As we transition to the new diet, we can start consuming a lot of food without paying attention to the amount of Ramadan feast. When this is added to a month-long fast, it can lead to unbalanced weight gain and many health problems associated with it. We asked dietician Olcay Barış what should be taken into account in this process.
1- Start your day with a light breakfast
It is very important to activate the metabolism with breakfast, the first meal of the day. Especially after the month of Ramadan, the breakfast meal, which we take back into our lives, should be avoided from foods that tire the stomach, such as cakes, pastries, bagel and fried foods. Instead, wholemeal bread, cheese, olives, eggs and seasonal vegetables are preferable.
2- Pay attention to healthy cooking methods
In order for the food you are going to consume to be more beneficial to health, it is preferable to grill, boil or cook in the oven instead of frying and roasting. With the deep-frying method, the foods absorb more oil than they should. This paves the way for diseases such as obesity and arteriosclerosis.
3- Use your sweet preference for milk and fruit desserts.
Even though we cannot say ‘no’ to the sweets served due to Eid al-Fitr, it is very important to try to taste them. You should stay away from pastries and sorbet desserts as much as possible.
4- Drink water before meals, not during meals
Although the habit of drinking water while eating is a situation that many people encounter, this habit makes it difficult to digest food. Drinking water before a meal can make you feel full because it takes up a certain volume in the stomach. As a result, the feeling of satiety is experienced earlier.
5- Walk to your holiday visits as much as possible.
Walking as much as possible during the holidays or taking a brisk 45 minute walk after the visit will both ease digestion and make you more active throughout the day. According to the World Health Organization, it is an activity that should be done regularly for 150 minutes a week. Physical activities provide support for lowering cholesterol, controlling weight and balancing blood sugar levels.
6- Fennel, lemon balm, chamomile, mint, ginger to relieve the stomach
It is necessary to stay away from fried and ready-made foods that raise blood sugar quickly, with high energy content. You can use herbal teas such as fennel, lemon balm, chamomile, mint, ginger after meals for stomach ailments, bloating and digestive problems.
7- Fruit, kefir, yogurt are indispensable
Adults should not fail to eat enough fruit. It is important to consume at least 3-4 servings of fruits and vegetables per day. In addition, yogurt and kefir, which help intestinal functions to work regularly with their probiotic content, should not be forgotten.
8- Be careful not to skip meals
If you are hungry for a long time, subsequent meals can be spent consuming more food than you should. Therefore, make sure that you do not go hungry for more than 4 hours a day.
9- Do not add one type of food to your meals
Make sure your food preferences don’t consist of a single variety throughout the day. It will be more beneficial for you to consume little by little of all food groups rather than just protein or just carbohydrates. To ensure fiber intake, be sure to include vegetables and salads in your meals.