Yeditepe University Hospitals Dietitian and Phytotherapy specialist Buket Ertaş Sefer stated that habits should be changed in order to spend the holiday that comes after Ramadan without gaining weight.
Saying that one of the most important factors in weight control is to speed up metabolism, Dy said. Buket E. Sefer, “If there is no time during the day, you can get up half an hour early every morning and do brisk walking or exercises that are effective in a short time. Let's start the day a little earlier and enjoy the happiness of the day started with exercise. In this way, you can ensure the balance of increased energy and rapid metabolism during the day.
If there is a late breakfast, revise the number of meals
“Of course, we recommend not skipping meals for blood sugar regulation and appetite control. But, of course, the working days that start at 8.00 and the holidays that wake up at 10.00:XNUMX should not be the same,” said Dyt. Sefer said: “It is necessary to take a break from sweet sources such as jam and honey, if possible. Breakfast that starts with quality protein, followed by a small snack or a favorite dessert served as a guest, will help balance the day. Of course, we prefer to have zero dessert consumption. But if you say that you can't control yourself on special days, it is useful to reduce the calories of the main course a little." he spoke.
Make it a habit to drink a glass of water every hour
Reminding that water loss has increased with the movement, especially these days when the weather starts to warm up, Dyt said. Buket E. Sefer said that there may be a restriction in fluid consumption due to rush and intensity, perhaps being outside of our comfort zone. “However, keeping awareness of water consumption for both general health and weight control and drinking a glass of water an hour will help suppress your cravings for snacks,” he added.
Instead of banning sweet consumption, go the way of limited consumption
Dyt says, “The dessert, pastry you crave… You can think of anything special for you and favor yourself with them.” Buket E. Sefer said that the rule of balance should be applied in the consumption of sweets during the feast.
“Restricting your dessert consumption completely can make your comeback spectacular. For this reason, as always, the rule of balance should be at the forefront during the holiday. Don't feel guilty about that sweet that you eat at noon for 1 or 2 days that you allow yourself and that makes you happy. Even if it doesn't, don't take unnecessary calories for desserts."
Eat 1 serving of quality, low-fat protein per day
Pointing out the importance and necessity of getting quality protein at meals during the holiday, Dyt. E. Sefer gave the following information: “In order to reduce the carbohydrate intake, you can prefer white meat or lean red meat and plenty of salad or vegetables for dinner. This will both contribute to the amount of protein you need to take daily and balance your calorie intake. Make sure you have vegetables alongside your protein. In this way, you can increase your intake of both vitamins and fiber.”
No need for long starvations
Dyt underlined that the idea of “I will not have dinner today” with the conscience made after the dessert or pastry consumed during the day is quite wrong. Buket E. Sefer said that this would trigger her attacks of snacking at night. “Instead, don't punish yourself for what you consume. Try to have a light main meal at the next meal," he said.
Increase probiotic and fiber intake
Dyt said that with a change in meal pattern, slowdown in bowel movements or bloating can be experienced. E. Sefer listed the solution suggestions for this as follows: “Homemade yogurt, probiotic yogurt or probiotic taken as a supplement will relax your gastrointestinal system. Also, the more fiber, the more regulated blood sugar, regular bowel movements and satiety. In order to increase the pulp, plenty of vegetables and 1 serving of fruit per day are necessary. So long live the colorful and varied salads.”
limit calorie drinks
Dyt said that acidic drinks served during the day, even freshly squeezed fruit juices, fruity mineral waters can cause excessive calorie intake unintentionally. Buket E. Sefer said, "Instead of these, consuming black coffee (without sugar and milk), herbal tea, plain mineral water and plenty of water will be a good control method in beverage control."
Don't do a detox diet to make up for what you've eaten
Yeditepe University Hospitals Dietitian and Phytotherapy specialist Buket Ertaş Sefer drew attention to the wrong detoxes made to lose weight and make up for what you ate and concluded her words as follows: “The best detoxification method of the body is the liver and organs that work well. Low-calorie diets and detox practices often cause water loss. It would be best to take care of your liver after the holiday and, if necessary, to apply for food and food supplements for liver health.