Melek Elmas, a Dietician Specialist working under the Küçükçekmece Municipality Women and Family Services Directorate, made important warnings to those who would fast during Ramadan. Stating that the biggest mistake made during Ramadan is skipping sahur, Elmas said, “The reason we experience fatigue in Ramadan is long hunger hours. During this period, the person experiences exhaustion because his metabolism slows down. As Sahur, iftar, we need to have our meals regularly and pay attention to our nutrition ”.


Stating that if two meals are eaten regularly as sahur and iftar, one will not feel hungry, “Fermented foods such as fried foods, pastries, foods containing excessive sugar or fat, desserts with sherbet, very salty or spicy dishes, delicatessen products should definitely be avoided. Water consumption is really important. I recommend drinking 2 liters of water from iftar to sahur. It is very important not to be dehydrated, ”he said.


Explaining the biggest mistake made about nutrition in Ramadan, Elmas continued her words as follows:

“Some people do not get up for sahur so that their sleep is not interrupted. Sahur is important because we open our iftar with the evening adhan. If we do not eat anything after the evening prayer until sahur, our hunger period will get longer. We are starting to gain more weight. Because at the time of iftar, the person starts to cram. This is one of the things that is wrong. “


Stating that meals left over from the evening should not be eaten in Suhoor, Elmas said, “We will do suhoor as breakfast. Almost two slices of unsalted cheese can be eaten. Normal-weight and healthy women can consume one boiled egg and men can consume two boiled eggs. Other important dairy products in keeping you full are either 4 tablespoons of yogurt or 1 glass of milk. In addition, one fruit can be consumed. We recommend consuming brown bread, whole wheat, whole wheat or rye bread as bread in order to prolong our satiety period in suhoor. “I do not recommend olives for sahur, because the thirst is gone,” he said.


Elmas made the following statements:

“We will start in 2 stages when starting iftar. We should have the first iftar and the second iftar. We drink our water before iftar. Then we start with the soup. Our soup should be neither too hot nor too hot. We will drink our soup by spreading it over 5-6 minutes. We should give ourselves a 5-minute waiting period after we break our fast. The stomach has gone through a long period of hunger and needs to be consumed slowly to avoid indigestion, gas problems and bloating. After consuming our main meal, one or two snacks will come along. We have to do this in the form of a fruit and a yogurt. We recommend a glass of mineral water a day. “


Stating that there are also those who want to lose weight during Ramadan, Elmas said, “We want to maintain our current weight as metabolism slows down during the Ramadan period. But can’t we lose weight, of course we can. If we avoid foods such as very fatty pastries and consume bulgur pilaf instead of rice and pasta at iftar, it may be possible. If the person is obese and uncomfortable, we find it right to lose 2 kilos from their weight in a month. After Ramadan, we apply toxic detox or detox programs and relieve the fatigue and exhaustion caused by the month of Ramadan. They can also take vitamin C supplements in this process, ”he said.

Elmas also stated that expert dietitians working in Küçükçekmece Municipality, Directorate of Women and Family Services provide free service to citizens 5 days a week at the Women Equality Center.

Diamond said, “There has been a really big demand for 3, 4 months. We work very intensely. Nearly a thousand people applied since January. We provide free service to our citizens 5 days a week. It is necessary to make a personalized diet program. Of course, there are those who come to gain weight, as well as those who come to lose weight. We prepare and follow up special diet programs for them, ”he said.

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