Contents:
- Medical Video: How to Lose Weight and Get More Energy in 15 Days
- How do fasting diets that are safe for the body?
- 1. Pay attention to nutritional intake
- 2. Avoid processed products
- 3. Eat slowly
- 4. Reduce high-sugar foods
- 5. Controlling fluid intake in the body
Medical Video: How to Lose Weight and Get More Energy in 15 Days
If you are one person who wants to go on a fasting diet, it is very important for you to pay attention to food intake while fasting. Fasting should not be an obstacle to staying healthy. When fasting the body needs more food that is rich in nutrients to be able to meet energy needs for daily activities.
How do fasting diets that are safe for the body?
Basically, how to diet while fasting is the same as the way you do your daily diet outside the month of Ramadan. You still have to do a balanced diet with the proportion of carbohydrate, fat and protein intake right at dawn and breaking fast.If this is not noticed and done, then the food consumed at dawn and breaking it can actually cause weight gain.
In addition, undergoing a diet during fasting must also be disciplined. The reason is, if it is not done disciplined your chance to lose weight and become healthier will be wasted.
Here are some tips that you can do to undergo a fasting diet that is safe for the body so that it does not interfere with your activities during fasting:
1. Pay attention to nutritional intake
Make sure if the food breaks and your dawn is complete with nutrients and has all food groups. For example:
- Fill your carbohydrates from whole wheat (whole wheat), potatoes, brown rice, and oats.
- Consume foods that are high in protein from eggs, cheese, almonds, edamame, quinoa, and so on.
- 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 so on.
2. Avoid processed products
Usually, good food and addiction are foods that contain lots of MSG, artificial sweeteners, sodium and fat. This is what makes you easily hungry because it is difficult to control the desire to eat these foods.
That is why it is very important for you to avoid processed food products and junk food. Reduce, even if possible, avoid fried foods or foods that are high in trans fats and saturated fats. Choose a menu of breaking fast and sahur that is processed by yourself so that the nutritional intake is guaranteed. You can use the cooking method by stir-fried, boiled, steamed, and baked so that the food you consume maintains its nutritional content.
3. Eat slowly
Many people claim to be crazy when eating a fast-breaking meal. Eating a lot in the near future or at the same time will cause stomach pain and bloating. Finally the body feels uncomfortable because of satiety.
Start breaking fast with dates, then water, followed by warm soup and a small bowl of vegetable or fruit salad. After that, just continue to eat the main dish.
If you feel full after eating a salad, you can eat the main food after 2-3 hours afterwards. Eating warm soup will make the stomach feel comfortable, besides consuming soup can also restore body fluids and help prepare the digestive system to receive heavier foods. Suggested foods are spinach, corn soup, chicken soup, or mixed vegetable soup.
4. Reduce high-sugar foods
Usually when breaking many people eat sweet foods and drinks. But do you know if you eat a lot of food and drink sweetly instead it will make your stomach bloated and cause the digestive process to be hampered. Foods high in sugar also make blood sugar levels unstable so you will want to eat sweet.
You can eat dates when breaking your fast, in addition to the fact that the sunnah opens, dates are a good source of sugar and rich in nutrients such as high fiber, magnesium and potassium which can facilitate the movement of your digestive system. If you really want to eat compote, ice mix or cucumber ice, wait 2-3 hours after breaking fast or after you pray tarawih.
5. Controlling fluid intake in the body
When fasting, the body is slowly prone to dehydration. That's why when breaking fast and dawn make sure if you eat foods that contain lots of water to help the body in meeting its fluid intake.
In addition, avoid foods that contain lots of salt. Foods that are high in salt are usually found in factory-processed foods such as canned or frozen foods. Foods with high salt content will make you more thirsty when fasting. You should also avoid foods that are too spicy because they can make you feel too much fluid intake. You can consume coconut water, watermelon, cucumber, lettuce, oranges, and others that contain lots of water.
