Nutrition and diet specialist Tuba Sungur stated that a sudden load on the metabolism that slows down during Ramadan can overshadow the joy of the holiday and even cause vital problems. It can also cause heart problems,” he says. Nutrition and diet specialist Tuba Sungur explained 6 important rules for a healthy holiday and made important warnings and suggestions.
Start the day with a light breakfast
On the morning of the feast, it should not be forgotten that the day begins with a digestive system that has not had breakfast for a long time, and especially pastries such as cakes and pastries should not be forgotten. Because suddenly loading the shrunken stomach during the month of Ramadan can cause problems with the digestive system as well as spikes and fluctuations in blood sugar levels. You can have a healthy and balanced diet by including eggs, cheese, vegetables, tomatoes, cucumbers, olives or walnuts and wholemeal bread for breakfast.
drink plenty of fluids
Make sure to drink a total of 2-2.5 liters of water throughout the day, especially between meals. Consuming enough water helps both to remove the edema that can occur after the holidays and to speed up the metabolism. Acidic and sugary drinks should be avoided. Instead, you can consume unsweetened fruit compotes, milk, buttermilk and mineral water.
Know how to say “stop” to dessert
The indispensable part of the holiday is the chocolates and sweets, which are mainly served to guests. Portion control is very important when consuming these candies. Food and diet specialist Tuba Sungur said: “Your preference is primarily for ice cream, light desserts with milk or fruit. Although we do not recommend the consumption of sorbet dessert, if you wish, you can consume 1 small slice of baklava. Consuming sorbet sweets with buttermilk, not acidic drinks and fruit juices, will help balance your blood sugar levels. If your portion size is limited in the consumption of sweets, your plant-based and protein-based diet for the evening meal and the next day will help you balance the calories you consume.
Make a diet
The number of meals that fall in half in Ramadan may pass as 2 main meals and 1-2 snacks during the feast. You can add a lot of salad and yogurt to main meals to increase your satiety and reduce portions. It is very important to eat slowly and chew well to avoid digestive upset. To switch to a 3-meal diet, the number of meals must first be expanded with snacks. This makes it easier for the body to adapt to the new diet.
plan your meals
Nutrition and diet specialist Tuba Sungur stated that main meals should be kept light, especially during the feast, saying: “You should have an adequate and balanced meal, a bowl of soup or wholemeal bread, a vegetable dish with olive oil, grilled/boiled or oven-baked meat / chicken / fish and colorful vegetables. You can make it with salad and yogurt. Snacks should not be skipped to eat little and often during the day. For snacks, you can choose from kefir / milk, fruits and nuts.”
Physical activity is a must
During the month of Ramadan, physical activity should be done to speed up the metabolism, which slows down with prolonged hunger. Walking for 30 minutes a day or 45-50 minutes 3 days a week, or exercising at home for 20-30 minutes can both speed up your metabolism and balance the excess calories you take in, helping you control your weight can keep. Even if you don’t have time to exercise, you can increase your daily activity by walking short distances instead of driving and climbing stairs instead of taking the elevator.