How should we eat during Ramadan? Expert Dietitian warns: Stay away from these foods!

Just a few days before Ramadan Feast, warnings came from experts one after another. After fasting for 30 days in Ramadan, he will switch to his normal daily nutrition routine. Dietitian Ruken Kuzu, emphasizing that the stomach and organs resting during Ramadan will change with the days of Eid-al-Fitr, “How should one eat during the feast?” explained the answer to the question.

Ramadan Feast will start on Monday, April 2 this year. Those who fast during Ramadan will change their diet with Eid al-Fitr. In order for the bodies that have changed their order to get used to the post-Ramadan period, it is necessary to pay attention to nutrition. Dietitian Ruken Lamb drew attention to the negative consequences of overloading food and desserts by saying “let our stomachs also have a feast” during the Ramadan Feast, which we will celebrate by breaking the 30-day fast.

HOW SHOULD WE FEED IN RAMADAN?

Indicating that metabolic rate and intestinal functions slow down due to long-term hunger in Ramadan, Kuzu said, “Don’t think that you can’t gain weight in 3 days. Do not increase the amount of food too much, balance the mistakes in your eating habits with at least 30 minutes of walking a day.”

Kent Bayraklı Medical Center Nutrition and Diet Specialist Ruken Kuzu gave tips on “Establishing the balance” during the Ramadan Feast, when we will go out of our routine diet. Lamb said that those who have chronic diseases such as diabetes, heart, high blood pressure and those who are on a diet should be more careful on such days. Stating that holiday visits will increase the number of meals and shorten the time between meals, and this will create a weight risk, Kuzu Warned, “Do not be tempted by the treats.”

“METABOLIC RATE SLOWED”

After the fasting period, when the metabolism rate and intestinal functions slow down, it is very important to switch to a normal diet. Pointing out that it is necessary to be careful, Lamb said,

1. “The increase in the variety and amount of meals with the feast, and the consumption of more sweets mislead those who think that weight cannot be gained in 3 days.
2. In order not to see unexpected results in the weighing after the feast. The amount of food to be consumed after fasting should not be increased abruptly, there should be fasting for at least 3-4 hours between meals
3. A diet consisting of 2-3 main meals and 1-2 snacks a day is the most appropriate
4. During the holiday, the increase in the consumption of tea, coffee and soft drinks puts water consumption on the back burner
5. To revive a regular digestive system and metabolism, “You should drink 10 glasses of water,” he said.

“WAKE AT LEAST 30 MINUTES A DAY “

By emphasizing the importance of starting the day with breakfast Continuing his speech, Lamb said,” The variety and portions are quite high in holiday breakfasts.

• The most suitable one for you, for example, eggs, olives, cheese, honey or tahini- molasses, for breakfast tables that include frying, roasting, pastries and desserts. You can start your day with foods such as cold cuts, cold vegetables, whole grain bread
• If breakfast is consumed late or if you start the day with a hearty breakfast, lunch can be skipped
• During the feast, attention should be paid to sweet and chocolate consumption. Preferences should be made of chocolate and milk.
• If you are going to eat pizza, choose less ingredients and unprocessed meat, eat pasta with tomato and minced meat rather than sauce.
• You can consume hmacun with 1 glass of buttermilk and plenty of greens.
• You can add cloves, cinnamon and lemon to your water to suppress your appetite and sweet cravings.
• In case you overdo it during the day, you can choose 1 plate of vegetable dish with olive oil and 1 bowl of yogurt to spend the evening lightly.
• At least 30 minutes of walking a day allows you to balance the mistakes in your eating habits.

By paying attention to these suggestions, it is possible for us to spend our holiday in peace and health physically as well as spiritually.”

3-DAY NUTRITION PROGRAM FOR AFTER HOLIDAY

3-day balancing program for lamb after feast:

MORNING BREAKFAST HOURS: 08:00/ 9:00

• 1 boiled egg, omelette or menemen (You can add 1 teaspoon of turmeric and black pepper to support fat burning.)
• 2 whole walnuts, 8 olives or half avocado,
• 1 slice of whole grain bread,
• Plenty of greens, tomatoes, cucumbers or 2 tablespoons of yogurt,
• 8 strawberries or 1 slice of pineapple,
• 1 dessert tablespoon of flaxseed or 1 teaspoon of chia seeds,
• 2 tablespoons of oatmeal or 2 tablespoons of sugar-free granola (98 00709)

LUNCH HOURS: 12:00/13:00

• 100 grams grilled chicken/fish/meat,
• 1 bowl of salad (make sure to add olive oil in it) or
• A bowl of steamed vegetables or
• 4 tablespoons of boiled buckwheat/quinoa/green lentils and salad (make sure to add olive oil to it)

BREAKING TIMES: 16:00/16:30

• 1 glass of white or green tea,
• 8 raw almonds or 8 1 raw hazelnut or 4 celery stalks, half a green apple, 1 slice of pineapple, 1 cube of ginger, you can make a smoothie with a blender and consume.

DINNER HOURS: 9:00/20:00

• 6-8 tablespoons of vegetable dish with olive oil,
• 4 tablespoons of yogurt ( into you can throw in turmeric or mint)