14 tips to avoid weight gain and follow a healthy diet in the holy month


Family doctor Rami Ayuboglu spoke to Anadolu Agency, offering 14 medical advice to help avoid gaining weight, and to continue the proper diet during Ramadan.

Ayuboglu began by saying: “A complete change of diet during the month of Ramadan can slow down the metabolism and accelerate weight gain.”

He added that “breakfast tables rich in fried foods, pastries, sweets and fatty meat dishes may cause health problems and make weight control difficult.”

The following is the medical advice provided by AyuboÙˆlu:

1- Eat two additional meals between Iftar and Suhoor, because the shortage of time between Iftar and Suhour during the month of Ramadan reduces the diet consisting of 3 main meals to only two.

2- The sudden change in nutrition and slowing down of the metabolism with hunger for long periods of time leads to difficulty controlling weight, and breakfast rich in fried pastries, sweets, and heavy main dishes, can cause problems such as constipation, so adjusting the order of meals in Ramadan is one of the most important points for following a diet healthy.

3- Reducing portions at meals and adding two snacks every hour and a half after breakfast helps to increase metabolism rate. Metabolism is the process by which the body obtains energy or makes energy from the food it eats.

4- Do not go to the main course directly, because suddenly a full stomach after hunger that continues throughout the day can cause problems with blood pressure, stomach tension and high blood sugar, and it is more correct to breakfast with two cups of water before going to the main meal.

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5- Eat one dish of low-calorie soup, and wait 15-20 minutes, because the brain gives a signal of satiety after this period.

6- The main meal should start after this time because with the effect of prolonged hunger, eating quickly and without chewing increases the amount of food consumed and the calories eaten, and this situation causes weight gain and unwanted problems in the digestive system.

7- Choose meat that is not fried. Starting with animal protein such as meat, chicken and fish made without frying after soup increases the feeling of satiety.

8- Replacing foods such as rice, pasta, and white bread with whole-grain rye or whole-wheat bread does not increase blood sugar very quickly, and daily fiber needs are met. These measures provide weight control and also prevent complaints of constipation.

9- Do not miss dried legumes from the breakfast table, for example dried beans, lentils, chickpeas, beans, are sources of plant protein that meet the required fiber need.

10- Satiety increases with vegetable dishes and salads made from fresh vegetables. They must be present on breakfast tables because blood sugar will not rise very quickly.

11- It is preferable to eat fruits and nuts in snacks after an hour and a half of breakfast, such as oilseeds such as hazelnuts, walnuts and almonds with fruits. In addition, snacks that contain yogurt or ayran (dairy type) accelerate the metabolism process and meet the increased need for vitamins And metal.

12- Fasting without awakening for the pre-dawn meal causes rapid hunger during the day and excessive fatigue. Protein sources such as eggs, cheese and yogurt should be included in the suhoor menu to keep you full for a longer period of time.

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13- Drink linden instead of tea during the pre-dawn meal, and herbal tea such as rosehip or linden should be preferred instead of regular tea and coffee.

14- Fluids intake should be increased between Iftar and Suhoor and between meals by consuming water in small and frequent quantities.


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