Pointing out that eating habits will change with Ramadan, experts give important advice to prevent weight gain.
TO AVOID WEIGHT GAIN DURING RAMADAN, BE SURE TO WAKE UP FOR SAHURA
Nutrition and Diet Specialist Gizem Köse from NPISTANBUL Hospital gave important advice on nutrition during Ramadan. Köse said the following:
With the arrival of Ramadan, the diet changes for a month and when this order is applied unconsciously, it can lead to health problems as well as weight gain. When you spend this time by protecting your health and paying attention to your diet, you can achieve the main purpose of fasting, which is called "resting the body".
During fasting, your body will try to manage with two meals in about 17 hours of fasting, so the metabolic rate will slow down. During fasting, the body first uses the glucose in the blood and then the glucose stored in the liver. After the functions in the body manage with glucose for about 8 hours, blood sugar drops rapidly and this leads to problems such as absent-mindedness, inattention, weakness, dizziness, decreased work efficiency and tension.
OVERCONSUMPTION AT IFTAR CAUSES WEIGHT GAIN
With the reduction of food intake to two meals and the consumption of large amounts of food at iftar, the nutrients are rapidly stored in the body after decomposition, and weight gain is inevitable. Let's talk about the points you should pay attention to in your diet in order to overcome these hunger and fast satiety processes in the lightest time and not to tire your body.
PAY ATTENTION TO WATER CONSUMPTION
The first point to be mentioned is water consumption. During the day, the fluid ratio in the body will decrease, especially due to the heat of the weather. In order to overcome this situation in the lightest way, you should definitely get up for sahura and drink 1.5 liters of water. An additional 1.5 liters of water to be consumed in iftar will meet the daily need.
BE SURE TO GET UP FOR SAHURA
Secondly, you should definitely wake up for sahur. A month spent with only iftar will negatively affect the body in many ways. At sahur, complex carbohydrates should be chosen to help stabilize blood sugar throughout the day. These complex carbohydrates are whole wheat or rye bread, oatmeal products and less processed cereals.
WAIT 10 MINUTES AFTER SOUP
Third and lastly, when it is time to break the fast, it is traditional to start with a date and then drink 1 glass of warm water. The Iftar meal should start with 1 bowl of warm soup and then wait for 10 minutes. Since the stomach has been hungry all day, digestion will slow down. Therefore, you should not suddenly load it with heavy meals. During the 10-minute waiting period, a lean salad can be consumed.