“Get up for sahur” advice for those who don’t want to gain weight during Ramadan
Because fasting means not eating for parts of the day, many people expect to lose weight by the end of Ramadan. However, gaining weight during Ramadan is actually more common than you think. Dietician Gültaç Uncle Çamır explained the reason as “the deterioration of the diet, skipping sahur and eating one meal and the increase in the consumption of pastries and fatty foods” and said that the way to prevent weight gain during Ramadan , is to get up before suhoor and take a walk after iftar.
It is unhealthy not to get up for sahur
Dietitian Gültaç uncle Çamır said that with the disruption of meal order in Ramadan, fat storage is experienced in the body, and emphasized that the consumption of dumplings and fatty meals also increased significantly during this period. Gültaç Uncle Çamır added that people who skip suhoor try to pack the whole day’s hunger into just one meal, stating that people who fast before getting up for suhoor experience health problems such as digestive problems, slowing down of metabolism and storage of all edible food as fat in the body.
High protein food that aids digestion is preferable in sahur.
Dietitian Gültaç Uncle Çamır, who made suggestions for a healthy month of Ramadan, stated that if fasting people do not want to gain weight, they should definitely get up before sahur and said, “Sahur will replace breakfast during Ramadan. Remember that breakfast is the most important meal of the day and sahur is the most important meal of Ramadan. In sahur, foods that are easy to digest and digest, high in energy and protein are preferred. It is more correct to give preference to foods such as soup and breakfast.”
Drink at least one and a half liters of water during iftar and afterwards
Dietician Gültaç uncle Çamır said at least one liter of water should be drunk at sahur and one and a half or two liters after iftar and after, adding that water consumption could be increased even more given rising temperatures. Gültaç uncle Çamır said: “After fasting for a long time, fasting and a lot of food should not be eaten. For starters, breakfast and dates are a good decision. Then you can continue with 1 bowl of soup. A 30-minute break after the soup will both settle your stomach and prevent your blood sugar from rising too quickly and prevent you from gaining weight. After that, you should continue with light meals. Grilled meat or chicken, vegetable dishes with minced meat or meat, and even baked or steamed fish alternatives are among your choices.
Beware of Ramadan Pita
Uncle Gültaç Çamır stated that people who fast during the month of Ramadan should pay attention to the Ramadan pita, stating that the tasty Ramadan pita can lead to weight gain if consumed in excess. Çamır emphasized that wholemeal bread makes you feel full after a certain time because of the pulp it contains, stating that this is not the case for pita bread. “If you don’t want to gain weight during Ramadan, you can reduce the amount of pita you eat or say goodbye to pita and continue with wholemeal bread. Desserts with syrup and dough also make you gain weight by taking in excess calories all at once. Instead of such desserts, you can eat a small piece of gullaç or a portion of milk dessert. However, limit the consumption of sweets, even if they are low-calorie desserts. In particular, avoid eating sweets every day,” he said.
Take a walk after iftar
Çamır said the body conditioned itself to slow down due to constant hunger during Ramadan and stated that the body wanted to complete the day by slowing down the metabolism and with minimal energy expenditure. In this case, Çamır said that if the energy ingested is more than the energy expended, people will start to gain weight.