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Recommendations of a dietitian in order not to gain weight on the feast

Because it will be at home during the entire holiday and its mobility will be thoroughly restricted, making sudden changes in nutrition, eating too much and consuming sweets can lead to various health problems, especially gastrointestinal problems. Therefore, by not going out more than the usual eating pattern, preferring light foods and desserts will ensure a more comfortable and light feast. 


You can start the day by having a healthy breakfast on the morning of Eid. Excess fatty foods such as french fries, processed meats such as salami, sausage, sausage with high cholesterol and salt content, white bakery products such as doughnuts, burritos that will quickly increase blood sugar levels should not be consumed for breakfast. Instead, a healthy and enjoyable festive morning can be spent eating omelettes or menemen made using various vegetables such as mushrooms, peppers, low-fat cheese, olives, honey, sugar-free tea and products made with whole-grain bread or whole-wheat flour.


At lunch or evening meals, salads, vegetables or dry dishes rich in fiber content may be preferred to regulate bowel movements. Protein-rich grilled or baked meat/chicken/fish and yogurt can also be added to the meal in order to provide satiety and blood sugar balance for a longer period of time. 


Decoction can be made with 1 serving of fruit and 1 cup of milk or kefir when hunger is felt during the day. If dessert is to be consumed, 1 small bowl of milk dessert or 1 ball of vanilla ice cream may be preferred instead of sorbet desserts as decoctions. A person can also choose their own cool flavors with ingredients such as bananas, strawberries and milk, yogurt, honey, frozen at home as ice cream.  

Bonus: Practical strawberry ice cream recipe


Individuals who have rested their stomach by fasting during the month of Ramadan should gradually increase the number of meals, take a break between meals for 3-4 hours.decapitated during the month of Ramadan, decapitated during the month of Ramadan. Food should not be swallowed without being thoroughly chewed, and fast food should not be eaten. Do not continue to eat or snack at night with the habit of making Sahur, food consumption should stop 3-4 hours before sleep, as this will lead to weight gain and poor sleep quality.


Insufficient fluid intake can also cause problems such as constipation, edema, bloating. For this reason, a person should take care to consume 30 ml of water (kg x 30 ml) per weight per day. Fluid intake can be supplemented with drinks that help relieve edema. In addition, plenty of movement and exercise during the day also helps reduce constipation complaints. 

Bonus: 14 nutrients to lose weight


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