This is why you gain weight in Ramadan!

SHAFAQNA Türkiye – Specialist dietitian Gözdenur Sergeant Uka from the Nutrition and Diet Department of Medical Park Bahçelievler Hospital noted that the protection of the health of the body should be taken into account when setting tables, since Ramadan is a month that explains the need for peace, worship, tranquility, the need He noted that some people tend to eat more due to reduced water and water intake, as well as changes in eating habits. Uka, a dietitian, has made recommendations for those who want to avoid gaining weight and lose weight in a healthy way during Ramadan.

Sweet and fatty foods cause weight gain

By arguing that overconsumption and especially an increase in the consumption of sugary and fatty foods immediately after a long period of fasting, it becomes inevitable to encounter problems with weight gain. dit. Uka, “One of the most important factors in gaining weight in Ramadan is slowing down the metabolism and reducing water intake.” said.

5 mistakes that lead to weight gain

exp. dit. Uka listed the mistakes that lead to weight gain in Ramadan as follows:

“Skipping suhoor, eating major meals the day before suhoor, dehydration, drinking carbonated/sweetened drinks and drinking too much tea and coffee to quench your thirst, eating sweets immediately after iftar, being sedentary during the day, eating large meals at iftar.”

9 formulas for healthy weight loss

Claiming that it is possible to lose weight in a healthy way by following some rules in Ramadan, Uzm. dit. Uka summarized the techniques to be covered in 9 articles as follows:

Sugar preparation: To lose weight in a healthy way in Ramadan, suhoor should be considered as breakfast in the regular diet. People who don’t get up for suhoor get much less of the energy they need during the day. Therefore, there is a decrease in blood sugar, fatigue and drowsiness during the day. Lack of suhoor causes an uncontrollable increase in appetite during iftar. It should not be forgotten that drinking only water in sahure or eating before going to bed at night is very harmful for the body. Another important point in sahure is what we eat. Since heavy and fatty foods eaten at night will have a high risk of turning into fat as the metabolic rate decreases, you should choose foods that will keep you feeling full for a long time in the stomach, do not cause blood sugar spikes and maintain fluid balance.

Start iftar with soup: When you sit down at the iftar table, start your meal with soup that will warm you up and relieve hunger from a long-hungry stomach. Slow drinking of soup; It also prevents the desire to eat food at once, which occurs with prolonged hunger. Allowing 20 minutes of listening time between soup and main course is an important ploy for you to keep your iftar adequate and moderate.

To drink a lot of water: The short period between iftar and suhoor in the month of Ramadan is one of the reasons why people do not drink enough water. However, consuming 2.5-3 liters of water per day is extremely effective for weight loss and weight maintenance.

Refusal of excessive consumption of meat: As with any food, excessive consumption of red meat is also detrimental to health. The main reason for this is that it contains too many trans fats. Red meat, which is high in trans fats, causes many diseases such as cardiovascular disease, obesity, liver and kidney disease. It is very important that the cooking technique is in the form of grilling, oven and boiling, avoiding frying.

Eating fresh vegetables: The main meals should include low-calorie, healthy foods that are slowly released into the bloodstream and raise blood sugar levels very little. Eat foods high in antioxidants such as eggplant, spinach, leeks, artichokes, broccoli, parsley, pumpkin, red/green peppers, carrots, tomatoes, garlic, onions, radishes, dark green leafy vegetables, and legumes.

Consumption of fresh fruits and oilseeds: In particular, you can include in your post-Iftar snack seasonal fruits such as oranges, tangerines, apples, bananas and walnuts, almonds, hazelnuts, peanuts and oil seeds rich in vitamin E, which have strong antioxidant properties.

Refusal of excessive consumption of sweets: Provided that it does not exceed twice a week, after iftar instead of sweets with chocolate, sherbet and dough, with a low energy density to prevent weight gain; Dairy desserts such as pudding, kazandibi and keshkul should be preferred, or dried fruits that suppress sugar cravings such as figs, dried dates and dried apricots.

Drinking 1 cup of herbal tea per day: In the month of Ramadan, you can revive a slow metabolism with herbal teas, which you will drink 1 cup a day. In particular, drinking green tea, cherry stem tea, white tea, fennel tea, mate tea, and black coffee will help you lose weight by boosting your metabolism.

Refusal to eat at least 3 hours before bedtime: At night, a person’s metabolism slows down and works very little during sleep. Thus, the foods that we eat at night are not burned in our body. Your body needs to find time to burn those calories before you go to bed or they will be stored as fat. Also, eating late at night forces your body and brain to digest food instead of resting. You can adapt to a new diet by stopping eating 3 hours before starting.”



1 egg

2 slices of cheese

4-5 olives


2 slices whole grain/rye bread or 1 triangular slice Ramadan pita bread

2 glasses of water


1 glass of water

1 bowl of soup

20 minutes rest

5 servings of meat/chicken/fish the size of meatballs (except fried) or 10 servings of legumes/vegetables

Salad (no oil, lemon-vinegar)

4 tablespoons yogurt (no cream)

1 triangular slice of ramadan pita bread

1 cup herbal tea (unsweetened)


1 serving fruit/2 whole walnuts or 5-6 raw almonds/hazelnuts.

At least 8-10 glasses of water throughout the day

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