It is possible to avoid weight gain during Ramadan!

Fasting helps cleanse the body and rest the digestive system. However, in cases of inadequate nutrition during the month of Ramadan, fatigue, dehydration, and headaches or stomach aches may occur. Emphasizing the importance of a balanced diet to avoid these issues while fasting, Dietitian Merve Sena Nazlı provided recommendations to boost metabolism for those fasting, stating, "Pastries, fatty and salty foods can disrupt blood sugar balance and increase hunger. When sufficient nutrients are not consumed during suhoor and iftar, the metabolism slows down and weight gain begins. During Ramadan, attention should be paid to adequate fluid intake and a protein-rich diet."

Stating that eating too much at iftar is just as harmful as fasting all day with only one meal, Dietitian Merve Sena Nazlı said, "While fasting, it is necessary to pay attention to a balanced and moderate diet, as well as adequate fluid intake. Because sufficient nutrients are not taken during suhoor and iftar, the metabolism slows down and weight gain increases even more."

"FOODS RICH IN PROTEIN SHOULD BE CONSUMED AT SUHOOR"

Expressing that pastries, fatty and salty foods can disrupt blood sugar balance and increase hunger, Merve Sena Nazlı said, "Pastries should be avoided during the suhoor meal. Foods rich in protein should be consumed at suhoor. Protein-rich foods ensure you are more energetic throughout the day and prevent the metabolism from slowing down. Light breakfast meals that include low-salt cheese, eggs, walnuts-almonds-hazelnuts, greens, yogurt, and whole-grain breads should be preferred."

"AVOIDING EATING MEALS QUICKLY..."

Pointing out that people eat very quickly at iftar due to the feeling of hunger, Dietitian Merve Sena Nazlı said, "This can lead to bloating, stomach aches, and reflux complaints. To avoid these complaints, the iftar meal should be divided into two. First, start with 1-2 glasses of room-temperature water, then choose 1 date to balance blood sugar. Starting iftar with a bowl of soup and taking a 10-15 minute break after finishing the soup can prevent excessive weight gain. This is because the brain sends the satiety signal 15-20 minutes after eating. Therefore, it is necessary to avoid eating meals quickly and to consume them slowly by chewing thoroughly. After the break, it is important to continue with the main course, salad, yogurt, and healthy carbohydrates such as whole-grain bread. Main course choices can alternate between meat, chicken, fish, and vegetable dishes with minced meat. The consumption of legumes decreases significantly during Ramadan. This group, which is a source of fiber, can be added to salads. Instead of foods with a high glycemic index such as white bread and rice pilaf, bulgur pilaf and whole-wheat bread should be preferred. Unhealthy cooking methods such as frying and roasting should be avoided. The need for dessert should be met with milk-based desserts like güllaç, which is indispensable for Ramadan, or fruit-based desserts instead of syrupy desserts."

EMPHASIZED THE IMPORTANCE OF WATER INTAKE

Emphasizing that one of the important issues during Ramadan is adequate fluid intake, Merve Sena Nazlı said, "If enough fluid is not taken, health problems such as fainting and dizziness can occur due to water and mineral loss. At least 1.5 liters of water should be drunk between iftar and suhoor. Drinks like tea and coffee do not replace water. On the contrary, such drinks further increase fluid loss. Therefore, one should be careful to consume 1 glass of water alongside every 1 glass of tea. If drinking water is difficult, aromatic additions such as lemon, mint, cucumber, or cinnamon can be added. In this way, the metabolism can also be accelerated. Additionally, taking a light walk 1-2 hours after iftar will help the metabolism speed up and assist bowel function."

News Source: İHA