With the slowing down of the metabolism during Ramadan, the consumption of sweets during the festival and the return to the old order, the experts warned against healthy eating. Nutrition and diet specialist Elif Topuz Ülkü, who stated that weight gain can be prevented by making some changes in eating habits at the end of Ramadan, explained the tricks to consider when transitioning to a healthy diet. Elif Topuz Ülkü pointed out that adequate and balanced nutrition is one of the most important factors in the protection and development of health and summarized it as follows;
“The holidays are getting closer by the day. Our order changes a lot during the holidays. During the month of Ramadan, the body inevitably adapts to it. It slows down its metabolism as the number of nutrients it receives decreases. But with the feast begins the rush of the food. The main problem during the holidays is the inclusion of the dessert group. As we look at this transitional period, including the holidays, two of the main problems related to overeating arise. Since our body is only conditioned for iftar and sahur during Ramadan, a conscious slowdown in metabolism is observed. We do not see much decrease or increase in sugar during the day. This is the healthy process we want in sugar. Of course, the increase in sweets during the holidays makes this sugar order erratic. It will take some time for this slowed metabolism to return to normal levels. That is why we place particular emphasis on gradually increasing the amount of nutrients.”
“It is necessary to stop eating two hours before bedtime”
Nutrition and diet specialist Elif Topuz Ülkü said about the important nutrients to include in daily meals: “Breakfast is very important in the morning, it should not be skipped. Bread should be whole grain, low-fat cheese, eggs should be included, and seasonal vegetables should be rated as ingredients. In the snack, the combination of fresh, dried fruit and nuts should be used as much as possible, so that the carbohydrate needs of the body are supplemented and it does not show a sweet appetite. We want dinner to be taken earlier than Ramadan. For dinner, a vegetable dish with olive oil can be a combination of red or white meat to meet the protein requirement. Your seasonal salad and yoghurt are part of this menu. Deep-frying as a cooking method should be avoided as much as possible. We have to finish dinner two hours before we go to bed. If we go to bed on a full stomach, our morning sugar can be high,” he said.
“One of the big problems we experience during Ramadan is that the intestines become lazy”
Elif Topuz Ülkü emphasized the importance of physical sport in combination with daily nutrition and said, “One of the most disturbing problems we experience during Ramadan is the laziness of the intestines. It can cause a constipation problem, so during the transitional period, plenty of water should be consumed, lead an active life, and foods high in fiber should be preferred. If you love the dessert group especially during this transitional period and you say “I think I’m going to miss a little bit” over the holidays, let’s try planning a physical activity after it.