Individuals gain weight more quickly during Ramadan. The reason for this is unsystematic and malnutrition. Also, eating and going to bed without sahur is shown in the middle of the most important reasons for weight gain. Suhoor, which is not given much importance, causes the emergence of important diseases and weight gain. Experts warn! Those who fast without sahur, beware! Does fasting before sahura make you gain weight? Is it harmful to fast without sahur? Here we learned the answers to all your questions from Nutrition and Diet Specialist Dietician Derya Fidan.
ATTENTION TO EATING SLOWLY
Failure to meet the daily water requirement between iftar and sahur can cause weight gain as it will reduce the metabolic rate. Missing the size and frequency of Ramadan sweets too much and giving less place to vegetables and fruits in our nutrition table accelerates weight gain. In order to prevent weight gain, fasting should not be done in this case, when the metabolism rate decreases by fasting for the length of the day.
PREFER LIGHT FOODS AT SAHUR
Light foods should be preferred at sahur meal, and breakfast items should be on the table. Planning should be done as a rich table of protein sources such as milk, yogurt, ayran, eggs, cheese, and fatty and salty foods and fried foods should be avoided.
DON’T CONSUME BREAD MADE OF WHITE FLOUR
Instead of salty foods such as olives and olive paste in sahur, walnuts, almonds and hazelnuts, which are oilseed sources, should be preferred. Bread is the most valuable source of carbohydrates and meets most of the power to be provided during the day. If you want to stay full for a longer period of time and have a more vigorous day the next day, you should make sure that your bread is not made from white flour, but from whole wheat or rye flour.
WHAT SHOULD WE PREFER FOR IFTAR?
Blood sugar stability should be ensured by choosing dates or apricots at the iftar table as a starter. It should be continued with soup and then medium should be given for at least 15 minutes and stomach discomfort should be prevented. Oily and fried foods should be avoided in the main meal. Pita should not consume more than the size of a handful.
FASTING WITHOUT SUHOR CAUSES MUSCLE LOSS
Fasting without sahur can trigger some diseases that are waiting on the watch. Because long-term fasting lowers blood sugar and damages the liver and stomach. The length of the day can cause fatigue by negatively affecting blood pressure and sugar. 6 Since you will be very hungry until iftar, as a result of eating fast and a lot at iftar; bloating, indigestion, gas, heartburn, constipation complaints may occur. Fasting without sahur makes you gain weight.
WE LOSE WEIGHT
Since it is fed with only one meal during the day, the volume of the meal eaten at iftar, which is a single meal, gradually increases. As a result, instead of losing weight, a person gains 3 kilos at the end of Ramadan. 6 To lose weight, fasting without sahur and eating low calories can cause muscle loss. 6 Concentration disorder can be seen in long-term fasting.
WHO SHOULD NOT FAST!
Those who have a chronic disease and should always take medication should consult their doctor regarding the time and doses of medication, and fast, if necessary, under the supervision of a nutritionist. It may be inconvenient for individuals with a diagnosis of diabetes, who use insulin, or who have active hypoglycemic attacks, to fast in terms of their general health.
