It is still early in the month of Ramadan and due to the long fasting period, it is very important to eat and drink during iftar, sahur, and the time between these two meals. In order not to be affected by the slowing metabolism and to maintain energy balance and concentration balance, there are things to do as well as things not to do. Yeditepe University Hospitals Specialist Clinical Psychologist and Specialist Dietitian, Merve Öz listed the things that should not be done during Ramadan...

Do Not Fast Without Having Sahur

When the body does not wake up for sahur during Ramadan, it starves for a very long time. This causes muscle destruction as well as slowing down the metabolism. Stating that one of the most important factors in weight gain is slowing metabolism, Dietitian Merve Öz said, "In order to accelerate metabolism, it is necessary to make as many meals as possible. In Ramadan, you should eat at least 3 meals, including iftar, snacks, and sahur."

Do Not Eat Too Many Carbohydrates and Too Much Fat

Stating that caloric breakfast foods should not be consumed at iftar and sahur, Dietitian Merve Öz explained the following on the subject: "Instead of jam, chocolate, honey, molasses, fatty cheeses, you should consume feta cheese, tomatoes, cucumbers, greens, olives for breakfast without exaggerating the amount. Eggs should be preferred because they are a very high-quality protein source and because of their satiating properties. Do not consume fried foods and pastries during sahur and iftar. Especially fried foods and pastries consumed at sahur can cause digestive difficulties and stomach discomfort because they are eaten before going to bed. In addition, considering that metabolism slows down at night, extra calorie foods eaten at night will cause weight gain."

Avoid Rice and Pasta

Since bread is the highest quality carbohydrate, whole wheat bread should be preferred first instead of pilaf, pasta, and bulgur pilaf. Stating that quality bread such as whole wheat bread will both increase satiety and will not cause sudden increases in blood sugar, Dietitian Merve Öz said, "If you are going to eat pilaf, pasta, and bulgur pilaf, you should prefer bulgur pilaf. You can count 3 tablespoons of pilaf, pasta, and bulgur pilaf instead of 1 slice of bread."

Do Not Consume White Bread or Pita Bread

Pita bread is one of the most consumed products during Ramadan. Dietitian Merve Öz said that since pita bread is white bread, it will cause a sudden increase in blood sugar and its consumption limits may be exceeded due to its flavor: "For this reason, bread, which is the highest quality carbohydrate, should be consumed instead of pita bread. But the bread you consume should be whole wheat, einkorn wheat, whole grain, and rye bread. Bran bread can also be consumed if anemia is not a problem."

Do Not Go for the Main Course Immediately at Iftar

Reminding that the satiety signal to our brain comes after 20 minutes, Dietitian Merve Öz stated that for this reason, a 15-minute break should be taken after breaking the fast and drinking soup. "Start the main meal after this break. Taking a break before the meal at iftar makes it easier to eat slowly and facilitates portion control. In addition, making the beginning with soup prevents the feeling of satiety and the sudden rise in blood sugar," she said.

Do Not Sit at the Iftar Table Without a Salad

Salad can prevent overeating of caloric foods by filling the stomach volume. In addition, the fiber from the salad helps to relieve lazy bowel. Be sure to add 1 teaspoon of oil to your salad. Because in order to get fat-soluble vitamins, it is necessary to add 1 teaspoon of oil to the salad. However, you should not add more oil or sauce.

Do Not Overdo the Dessert

With the opening of the iftar, dessert is indispensable for many people. Dietitian Merve Öz said that instead of calories being taken from dessert, it is necessary to consume fruit, which is a storehouse of vitamins and minerals, and said, "If you are going to consume dessert, consume milk dessert or ice cream instead of sherbet desserts. But instead of consuming the fruit or dessert you will consume immediately after the meal; you should consume it with a 2-hour break."

Do Not Lose Muscle!

When protein is consumed inadequately, muscle loss can occur. For this reason, it is important to meet protein needs during Ramadan. Milk and dairy products are among the foods that can be consumed during iftar, sahur, or snacks. It is also the right choice to prepare fruit yogurt at home as a snack. In this way, it is possible to satisfy the need for dessert. It is also beneficial to consume kefir to reduce intestinal laziness and get the necessary protein.

Stay Hydrated

Long hours are spent fasting and the body is dehydrated. Underlining that 10-12 glasses of water should be consumed between iftar and sahur to prevent this, Dietitian Merve Öz said the following: "When you drink coffee and tea after iftar, it damages the body by accelerating water excretion from the body. Reduce your tea and coffee consumption as much as possible during Ramadan. If you say that you cannot do without tea and coffee, consume extra water for every cup of tea and every cup of coffee you drink in addition to the amount of water you should take. If you do not have high blood pressure and sparkling water does not harm you, you can drink sparkling water as a drink. The mineral deficit lost all day will be made up thanks to sparkling water."

Do Not Be Sedentary

Dietitian Merve Öz said that our movements have decreased with the quarantine days, but it may be possible to prevent this, "But you can watch videos prepared to increase physical activity at home without forcing yourself too much. Please do not be sedentary while waiting for the days when we will take plenty of walks in the fresh air."