How to Speed Up Metabolism in Ramadan?
While fasting in Ramadan, the metabolism slows down due to prolonged fasting and the body becomes available to gain weight. Eating less and frequently during this period will both relieve the digestive system and provide weight control. That’s why nutrition is very important in Ramadan.
How to Speed Up Metabolism in Ramadan?
How to speed up metabolism in Ramadan, when fasting for long hours? It is possible to revitalize your body after iftar and until the time of sahur, to reactivate the burning, with the tips of accelerating metabolism in Ramadan!
What should be done to speed up metabolism in Ramadan has been explained to you under 2 different headings, sahur and iftar time:
What to Eat in Sahur?
In order to keep the fasting healthier and more comfortable, sahur must be made. Your table should contain foods containing protein, fiber, healthy fat, and healthy carbohydrates . Salt and fat should be low. Breakfast or vegetable dishes with olive oil can be preferred for sahur. In order to digest your food and prevent weight gain, you should speed up your metabolism during Ramadan. If you end the month of Ramadan with a stagnant metabolism; You can see the rising numbers when you get on the scale on festive days. For this, you should definitely consume some foods in the sahur.
- Egg: Our favorite food in sahur is “egg”. Because eggs are the food with the best protein quality after breast milk. Thanks to its high protein content, it will keep you fuller throughout the day. It will also speed up your metabolism.
- Bread: Whole wheat bread should be preferred instead of white bread in sahur. Whole wheat bread will keep you full for a long time, thanks to the fiber it contains, and will help with bowel movements.
- Milk and dairy products: The protein in dairy products will keep you full for a long time; At the same time, the calcium in its content will increase fat burning.
- Salad and fresh vegetables: Foods such as salads or fresh vegetables with high fiber content will increase your satiety time. It will also contribute positively to the functioning of the intestines. The better our intestines work, the faster our metabolism will be. Remember, the gut is our 2nd brain, the better we take care of it, the faster our metabolism will be.
- Water: We should pay attention to water consumption in this period of increasing temperatures. We should drink at least 2-2.5 liters (10-12 glasses of water) a day. Tea, coffee, some herbal teas are not included. These cause the water in the body to be excreted, so edema occurs. In order to reduce thirst during the day, foods with high water content should be consumed. For example, foods such as watermelon and cucumber have a very high water content. If we don’t like the taste of water, we can make it flavored. (We can chop our favorite fruit and add cinnamon.)
Sample sahur menu:
- 2 eggs
- 1 slice of reduced-salt cheese (30 grams) or 3 tablespoons of curd cheese
- 3 whole walnuts or 10 almonds or 10 hazelnuts (raw)
- Cucumber, tomato, greens
- 2 slices of whole wheat bread or rye bread or 2 handfuls of whole wheat pita bread.
What to Eat for Iftar?
- When breaking the fast in iftar, you should first start with soup or dates and rest for 10-20 minutes, then move on to the main meal.
- As a main course, instead of very oily, pastry, fried dishes, vegetable dishes with olive oil , grilled meatballs, chicken, vegetables with meat, etc. you should choose. So you get fewer calories.
- Salad should be included with the main course . This will prevent you from overeating, and thanks to the fiber it contains, it will work your intestines better and speed up your metabolism.
- Let our serving plate be as small as possible so that we can see a lot of food.
- Metabolism slows down quite a bit in the case of inactive and constant lying down throughout the day, this time it causes weight gain even if it is eaten less. Walking 1.5 hours after iftar will both relax the stomach and speed up the metabolism. If we take caffeine half an hour-1 hour before walking, fat burning accelerates. For this, we can consume unsweetened Turkish coffee or green tea.
- Active life is an indispensable part of life, not just diet. It reduces risks such as cholesterol, constipation (constipation), osteoporosis (bone loss), breast cancer, depression symptoms, cardiovascular diseases, hypertension, glucose intolerance, type 2 diabetes; In addition, the level of endorphins increases, which is the body’s natural pain reliever and happiness substance.
- If you want to eat sweets, milk desserts should be preferred instead of sherbet and pastry desserts, which are very caloric . (You can benefit from my diet dessert recipes.) You can consume your dessert 1-1.5 hours after iftar. In this way, you can create a diet without restricting yourself too much without taking too many calories.
- 1 bottle of plain mineral water every day is useful for mineral and vitamin supplementation. (Lemon can be squeezed into it.) Vitamins and minerals contribute to the healthy functioning of metabolism.
- Green tea can be consumed to accelerate weight loss, but it should be consumed in a maximum of 2 cups and after iftar.
- 1 handful of pita bread is equivalent to 1 slice of bread , you can adjust your portions accordingly. Consuming pita hot causes a sudden rise in blood sugar. So it makes you hungry faster.
- Let’s pay attention to the amount of fruit. Because a large amount of consumed fruit makes belly fat.
- The cooking method should be grilled, baked or boiled. Let’s not forget that the food we eat outside the home contains more oil than it should be and is cooked under unsuitable conditions. For this reason, be aware that the meals you cook at home are healthier and give importance to your kitchen.
5 Tips to Speed Up Metabolism During Ramadan
Since there is a long-term hunger during Ramadan, when we neglect the things to be considered during this period, the metabolism slows down very much, and because the metabolism slows down, people start to gain weight when they switch to a normal diet routine in the post-Ramadan period.
During the fasting period, which lasts for an average of 12-14 hours, the metabolism will slow down. However, thanks to what you consume in iftar and sahur, you can keep your metabolism active until the next iftar and sahur. You can spend the month of Ramadan in the best way possible only by making healthy choices.
Therefore, it is very important not to slow down the metabolism while fasting during Ramadan . Here are the things to watch out for:
- If there is insufficient water consumption throughout the day, the functioning of the body becomes difficult, so the metabolism slows down.
- 1 liter of water should be consumed in sahur and at least 1.5 – 2 liters of water should be consumed in iftar.
- Tea, coffee, herbal teas, etc. are not included in this.
2) Mineral Supplement
- The support of minerals is very important in the functioning of the body. Therefore, it is also very effective in accelerating the metabolism.
- Since we cannot consume anything during the day, a glass of mineral water that you will drink after iftar is very useful as mineral support, acceleration of metabolism, and prevention of water loss.
- Patients with high blood pressure and those suffering from edema may prefer natural mineral water brands with low salt content ( indicated as Na on the label ).
- When talking about mineral supplements, you should not skip the fruit. Although they have deteriorated the fruit recently, fruit is very, very important to us.
- Thanks to the fibers in its content, it supports our intestinal health, and thanks to the vitamins and minerals it contains, it accelerates the metabolism as it supports the body functioning.
- Portion control is very important in fruit, as the balance of everything is healthy. Less decision, most loss account 😉
- Being at rest during the day with the feeling of hunger slows down the metabolism.
- Activities such as low-paced walks, pilates and housework can be done during the day.
- Heavy exercises and walks can be done at least 2 hours after iftar.
- After getting up from the iftar table, it is recommended to wait for a while and rest. If you take action immediately for sports; Your stomach and heart may tighten with the effect of what you eat.
- You can relax your stomach by walking 45 minutes after iftar.
- If you regularly take a walk after each iftar, your metabolism will work actively and weight gain will be prevented.
5) Portion Control
- After a long period of hunger, we should not eat whatever comes before us at iftar. Let’s not think, “However, I haven’t eaten for hours, I deserve this.”
- Afterwards, you may encounter sad numbers on the scale, and even worse, you may lose your health. For portion control, we should eat the food slowly, we should not touch the table as much as we can eat on our own plate.
- Pots and baking trays should not come to the table before the meal. When it is, the second plate is easily eaten. In order not to eat more than necessary, 1 bowl of soup must be drunk after breaking the fast with iftar in this period. There should be a break of 10-15 minutes. In this way, digestion will be more comfortable and you will not experience stomach problems such as bloating.
- Before starting the main course, there should be salad consumption so that there is less room for the main meal in the stomach. In this way, you will be very full by taking less calories. 😉
I wish you a peaceful, healthy and happy Ramadan…