Instead of eating and sleeping, one should definitely get up for sahur. Having breakfast at this meal will keep you full and make you feel healthy.
Care should be taken to eat slowly and chewing. Consuming foods by chewing for a long time in iftar after a long-term hunger will contribute to both stomach and eye saturation.
When starting iftar, 1 glass of water should be drunk and the meal should be continued with 1 bowl of soup. Then, it should be waited for 5-10 minutes. Taking a break from eating will prevent hunger and fatigue. In this way, the desire to eat more than anything else will automatically be suppressed.
Taking a walk 1.5-2 hours after iftar will prevent weight gain. While walking helps the digestion of the foods consumed, it will also be good for your body that is inactive during the day.
Frying methods should be avoided during iftar and healthy cooking methods such as grilling, boiling and baking should be used.
In Ramadan, it will help you to fast and control your appetite without difficulty, especially if you turn to foods that will keep you full for a long time. Therefore, the consumption of foods such as legumes, grain bread and oats with high fiber content should be given importance. Care should be taken to consume fruits and vegetables that are rich in fiber and vitamins and minerals.
In order to suppress the desire to eat sweet after iftar, you can turn to fresh and dried fruit consumption. However, you should consume it by paying attention to portion control due to its sugar content.
We should make use of healthy foods that will keep us full during pre-dawn meal. In particular, we can consider the alternatives of boiled egg + walnut + milk / yogurt + 1 slice of whole grain bread. In addition, if we want to make a more practical sahur, we can also benefit from the smoothies we can make with yoghurt + oats + fruit + nuts.
We can consume an egg, which is a good source of protein, by boiling it in sahur or by making it in a low-fat pan. In order to increase the fiber content and satiety, we can make our sahur by adding mushrooms, spinach and seasonal greens to the egg.
In this process, you should take care to drink plenty of water to support the fat burning process of metabolism. Drinking 2-2.5 liters of water during the period from iftar to sahur is very important in terms of not decreasing your quality of life. In addition to fluid loss, electrolyte loss may also occur during Ramadan. Therefore, you can support the process by drinking 1 bottle of natural mineral water after opening our iftar.