8 tips to stay full during Ramadan!
Protecting your health and maintaining weight control while fasting during the month of Ramadan is of great importance. During this period, the value of water and nutrients is most appreciated, and following certain recommendations is considered the key to a healthy fast.
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Nutrition and Diet Specialist Dietitian Selin Nur Uçar offered some recommendations for staying healthy and maintaining a feeling of fullness for a long time during the month of Ramadan.
Here are Uçar's recommendations:
Healthy Protein and Fat Sources: Healthy protein and fat sources such as eggs, low-salt cheese, low-salt/unsalted olives, raw nuts (raw walnuts, raw hazelnuts, raw almonds, etc.), yogurt, and kefir can increase the feeling of fullness.
A Light Start to Iftar: You can start your iftar lightly with dates, low-salt black or green olives, and warm water. You can then continue with a bowl of soup and take a short break from eating after the soup.
Fiber-Rich Foods Against Constipation: Digestive problems such as constipation can occur due to the change in eating habits during Ramadan. To prevent this, you can include fiber-rich foods, sufficient water consumption, and fennel tea, which relieves constipation, in your diet.
Slow and Mindful Eating Habit: Eating quickly can cause stomach problems. Eating slowly by chewing food thoroughly and without rushing can facilitate digestion.
Light Dessert Alternatives: After iftar, you can avoid heavy desserts and turn to fresh and dried fruits, compote, or milk-based desserts. Instead of syrupy desserts, fruit-based or milk-based desserts can be preferred.
Balanced Nutrition at Suhoor: At suhoor, you can choose a balanced meal consisting of breakfast items such as eggs, cheese, tomatoes, cucumbers, whole wheat bread, and olives, or olive oil-based vegetable dishes. Avoid fried or fatty foods.
Pay Attention to Water Consumption: Spreading water consumption between iftar and suhoor can prevent problems such as bloating and indigestion. Make sure to drink water between meals, not immediately after iftar.