dit. Special nutritional recommendations for Ramadan from Sena Karahan

Dietician Sena Karahan answered the questions of Yasemin.com readers about healthy eating in Ramadan and how we can spend the month of Ramadan without gaining weight.

The month of Ramadan is a month in which the diet and lifestyle changes for those who fast. The decrease in the number of meals, the lack of food and beverage consumption during the day and the changing sleep pattern cause changes in the metabolism and the body tries to adapt to the new order. While the nutritional mistakes made during this process decrease the physical and mental efficiency during the day, they also cause deprivation of the spiritual and physical virtues of fasting. One of the biggest mistakes to be made during Ramadan is to think of this process as an opportunity to lose weight. The month of Ramadan is not a suitable month for losing weight and dieting, however, it is possible to complete the month of Ramadan by purifying the body without gaining weight, as long as one eats in accordance with the meaning and benefits of fasting.

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DO NOT Skip Suhoor

It is necessary not to wake up at night and eat something, to have no appetite or to be lazy to prepare, and not to skip sahur, whatever the reason. Do not forget that glycogen stores must be full in order to provide the energy needed by the body until the time of iftar.

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If you prefer a breakfast type diet at sahur, it is better to stay away from sugary foods, sherbet desserts, fried eggs, delicatessen products and salty cheese. Whole grain bread, boiled cooled potatoes, oatmeal can be preferred as a source of carbohydrates. Boiled eggs, curd cheese, legumes as vegetable protein, unsalted and unroasted nuts, seasonal fruits and vegetables will both help prevent digestive problems that may occur after sahur and prolong the feeling of satiety. Instead of breakfast, olive oil dishes and soup varieties can be preferred as an alternative. Since there is no lunch, you can increase the portion amount in sahur to suit your physical activity during the day.

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One of the reasons for complaints such as weakness, poor concentration and headache while fasting is the deterioration of the body’s fluid balance. Drink 6-8 glasses of water by spreading it between iftar and sahur and avoid excessive consumption of water with meals. Even if not much water is consumed during the day, except during Ramadan, tea, coffee and cold drinks meet some of the fluid needs, but this is not possible while fasting. For this reason, in order to spend the month of Ramadan more comfortably, foods such as fruits and vegetables with a high amount of water and dried legumes should be placed on the tables more often.

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No matter how much attention is paid to what is eaten at sahur, the feeling of hunger is inevitable due to the long feeding interval. In particular, the tendency to foods rich in carbohydrates such as pastries, rice, pasta and desserts may increase. Time should be allowed for the blood sugar to stabilize during the day, and large amounts and fast meals should be avoided at the iftar table. In order to balance blood sugar and soothe the feeling of hunger, you can break the fast with a few small dates or dried apricots, and start with soup and a slice of bread.

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If possible, you can take a break of 15-20 minutes and continue your iftar with a meal cooked at home. It is useful to break the fast as soon as the time comes in accordance with the fasting worship, but then it is necessary to avoid fast food at the table. In order to benefit from the material and spiritual healing of fasting, it is necessary to eat slowly and chew well and to take care to get up from the table before being full.


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In order not to experience complaints such as weakness, headache, indigestion and not to become fat, it is necessary to avoid sweet and fruit consumption with meals. After breaking the fast and having iftar, the body should be given the opportunity to recover and the stomach to perform the digestion process comfortably. A minimum of 2 hours should be waited after the meal for dessert and fruit, and the consumption of syrupy and pastry desserts should be limited to certain days of the week.


Most of us have been on a diet at some point in our lives. He tried the programs we heard about to lose weight quickly, maybe he lost weight, but then he gained more. Most of the time, you can follow the wrong diets with the desire to lose weight fast. Or you may feel that you are not losing weight fast enough despite sticking to the diet. No matter how healthy you eat or how often you exercise, many people make the same diet mistakes. At this point, our expert Dietician Sena Karahan comes to your rescue.

QUESTION?  Ms. Sena, hello, I want some advice from you. How can I lose weight?

Answer: Hello, it is not possible to answer this question without getting to know you and making an evaluation. First of all, it is necessary to find the reasons that cause the weight problem and solve it. If you have been overweight for a long time and you have been on a diet and did not get results, you can get support from an internist and dietitian.


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