Specialist Dietitian Melike Çetintaş gave important information about the subject. Ramadan, the sultan of 11 months, has arrived. A correct diet is important for both those who want to lose weight and those who want to eat healthy during Ramadan. Eating excessive fat and sugar causes people to feel hungry very quickly during the day, and to experience problems such as weakness, headache, dizziness and constipation. You can fast very easily by staying full, boosting your immunity, and even losing weight.
Possible to lose or gain weight
In this process, some people say that they lost a lot of weight during Ramadan, while others say that they gained a lot of weight. In fact, long-term fasting disrupts the blood sugar balance and the body gets stressed. The stressed body tends to lose water or muscle and store fat stores. The cons you see on the scale can only be water loss. Then as soon as Ramadan is over, you can get it back quickly and in abundance. By eating right, it is possible and quite easy to lose weight by losing fat, as in your normal diet, during this period.
Do not fast before you get up for sahur!
Long-term fasting disrupts blood sugar balance. Prolonging the fasting period by not getting up for sahur can cause people to store fat, so it is a much better choice for people who want to lose weight to get up for sahur. Likewise, in terms of health, stomach and intestinal problems are more common in people who do not have sahur. People who want to eat and sleep can also consume the sahur meal, even if it is late at night. Especially taking protein at sahur helps us to stay fuller during the day. Cheese, eggs, toast, olives, dried fruits, nuts, brown bread and cucumber are good choices for sahur. If you consume sugary and calorie foods in the sahur, you can get hungry very quickly during the day.
Diversity is important in iftar
If you have dried dates or constipation problems while opening your fast, you can eat dried apricots and drink warm water over it. Be sure to drink soup, even if it's half a bowl, to make a start without tiring your stomach. Then, in order to replace the energy we spend during the day, plan a protein-containing meal to avoid muscle loss. You can consume meatballs, chicken, beef entrecote, vegetables with minced meat or legumes with minced meat. Consuming 2 slices of brown bread (whole grain, rye, whole wheat) instead of rice pilaf will be a better choice for your blood sugar balance and stomach. Vegetarian people, on the other hand, may prefer macaroni with cheese or menemen with eggs for iftar. Fried foods, pastries and fast food eaten at iftar can damage the stomach that has been hungry for a long time, and cause the body, which is stressed because of hunger, to store your food immediately.
Do not exercise while hungry
Although it was thought that doing sports when hungry in the morning was better for health and weight loss in the past, all recent studies show that it is not beneficial to do sports when glycogen stores are empty. Likewise, fasting people should not do sports during these hours as their glycogen stores will be empty towards the middle of the day and evening hours. The best time to do sports is 1 hour after iftar. People who want to exercise during the day can also plan light exercises or walks in the early hours of the morning, which will not make them thirsty before the effects of what is eaten at sahur pass. Walking for 1 minutes, 3 days a week, 30 hour after iftar is very beneficial for health and intestines.
Constipation and edema increase
Especially in this process, the biggest problems seen are constipation, bloating and edema. Constipation problem due to poor nutrition can be triggered. To fix this, you can break your fast with dried apricots and warm water. Walking after iftar makes your gut work. You can add dried fruits (plum, fig, apricot) to the sahur. Consuming probiotic yogurt or kefir after iftar also accelerates your intestinal activities. You should definitely add a salad to the meat eaten at iftar and add some olive oil to it. The problem of edema also increases with insufficient water and liquid consumption. Take care to drink 2 liters of water between iftar and sahur. If possible, do not drink more than half a liter of water at once, try to consume it by spreading it between iftar and sahur. If we do not reduce the amount of salt in the foods we eat in sahur and iftar, we can collect edema again. Especially do not consume foods with high salt content such as pickles, sumac, chili peppers, tomato paste, sausage.
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