Nutrition and diet specialist Nuray Aytan Akça, who argued that it is necessary to return to the old routine in the eating and drinking habits that change with the month of Ramadan, advised to gradually increase the number of meals. Akça noted that it will be difficult to control weight gain with the increasing number of post-Ramadan meals and stressed that the evening meal, which is used with the sahur meal and can be effective in weight gain, should be ended with the party.
“Do not recontaminate your purified liver”
Akça noted that removing toxins from the liver, which is one of the benefits of fasting, is an opportunity for a healthy life, saying: “Let’s not pollute our liver, which is being purified of toxins, by fasting for a long time , by keeping away from sugary or fatty foods consumed in excess during the holidays, it is up to us not to gain weight by eating healthy and controlled.
The first priority is to meet the water needs.
Nutrition and diet specialist Nuray Aytan Akça of Istanbul Esenyurt University stated that the first thing to do in the post-Ramadan diet routine is to meet the water requirement of the body, which has been dehydrated for a long time due to fasting. We should consume the water we consume between iftar and sahur during the month of Ramadan by distributing it throughout the day. We should consume at least 2-2.5 liters of water per day.
We should not meet our lost fluid needs with tea, coffee or soft drinks, but only with water. Because drinks other than water don’t meet the need for fluids,” he said.
Sharing other important points to consider in post-Ramadan nutrition, Nuray Aytan Akça made the following evaluations on the number of meals and eating habits in the evening:
“It is necessary to increase the number of meals in Ramadan in a controlled manner. Otherwise, it can cause digestive problems such as indigestion and bloating. Apart from this, another important point was that we had sahur in Ramadan. It has been observed that some people continue to eat in the evening after Ramadan. We should finish their meal tonight with the end of Ramadan. We should stop eating at least three hours before bed.”
“Discontinued exercises must be restarted”
Akça suggested continuing the exercises after Eid, alongside healthy food, saying, “We should continue our walks and exercises after Ramadan. According to the World Health Organization recommendation, we should be doing at least 150 minutes of moderate-intensity exercise per week. A brisk walk can be done for 30 minutes, 5 days a week. It can even be done during the lunch break while working at work.”
Eid breakfast suggestion
Akça warns that the holiday breakfast, eagerly awaited after 30 days of fasting, should become a feast and not overeat and drink. On the morning of the party, we prefer a light breakfast. Since sweets are consumed during the holidays, jams, honey and molasses are not preferred for breakfast as much as possible. Instead, we can complete our breakfast meal in a hearty way with boiled eggs, cheese, olives and vegetables.”
Dessert portions need to be adjusted to taste
Akça said that excessive consumption of sweets should be avoided during the holidays and said: “We should prefer milky desserts instead of sorbet desserts. As a milk dessert, preference can be given to milk semolina dessert, kettle, rice pudding, pudding, a fruit dessert or fruit plate When visiting, I recommend going to the guest with a full stomach to take our precautions, especially not to overdo it with food, we must pay attention that the plate presented to us is for tasting. Even if it is desired to consume a dessert with syrup, baklava can be consumed every other day in a way that contains no more than two slices.However, since the syrupy dessert raises blood sugar, a glass of milk or ayran may be preferred to regulate blood sugar levels.
Akça, who also warned against the consumption of tea, coffee and soft drinks, said: “Our priority is to consume water instead of cola or fruit juice. They get quite a lot of sugar from the sweets they eat anyway. For this we have to meet the water needs. If you are going to drink tea or coffee, it is necessary to pay attention to its quantity. Because if taken in excess, it can cause cardiac arrhythmias such as palpitations and stomach disorders. Tea can be consumed in a manner not exceeding four tea glasses per day.