The best healthy diet in Ramadan

A few days separate us from the blessed month of Ramadan, with the need to take into account that an individual can (according to their caloric needs) lose weight (about one kilogram per week), according to nutritionist Sakina Al-Qadi.

Fasting and nutrition

The Ramadan tables are full of natural juices (such as gellab, qamar al-din, tamarind ...), as well as Arabic sweets that are rich in calories. Keep in mind that each cup (250 milliliters) of juice can contain about 180 calories. In addition, calories can rise to 400 of them in a sweet rich in cream and syrup, so the specialist advises women who want to lose weight to reduce it to the maximum, as long as they are satisfied with eating two sweets. to three times a week, in moderate amounts. These foods are rich in sugars and saturated fats, which causes excessive consumption of weight gain, as well as a feeling of thirst and lethargy during the next day.
The secret to success lies in moderation, as making simple changes to the Ramadan tables can make a big difference in terms of health and weight. In this context, the judge advises the use of the grill and the roast as two alternatives to frying, with the replacement of the traditional fillings of samosa, fillings low in fat and salt, with the addition of vegetables, as well as the substitution of fruit. -sugar. -Rich juices.

How to eat during Ramadan?

The specialist advises women to eat at least three meals (suhoor, breakfast and snack) to provide energy to their body to complete the day of fasting while they are fully active, and to avoid the side effects of the interruption of food such as hypoglycemia. levels, feeling dizzy or nauseous.

Suhoor food

Suhur food is one of the most important meals in Ramadan, as it provides the body with the energy it needs during the day, as it contains a large amount of fiber and protein, to slow down the absorption process and thus feel full for longer periods long during the day. When eating legumes (chickpeas and beans), with complex carbohydrates (whole wheat bread), protein (low-fat and unsalted cheese / dairy, a cup of milk), and "corn flakes," in addition to adding vegetables, fruits, and water to the food, they prepare a healthy, balanced and complete meal. Keep in mind that suhur food must contain potassium (bananas, melons, leafy vegetables, potatoes, tomatoes ...) while reducing the proportion of salt in it (salty cheeses, processed meats such as mortadella and turkey ...) , in order to reduce the feeling of thirst.
People who do not prefer pre-dawn food are advised to drink a cup of skim milk, as well as three grains of dates, which provides the necessary energy.

Breakfast

After a long day of fasting, the body needs a complete meal that contains all the essential nutrients. Therefore, it is important to start drinking a glass of water (or milk) to compensate for the loss of fluids, to avoid the feeling of satiety and fullness, in addition to eating dates, since it helps to adjust blood sugar. levels and prepares the stomach for the next meals.
And then it is transferred to the soup due to its nutrients (vitamins and minerals), in addition to liquids, making a multi-colored salad plate to feel full and reduce the opportunity to eat additional amounts of the main dish.
It is preferable that the main dish contains starches (bread, pasta, potatoes, bulgur, rice, freekeh ...), and proteins low in saturated fat (such as fish, chicken breast, or meat ...), in addition to unsaturated fats. (vegetable oils).

Snack Foods

Yogurt and milk, as well as natural or dried fruits (in moderation) and raw nuts, are healthy options for snacks, since they help the body meet its needs, without negatively affecting health.

Nutrition tips during fasting

Salt should be used sparingly in Ramadan dishes.
It is advised to start by reducing caffeine to avoid headache symptoms during the fasting period.
A change in eating routine can lead to constipation. To avoid this, it is advisable to consume plenty of vegetables, fruits, whole grains and legumes.
It is preferable to divide the main dish into three parts: in the first part, the slow-absorbing carbohydrates, which occupy a quarter of the size of the plate, are dissolved, and in the second part, lean meat is prepared, while the vegetables occupy half of the dish.
To get rid of excess calories and stay active, a daily walk is recommended.