Dietician specialist Gülen Mavi Yaşam, pointing out that weight gain can be observed with the change in our diet and the slowdown in metabolism during Ramadan, warned those who are fasting for a proper and balanced diet.
Dietitian Live says, “While two meals at 12-16 hour intervals, defined as “autophagy,” have recently been presented as an effective weight loss method, excessive and unbalanced nutrition in iftar and sahur meals makes this method ineffective. On the other hand, we can find the possibility of solving our health problems such as obesity by paying attention to an adequate and balanced diet during Ramadan, and by avoiding the negative effects of fasting, such as fatigue, dizziness, nausea and headache, especially those with heart disease, pregnant women, those who need to take medications regularly, and diabetics should not fast During Ramadan, the metabolism can slow down due to eating less and inactivity.
Slowing of metabolism causes weight gain. Therefore, while fasting, we should pay attention to a number of points. We should eat little and often. (like a snack between sahur and iftar). Breakfast is the most important meal of the day. That’s why we need to wake up. In sahur, foods with a high protein content, such as eggs, unsalted cheese and yogurt and foods containing complex carbohydrates (rye, oats and wholemeal bread), cold cuts, vegetables, walnuts and unsalted almonds are preferred. Foods with a high protein and fiber content both increase the metabolism and provide a long-lasting feeling of satiety.
“Full stomach at iftar has adverse consequences for your health”
Specialist dietitian Gülen Mavi Yaşam, who says that filling the stomach in one go after fasting all day can cause both health problems and weight gain, made the following dietary recommendations: “Iftar should start with a bowl of soup first, take a 10- 15-minute break. After that, we should consume a low-fat, high-fiber, protein-containing, balanced vitamin-mineral meal. In iftar, we should consume meat, chicken or fish, as well as vegetable dishes, salads and yogurt. If we go mainly meat and meat products this month consumption, we should focus on white meats such as boiled and grilled, rather than meat options such as deep-frying and roasting.Two snacks should be made one or two hours after iftar.
As a snack, healthy snacks such as milk, yogurt, 2-3 walnuts or 5-6 almonds or fruit are preferred. Instead of a snack, dessert can be had once or twice a week. If we are going to consume dessert, it should be consumed one or two hours after iftar. Due to prolonged fasting during iftar, blood sugar is low, we should consume milk desserts and fruit desserts instead of pastry desserts and heavy sherbet desserts that raise blood sugar. To balance our blood sugar levels, we should take a 45 minute walk after iftar. Prolonged hunger weakens our immune system. As a drink, carbonated and sugary drinks should be avoided and we should give preference to healthy drinks such as water and herbal teas and ayran. To strengthen our immune system during Ramadan, we should consume 2-2.5 liters of water, foods containing vitamin C, omega 3, probiotics, foods containing vitamin D and spices such as ginger and turmeric. Therefore, in order to stay healthy and fit and to be calm while fasting during Ramadan, we should eat enough and balanced. I wish everyone a happy Ramadan,” he said.