The most important mistake is that individuals do not get up for sahur. Individuals who do not get up for suhoor take less energy than they should take during the day. Accordingly, the vitamins, minerals, carbohydrates, proteins or fat they take are deficient. Consequently, drops in blood sugar, hypotension, weakness and sleepiness occur. These individuals experience weight loss at the end of Ramadan. The weight they lose is a loss of lean mass, muscle and water. Weight loss from lean mass is regained as a greater amount of weight in a short time. However, as the number of meals will increase with sahur, the metabolism will work faster and there will be no weight gain. Weight loss from fat can be achieved, especially with a balanced meal of sahur.
Water Consumption is Very Important!
Fluid consumption is very important during the time when food is taken from iftar to sahur. Because the sweating rate increases with the hot weather in the summer months, there is a loss of water and minerals in the body. The recovery of lost minerals and water is very important for body balance. Therefore, drinking less water during this time is another big mistake. Water and liquid amount should not be mixed with each other. Drinking tea, coffee and compote are included in the liquid amount. They are not a substitute for water. For this reason, when individuals drink water, they should calculate outside of liquids. The amount of water individuals drink varies per kilogram. While 1.5 kg of water is enough for a 50 kg woman, a 80 kg man should drink 2.5 kg of water. It can find the amount of water it needs to consume by multiplying it with 30cc of water over its weight.
One of the mistakes made in suhoor is eating too salty and fatty. Excessive salt will cause water retention in the body. It will also increase the feeling of thirst. This can lead to hard times for individuals who fast throughout the day. In addition, individuals with high blood pressure should be especially careful about the amount of salt they consume. Fatty foods increase the feeling of thirst and cause overweight individuals to gain more weight. In addition, as fatty foods affect cardiovascular health, they increase the complaint of indigestion after consuming at sahur and going to bed. It can increase blood fats as well as cause heart disease.
Consuming high carbohydrates in suhoor and iftar will cause blood sugar ups and downs. Especially foods containing simple carbohydrates such as flour and sugar increase the risks of hypoglycemia and hyperglycemia. This will increase the insulin resistance of individuals and cause abdominal fat. In addition, increased insulin resistance will affect blood glucose values. Since the fiber content of simple carbohydrate foods is low, it slows down the bowel movements. This increases the condition of constipation in individuals. For this reason, removing foods such as pastry, bagel, and pastry from sahur and iftar menus and choosing dried legumes such as vegetables, fruits and kidney beans with high pulp content instead of them will increase bowel movements and will affect the gastrointestinal system positively.
Another mistake made during suhoor and iftar is in terms of drinks. Consuming fruit juices and carbonated drinks negatively affect blood sugar due to the sugar content they contain. Instead, the first option should be to consume water. As a second option, we can choose milk for sahur and ayran for iftar. Especially in suhoor, a warm cinnamon milk will positively affect insulin resistance and stabilize blood sugar levels during the day.
Consuming carbohydrate foods in suhoor will increase the feeling of hunger throughout the day as it will be digested more quickly. Therefore, eating high in protein should be preferred in sahur as it will increase the feeling of satiety. Cheese and eggs, which are not very salty, will increase the feeling of satiety as they will leave the stomach late due to the protein and fat pattern they contain. A whole grain bread consumed with it will both accelerate bowel movements due to its pulp content and keep the individual full by occupying the volume in the stomach.
Do Not Consume Large Amounts of Fast Food in Iftar!
One mistake made during iftar is the desire to consume all the foods quickly. Falling blood sugar after a long period of fasting during the day causes this. In order to overcome this situation, it is necessary to drink a bowl of soup and wait 15 minutes after the fast. The main meal should be started after 15 minutes. Grilled, boiled or baked meat, chicken or fish dishes should be preferred instead of heavy meals with high fat. Otherwise, the risk of high blood sugar, high blood pressure and heart disease may increase.
Consuming fast and large amounts of food during iftar also increases stomach diseases. Especially it triggers reflux. Individuals with stomach complaints such as gastritis reflux should start with acid-free iftar meals while breaking their fast. The best start is with a small bowl of compote or a low-fat soup. Individuals with stomach sensitivity should not consume foods as too hot and too cold. During this period, they should especially stay away from carbonated beverages. Individuals with stomach sensitivity should not consume hot and spicy foods. In addition, since fruit acid can irritate their stomach, they should prefer to drink compote or compote instead of raw fruit. Drinking large amounts of coffee and tea right after a meal may increase the risk of reflux as it will loosen the stomach valve.
How to Choose a Dessert?
One of the mistakes is that the dessert to be consumed is sherbet. It should be known that our Güllaç dessert made in Ramadan is actually a dessert that can be consumed as innocent instead of sherbet desserts. It is best to choose a snack to be made 1 hour after the meal as fruit and walnuts. Because it has high pulp content and balances blood sugar. If it is necessary to consume a dessert, it can be rose pudding, ice cream or a rice pudding instead of fruit and walnuts. Thanks to the milk it contains, it will not affect blood sugar as much as it has a high calcium and protein content. This protects individuals against the risks that may occur.
Consuming milk and dairy products in iftar and suhoor will keep you full because of its high protein level, and high calcium will prevent increased abdominal fat. It is very important for individuals fasting during Ramadan to consume milk and dairy products at least 2 portions a day.