Because fasting means abstaining from food for a significant part of the day, many people expect to have lost weight by the end of Ramadan. However, gaining weight during Ramadan is actually more common than you think. The reason is the deterioration of the diet, skipping sahur and eating a single meal, and the increase in the consumption of pastries and fatty foods. Near East University Hospital Dietitian Gültaç Uncle Çamır says that the way to prevent weight gain during the month of Ramadan is to get up for suhoor and take a walk after iftar.
It is unhealthy not to get up for sahur!
Dietician Gültaç Uncle Çamır says that with the disruption of the meal order in Ramadan, fat is stored in the body, and emphasizes that the consumption of dumplings and fatty meals has increased considerably during this period. Gültaç Uncle Çamır added that people who skip sahur try to fit the hunger situation experienced all day in just one meal, and stated that people who fast before getting up for sahur have health problems such as digestive problems, slowing down in metabolism and storing all edible foods as fat in the body.
Protein foods that facilitate digestion should be preferred in sahur.
Dietician 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 for sahur and said, "Sahur will replace breakfast in Ramadan. Remember, breakfast is the most important meal of the day, so it is the most important meal of Ramadan in sahur. In sahur, foods that are easy to digest and digest, contain high energy and protein should be preferred. It is more correct to prefer 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 that 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 can be increased even more considering the increasing temperatures. Gültaç Uncle Çamır said, “After fasting for a long time, fast and a lot of food should not be eaten. For a start, breakfast and dates will be a good decision. Then you can continue with 1 bowl of soup. A 30-minute break after the soup will both rest your stomach and prevent your blood sugar from rising too quickly and prevent you from gaining weight. Afterwards, you should continue with light meals. Grilled meat or chicken, vegetable dishes with minced meat or meat, and even baked or steamed fish alternatives should be among your choices.
Pay attention to the Ramadan pita!
Dietician Gültaç Uncle Çamır also said that people who fast during Ramadan should pay attention to Ramadan pita, and stated that if too much is consumed, the appetizing Ramadan pita can cause weight gain. Emphasizing that whole wheat bread makes one feel fuller after a while due to the pulp inside, Çamır stated that this is not the case for pita bread. Dietitian Gültaç Uncle Çamır said, “If you do not want to gain weight during Ramadan, you can reduce the amount of pita you eat or say goodbye to pita and continue with whole wheat bread. Desserts with syrup and dough also cause you to gain weight by taking in excess calories 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 it is low-calorie desserts. Especially avoid eating sweets every day," he said.
Take a walk after iftar
Dietician Gültaç Uncle Çamır stated that the body conditions itself to work more slowly as a result of constant hunger during Ramadan and stated that the body wants to complete the day by slowing down the metabolic rate and with minimum energy expenditure. In this case, dietician Gültaç Uncle Çamır said that if the energy taken is more than the energy spent, people will start to gain weight, and stated that one or one and a half hours after iftar, the metabolism should be accelerated by increasing the energy expenditure by walking for thirty minutes or an hour.
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