Pay attention to these foods during Ramadan: it decreases the metabolism, which makes you gain weight.

The food consumed in iftar and sahur days before the end of Ramadan can cause constipation and weight gain. Gizem Çalayır, who works as a dietitian in Çankırı, made suggestions for proper nutrition. Dietician Çalayır pointed out that some foods can slow down metabolism and lead to obesity. Çalayır stated that constipation during Ramadan can be prevented with proper nutrition and drew attention to the fact that sherbet sweets, fizzy drinks and spicy foods should not be consumed.

“We can prevent constipation, the most common situation we encounter during Ramadan”

Gizem Çalayır emphasized that it is very important to eat exactly on sahur during Ramadan and said, “One of the most common mistakes made during Ramadan is drinking less water, not having portion controls and consuming fast food. For this we need to eat exactly on sahur , we must end with water consumption. Protein-containing foods prolong the emptying time of the stomach and delay the feeling of hunger, which gives a feeling of satiety. With sahur, eggs, yogurt, milk or unsalted cheese definitely belong on our plate. If we want to give more satiety , we can add options such as avocado and cottage cheese to our zucchini. In bread consumption, we should definitely favor grain breads. It provides satiety due to its high fiber content. Rye, whole wheat, oats can be alternatives to these options. We should pay attention to the consumption of abundant vegetables, such as tomatoes, cucumbers, mint or lettuce, which provide long-lasting satiety, and can be used to make meat products. If we add a teaspoon of olive oil to it, we can prevent constipation, the most common ailment encountered during Ramadan. In addition, for this fungus it is important to consume dried apricots, dried figs or yogurt in soap. If you want to make a tasting plate, I can recommend a boiled egg, unsalted cheese, seasonal vegetables, yogurt, one of the yogurt alternatives, dried apricots or prunes, and a slice of wholemeal bread. You should not immediately fall asleep afterwards. It is necessary to go to sleep after at least 30-40 seconds,” he said.

“We can prefer milk desserts instead of sorbet desserts 1-2 days a week”

Warning about what should be consumed in iftar: “First of all, iftar tables should be kept very simple. Especially desserts should not be on the tables. We can open the ranger with one date or two olives. Dates are a very good food in terms of carbohydrates, fiber and rich minerals. Apart from that, we have to switch to the soup afterwards and there is at least a ten minute wait after the soup. Meanwhile, we ensure that the satiety hormones reach the brain, we balance the blood sugar and make sure that the main meal is consumed more consciously. If you want to give a sample menu, it could be meat, chicken or fish for three days. You can have vegetables for three days and yogurt with it. One day we can actually consume dried fava beans. After completing the our job should be to drink about 2.5 liters of water that we need during the day, and a snack can be made two hours later. Herbal tea can be consumed. Especially ginger, green tea and fennel come to the fore. Ginger reduces indigestion and bloating, green tea speeds up metabolism, fennel relieves stomach and intestinal disorders. Apart from that, we can still choose a portion of fruit. Two to three hours after iftar, you should walk fast for thirty minutes. Aside from that, desserts are actually the most prominent situation. Instead of sorbet desserts, we should prefer milky desserts 1-2 days a week. On other days we can have a portion of fresh fruit. We should prefer brown and wholemeal breads. Even though we have the Ramadan pita option, we can’t forget that a handful of pita is equivalent to a sandwich.”

“Because it increases the rate of fat formation, it also increases the risk of weight gain”

Çalayır noted that during Ramadan, foods should be chosen that make us feel full for a long time, saying red meat, curtains, fish, yogurt, fresh mint, mushrooms, chickpeas and apples stand out. If you look at the foods that make you hungry, in fact, extremely fatty and salty foods, baked goods, pickles, sausages, sausages, processed meat products, sweet snacks or desserts, spicy and carbonated drinks increase the conversion rate of food into fat, because they increase the slow down metabolism. At the same time, we recommend avoiding these foods completely, especially during sahur, as they increase the need for water, and since the foods here increase the rate of fat formation, it also increases the risk of weight gain.

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