Ways to spend Ramadan Feast without losing weight
This year we are living a slightly different month of Ramadan than usual. Since the beginning of March, we have been at our homes to survive the isolation process. Stating that it is inevitable to gain weight due to both the stress and emotional eating disorders caused by this process, and the excessive desire to eat because of the feast. Dr. İsmet Tamer has listed the tips for spending Ramadan Feast without gaining weight.
Due to the decrease in the number of daily meals during Ramadan and changes in the diet, the person tends to eat more psychologically during the feast. Also, one of the most important factors in weight gain during Ramadan is the slowing metabolism. It may be possible to reverse this situation during the feast. Do you wonder how we can lose weight instead of gaining weight when we say festive food, festive desserts? Professor Dr. İsmet Tamer answered for us.
Stay away from bakery sugary foods and all sweets
During the feast, try to consume tasting especially sugary foods. Aim to stay away from bakery, sugary foods and all desserts as much as you can. Keep in mind that a small piece of chocolate you will eat is 30 calories, a festive sugar is 50 calories, and two slices of baklava are 500 calories.
Do not consume more nutrients than you need
Always feel full of what you eat and how much you eat. Remember that you do not have to consume the food you think you do not need, and think that foods with high fat content and high calorie content will consume many health problems such as gas, indigestion, nausea such as stomach and intestinal system disorders or increased blood pressure. With this method, which we can call conscious mindfulness, you will be able to protect your body from being a waste bin for unnecessary foods.
Choose a light and balanced breakfast
But if possible, start the day with a light breakfast. Cheese, olive, tomato, cucumber, boiled egg, cheese omelet, menemen, whole wheat or whole wheat bread, wheat flakes, milk, fruit A balanced and light breakfast consisting of foods such as. A protein-rich breakfast can make your day more enjoyable, both by extending the feeling of satiety and by meeting your body’s needs better. Studies show that people who consume eggs for breakfast 3 to 5 days a week have fewer cardiovascular diseases than those who do not.
Eat less and frequently
After Ramadan, meals should be spread to the day, 3 main meals and 3 snacks, and they should eat less frequently. After breakfast, mid-morning and afternoon snack alternatives fruit, cheese, homemade fruit yogurt, buttermilk, yogurt, or a handful of crustaceans dried nuts can. Also, having a small snack a few hours after a light dinner, at least 2 hours before bedtime, can help gradually meet the need to eat at night from Ramadan. Those who have reflux should pay attention to this meal.
Eat balanced meals consisting of soup, meat, vegetable dish and salad
Our main meals should also be made up of small portions at lunch and in the evening. In main meals, foods with low fat content and low glycemic index that will not raise blood sugar rapidly should be preferred, and food from all food groups should be consumed at each meal. In the main meals we will start with soups grilled meat, chicken, turkey or succulent vegetables Salad must be included with the meal, meals should be kept in small portions with various nutrients, and a plan should be made for an adequate, healthy and balanced diet. Instead of heavy roasting on your festive table, get grilled, steamed, baked or cooked dishes with healthy methods such as boiled and juicy dishes.
Use your dessert preference for dairy desserts
If dessert treats are planned after meals, it would be reasonable to prefer light milk desserts rather than high-calorie pastries. While preparing these desserts, add the fruits. When preparing the dessert, avoid adding sugar as much as possible, instead, combine milk desserts with fruits and sweeten them by taking advantage of the fruit’s natural sugar. It will be an excellent advantage in terms of portion control to select the containers you will put after cooking milk desserts in a smaller size than usual, and maybe serve them with fruit pieces afterwards.
Increase your vegetable and fruit consumption to strengthen your immune system
During the Ramadan and isolation periods, decreased movement, prolonged hunger and inadequate fluid consumption can lead to constipation, which can lead to extra weight gain as a result of impaired intestinal health. We need to increase the consumption of fruits and vegetables throughout the day in order to reduce constipation and to meet the vitamins needed by the immune system during the pandemic periods. You should definitely consume vegetable dishes and salads in the meals, keeping the portions of the main dish small and then allocating a place for fruit. Snacks also provide a good opportunity to consume fruit. Since the sugar content can be high, fruit dries can also do this by paying attention to the amount.
Remember that herbal teas accelerate metabolism
Herbal tea, especially mate leaf tea, known for its thermogenic, appetite-reducing and fat-burning effects, may be preferred for breakfast, both to facilitate digestion and to help speed up metabolism. Herbal teas If consumption continues during the day, it will be easier for our metabolism, which has slowed down in hunger mode, to take its old form.
Drink 30ml of water per your body weight
You may not feel thirst as you are used to not drinking water during the day in Ramadan in general. Trying to consume plenty of water without waiting for the feeling of thirst is important for the transition to normalization. Although they give pleasure and energy, they can come to the fore with their caffeine content rather than a few cups of antioxidant properties, and they can exhaust your body, stomach and cause unnecessary appetite and weight gain. Therefore, the best choice is to drink water to quench our thirst. How much you say, about 30 ml per kilo of your body weight. In other words, for a person weighing 50 kg, approximately 8 glasses, while for a person weighing 75-80 kg, about 12 glasses of water may be sufficient. In addition, freshly squeezed fruit juices, natural mineral waters without buttermilk, kefir and sugar can be preferred.