Dietitian Aslıhan Kara, who said, "You cannot fast to lose weight, but you can lose weight while fasting", said the things that those who think to lose weight should pay attention as follows:
“The most important point is not to skip sahur. If you skip sahur meal while fasting, your metabolism slows down and the slimming process slows down. Because your body protects itself. Many people eat less while fasting, so their daily energy intake decreases, and when their bodies feel that they are receiving energy below their daily energy requirement, the metabolism slows down to control their energy intake. As a result, the tendency to gain weight increases. For this reason, you should reach your daily energy requirement while fasting and you should not skip sahur and iftar meals. The meaning of fasting should not be forgotten, we should avoid excessive food consumption. "
10 nutrients that speed up the metabolism and keep you full
Dietitian Aslıhan Kara, who stated that we need foods that accelerate our metabolism and keep us full throughout the day during Ramadan, listed 10 foods that both speed up your metabolism and keep us full during fasting as follows;
"Green lentils, whole grain bread, homemade yoghurt, oats, eggs, salmon, banana, Chia seeds, Mung beans, yoghurt."
Attention in sweet consumption in Ramadan
Dietician Aslıhan Kara, who added that dessert consumption is one of the most frequently asked questions in Ramadan, said, “If you want to consume dessert during Ramadan, you will reduce your right to 1 glass of milk, 1 slice of bread and 1 medium fruit from your diet program; Once a week, you can consume 1 portion of a milk dessert, 1 portion of fruit dessert or 1 portion of rose pudding. "Do not choose desserts with too many carbohydrates and sherbet."
Abundant water consumption and exercise are important
Nutritionist Aslıhan Kara, who added that mineral losses occur in the body due to the prolongation of dehydration while fasting, said, “At least 10-12 glasses of water should be consumed daily between sahur and iftar cycle. One of the biggest mistakes made is to quench the thirst with tea and coffee. During Ramadan, walking and exercising for at least 150 minutes a week after iftar will help speed up your metabolism and prevent muscle loss. "If we have ailments such as gastritis and reflux, we should prefer a balanced diet that keeps you full rather than consuming too much food in order not to tire our stomach."