Can you diet during Ramadan?

Diet is a lifestyle that can always be applied in order to protect your health, and its sustainability will always be effective in keeping your life standard high. In Ramadan, the sultan of 11 months, you stay hungry for long hours and your diet changes a lot. By making this process efficient by eating a balanced diet, it can also be called a period of purification, both biologically, physiologically and psychologically.

On normal days, we have the opportunity to complete a nutrient that we lack in any meal, during snacks or other main meals during the day. But the number of meals in Ramadan is limited. A balanced diet is always very important, but a regular and balanced diet is of great importance in order to be more energetic and healthy, especially in Ramadan. Here are 10 tips for healthy eating in Ramadan;

1. In Ramadan, you can organize your meals in the form of sahur, iftar and snack in general. I especially recommend that you wake up at the time of sahur and have a healthy meal. In this way, you will not feel hungry during the day and you will spend this process more efficiently. On the other hand, you will divide the nutrients you need to take during the day into 3 meals and you will not be burdened with a single meal.

1. Making it a habit to get up for sahur is the right thing to do, in this way, you will both reduce your hunger time and protect your metabolic rate.
2. As a meal in sahur, it would be best to choose one of the soup, olive oil meals made with low oil or a light breakfast. In addition, excessive oily and salty foods that will trigger thirst should be avoided.
3. Very salty and spicy foods should not be eaten in sahur. Those who have a heavy work pace and sweat with physical effort should definitely consume enough water between iftar and sahur.
4. The iftar meal is just as important as sahur, it is the right choice to break the fast with a soup and to go to dinner after taking a break for a while. Since filling an empty stomach suddenly in iftar causes sudden blood pressure and sugar spikes, gastrointestinal disorders, increase the number of meals from iftar to sahur and take care to eat at intervals.

1. Instead of making your dessert choice right after iftar, it will be healthier to choose between meals a few hours later and to consume light fruit desserts or ice cream instead of heavy sherbet desserts.
2. Inactivity during Ramadan can even cause bowel movements to slow down. Taking 45-minute walks after iftar will facilitate digestion.
3. During Ramadan, fruit consumption is neglected and there is a tendency towards sweets. But instead, at least 2 servings of fruit a day can be consumed raw.
4. Especially during the fasts that coincide with the summer months, there is a loss of fluid and minerals during the day. In order to compensate for this situation, you should take care to drink plenty of water and also mineral water between iftar and sahur.
5. During Ramadan, the best cooking methods are grilling, baking, boiling or steaming in order not to disturb the stomach and control calorie intake. You should be careful not to apply frying and roasting methods that will cause excessive oil intake.
6. The most beautiful diet programs can be made in Ramadan. Because long-term hunger will accelerate the burning of fat in your stores and you will lose weight in this way, but let’s not forget that I was hungry for a long time, let’s eat whatever comes in front of me or eat a little bit of food, this is a wrong attitude. In this case, you lose weight from muscle and water mass, and your fat mass will remain the same. Let’s make this process the most efficient together and lose weight by eating healthy.