Contents:
- Medical Video: Fasting Tips: 3 Best Foods to Break a Fast- Thomas DeLauer…
- How many calories should you consume in the menu if you want to go on a fast and fast meal?
- Examples of fasting and sahur menus when on a diet
- Menu takjil iftar
- Meal menu after Tarawih prayer
- Dining menu at dawn
- Another method for fasting diets: reduce carbohydrates in the iftar menu
Medical Video: Fasting Tips: 3 Best Foods to Break a Fast- Thomas DeLauer…
Fasting can be your chance to lose weight aka diet. Fasting diets are the right time, because eating that is only limited to twice per day (i.e. breaking fast and dawn) can help you control food intake. But remember, do not overeat when breaking fast and sahur. This can actually cause weight gain. Then, how should you go on a diet when fasting? What fasting menu is needed for those on a diet?
How many calories should you consume in the menu if you want to go on a fast and fast meal?
Although your meal time is limited when fasting, your food intake needs to be controlled if you want to lose weight. We recommend that you reduce your calorie intake by 500 calories per day to get a weight loss of 0.5-1 kg per week. For example, your total calorie intake is usually 2000 calories, so you only need to consume 1500 calories when fasting to achieve weight loss.
However, don't overdo your calorie intake. Remember, your body still needs calories to perform its normal functions. At the very least, you have to meet the minimum calorie requirements of 1200 calories / day to maintain normal bodily functions.
Examples of fasting and sahur menus when on a diet
You can divide your meal time into three times when fasting. Namely, when breaking the fast, after Tarawih prayers or before going to bed, and at dawn. Divide your calorie intake into three meals.
For example, your total calorie intake per day is 1500 calories, so you can divide it into:
- 500-600 calories at dawn
- 400-500 calories when breaking fast
- 500-600 calories after tarawih prayer or before going to bed
Menu takjil iftar
When breaking the fast, consume foods that are quickly absorbed by the body. So, the body's energy lost when fasting is quickly replaced, you don't feel weak anymore. Foods that are quickly absorbed by the body are simple carbohydrate foods, such as sweet foods. Examples of fasting diet menus at opening times are:
- Example menu 1: sweet tea with 1 tablespoon sugar (37 calories), 3 fruit dates (50 calories), and smoked and cheese sandwich bread (300 calories)
- Example menu 2: 3 tablespoons of syrup (111 calories), 3 pieces of dates (50 calories), and 250 grams of fruit salad (250 calories)
Meal menu after Tarawih prayer
After Tarawih prayer, you can eat big. But remember, after a big meal you should not go straight to sleep. Give a longer lag between eating and sleeping, at least 2-3 hours. This aims to give the body time to digest food and so that your sleep is not disturbed because it is too full. An example of a meal menu after Tarawih prayer is:
- Example menu 1: 100 grams of rice (175 calories), 50 grams of tempeh (80 calories), 50 grams of pindang fish (100 calories), stir-fried bean sprouts, tofu 200 grams (100 calories), 1 apple (50 calories)
- Example menu 2: 100 grams of brown rice (175 calories), 100 grams of pepes tofu (80 calories), skinless roasted chicken 1 portion (100 calories), red spinach and 150 grams of corn (120 calories), 3/4 mango (50 calories) )
Dining menu at dawn
The food you consume at dawn should be those that contain lots of fiber and protein. Fiber and protein can help you full longer and help keep your energy longer, so you don't get hungry fast while fasting. Examples of fasting diets at sahur are:
- Example menu 1: 1 serving grilled chicken (100 calories), scrambled egg and tofu (155 calories), spinach, broccoli and steamed corn 300 grams (190 calories), 100 gram fruit salad (100 calories)
- Example menu 2: boiled potatoes with 1 fruit (90 calories), steak 60 grams (200 calories), sauteed beans, carrots and corn 300 grams (190 calories), fruit salad 100 grams (100 calories)
Choose a menu of foods with a small amount of oil, sugar and salt so as not to contribute to excess calories. Foods that are cooked by boiling, steaming, and baking are good foods you consume while on a diet.
Another method for fasting diets: reduce carbohydrates in the iftar menu
Reducing carbohydrate and sugar intake from food is one of the quick ways to lose weight. A low carbohydrate diet can increase the body's metabolic work, and help burn body fat stores. Eating foods low in carbohydrates and sugar can also reduce appetite, thus preventing you from overeating.
Most people who gain weight after fasting, usually due to excessive carbohydrate and sugar intake when breaking the fast. Therefore, choosing a menu for breaking fast and sahur which is low in sugar and low in carbohydrates can be an effective way to lose weight
Healthy adults are encouraged to consume carbohydrates around 300-400 grams per day. During a fasting diet, carbohydrate intake can be reduced by half to around 150-200 grams. Keep in mind, everyone's carbohydrate needs may vary, depending on age, gender, height and weight, activity level, and daily calorie needs.
To make it easier for you to calculate your daily energy requirements, check with the Hellosehat calorie calculator.)
Reported on the Medical News Today page, even though you are fasting and accompanied by a diet, you must still meet 40% of your body's total carbohydrate needs. Then, most of the reduced amount of carbohydrates should be replaced with protein intake from meat, fish, eggs, and nuts. To make satiety last longer, multiply also eat fiber from vegetables and fruit and a healthy source of fat from processed milk, coconut oil, and butter in your iftar menu.
