Healthy Nutrition Tips to Avoid Weight Gain During Ramadan

By Ahmet Taş | Wise News Press

IZMIR, TURKIYE — Nutrition and Diet Specialist Cansu Kahraman from Egepol Hospitals stated that changing eating habits during Ramadan should not lead to uncontrolled weight gain and shared key strategies for healthy fasting.

Highlighting the long duration between sahur and iftar, Kahraman noted that reducing the number of meals often leads to overeating during iftar. To prevent weight gain, she emphasized the importance of portion control and strategic food choices to maintain metabolic balance throughout the holy month.

Gradual Transition for Iftar to Protect Digestive Health

Kahraman recommends opening the fast with two glasses of water followed by dates or olives. To protect the digestive system, she suggests consuming soup and then taking a 10-15 minute break before the main course. The main meal should include protein sources such as red meat, chicken, or fish, accompanied by vegetable dishes. For carbohydrate needs, measured portions of bulgur pilaf or whole-wheat pasta are preferred. Kahraman warned that "if Ramadan pita is consumed, extra bread should be avoided," and recommended choosing light milk-based desserts or fruit two hours after iftar instead of heavy, syrupy options.

Breakfast-Style Sahur for Long-Lasting Fullness

To maintain energy levels throughout the day, the sahur meal should be planned as a protein-rich breakfast rather than a heavy meal. Kahraman's recommended sahur components include:

• High-quality proteins like eggs and cheese to extend the feeling of fullness.

  
  

• Healthy fats such as walnuts, unroasted hazelnuts, and almonds.

• Plentiful greens, tomatoes, cucumbers, and a portion of fruit or yogurt to boost body resistance.

• Oatmeal with an extra boiled egg as a strong alternative for those who prefer not to have a traditional breakfast.

Managing Fluid Intake and Exercise

Maintaining hydration is crucial, with Kahraman advising the consumption of at least 2 liters of water between iftar and sahur. She specifically recommended drinking 500-750 ml of water during sahur alone. Regarding physical activity, Kahraman noted that light walks can be done at any time of the day. However, she cautioned that weight training or heavy workouts should be scheduled two hours after iftar to avoid dangerous dehydration levels during the fasting hours.

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