If you are one person who wants to follow a fasting diet, it is very important to pay attention to food intake during the fast. Fasting should not be a barrier to staying healthy. When fasting, the body requires more nutrient-rich food to be able to meet the energy needs for daily activities.
How to make fasting diets safe for the body?
Basically, the fasting diet is the same as the daily diet outside of Ramadan. You still have to eat a balanced diet with a proportion of carbohydrates, fats, and proteins right at dawn and break down quickly. If this is not noticed and done, then food eaten at dawn and breaking down can actually lead to weight gain.
In addition, dietary management during fasting should also be disciplined. The reason is that if this is not done in a disciplined manner, your chance to lose weight and become healthier will be wasted.
Here are some tips you can do to help you eat a lean diet that’s safe for your body so that it doesn’t interfere with your fasting activities:
1-Pay attention to food intake
Make sure your food is broken down and your sunrise is full of nutrients and contains all food groups. For instance:
- Fill your carbs with whole wheat ( whole wheat ), potatoes, brown rice, and oats.
- Eat high-protein foods like eggs, cheese, almonds, edamame, quinoa, and more.
- Fiber from vegetables and fruits such as broccoli, carrots, spinach, apples, bananas, avocados, and papaya.
- Healthy fats from fish, fish, lean beef, chicken breast, olive oil, sunflower oil, and more.
2- Avoid processed foods
Foods that are high in monosodium glutamate, artificial sweeteners, sodium, and fat are usually good foods and addictions. This is what makes you easily hungry because it is difficult to control the urge to eat these foods.
This is why it is very important to avoid processed foods and unhealthy foods. Reduce, even if possible, avoid fried foods or foods high in trans fat and saturated fat. Choose a fast food and sahur menu that is self-catered to ensure proper nutrition. You can use the cooking method by frying, boiling, steaming, and baking so that the food you consume retains its nutritional value.
3- Eat slowly
Many people claim they are crazy when they eat fast-breaking food Lots of food in the near future or will cause stomach pain and bloating at the same time. Finally, the body feels uncomfortable with satiety.
Start quickly with dates, then water, then hot soup, and a small bowl of vegetable or fruit salad. After that, just keep eating the main course.
If you feel full after eating salad, you can eat your main meal 2-3 hours after that. Eating warm soup will make the stomach feel comfortable, and eating soup can also restore body fluids and help prepare the digestive system for heavier foods. Recommended foods: Spinach, corn soup, chicken soup, or vegetable soup.
4- Reduce foods high in sugar
Usually, many people eat sugary foods and drinks when hacking. But did you know, if you eat a lot of food and drink sweets, it will instead make your stomach swell and hinder your digestive process? Foods high in sugar also make your blood sugar unstable, so you’ll want to eat sweets.
You can eat dates when you break your fast, in addition to the sunnah opening, dates are a good source of sugar and are rich in nutrients like high fiber, magnesium, and potassium, which can make your digestive system easier to move. If you really want to eat compote, ice mixture, or cucumber ice, wait 2-3 hours after a quick break or after the Taraweeh prayer.
5- Control of fluid intake in the body
During fasting, the body slowly becomes dehydrated. This is why during dawn and dawn, make sure you eat foods that contain a lot of water to help your body meet your fluid intake.
Also, avoid foods that are high in salt. High salt foods are usually found in factory processed foods such as canned or frozen foods. Foods high in salt will make you hungrier while fasting. You should also avoid foods that are too spicy because they can cause excessive fluid intake. You can consume coconut water, watermelon, cucumber, lettuce, oranges, and others that are high in water.
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