Ramadan Diet: 8 Healthy Menus

Crackers with goat cheese & pear

There is a hunger between 15 and 17 hours in Ramadan. This period may vary depending on the season of Ramadan, which falls 10-11 days before each year. Your body, which has been hungry for a long time, will be tired and exhausted towards iftar. Thirst, on the other hand, is severely noticeable towards the time of the adhan. The stomach, which has been hungry for hours, will want to eat all the food at once, and this will return you in weight after days.

Ramadan Diet Lists

  • Canan Karatay List
  • Taylan Cluster Suggestions
  • Dilara Koçak List
  • Ayça Rock List
  • Rare Saddler List
  • Gurkan Kubilay List
  • Ramadan Diet Şeyda Coşkun
  • Ramadan Diet Ayşe Tuğba Şengel

In this article, we have compiled information about the Ramadan diet that will interest you. We will offer you ways to maintain your ideal weight by dieting in Ramadan with the advice of famous dietitians who have made a name for themselves in our country .

It may be thought that the Ramadan diet does not feed the hungry body when fasting, but it is not. The important thing is to create a suitable and nutritious Ramadan diet list in order to ensure that the person reaches his ideal weight according to all his physical characteristics and health status . Ramadan is an ideal time for those who want to make a weight loss diet, but it should not be forgotten that excess weight loss will also harm health.

In this article, all the tricks of a healthy diet by getting the taste of every meal, without being caught in the abundance and diversity of the Ramadan tables, are with you in this article. Since you have different weight and height and we do not know your history of health problems, it would be good to consult a specialist first in the process of deciding the most suitable one for the Ramadan diet lists we will give you. Thanks to the lists, you can find answers to your questions about what to eat at sahur and what to eat at iftar time .

Ramadan Diet: 8 Healthy Menus

  • Many dietitians have prepared a diet list for Ramadan in order to eat healthy and provide weight control in Ramadan . We have itemized these planned lists for you.
  • How is the Ramadan diet done? What should the Ramadan diet be like?
  • How much of which foods should be included in the Ramadan diet menus? How much weight does the Ramadan diet make for those who do not have a chronic disease?
  • So, how to create a healthy Ramadan diet menu ?
  • What is the diet like in Ramadan and are the diet lists so strict that they leave the person very hungry?
  • Those who lose weight with the Ramadan diet generally say that the lists they apply are the lists prepared by experts.
  • With the diet program application in Ramadan, you can easily bring your digestive system to its healthiest state, which is relieved by the effect of fasting.

Here is a list of 8 types of Ramadan diets recommended by experts in the field in our country :

1) Ramadan Diet Canan Karatay List

For sahur:

  • 2 eggs cooked to desired consistency
  • Omelet in butter, menemen
  • 1 matchbox of unsalted cheese
  • 1 coffee cup of hazelnuts, walnuts or almonds
  • 10 unsalted olives
  • Tomatoes, cucumber green peppers and greens
  • 2 cups of tea or milk. 1 serving of soup

For Iftar:

  • It is one of the types of dishes such as 1 portion of eggplant kebab, meatballs, vegetable dishes, shrimp, lamb chops in the oven, sultan’s kebab, tray kebab, and frying pan.
  • The other is 2-3 spoons of rice or 3-4 wraps. 1 portion of tzatziki, salad, ayran and plenty of water.

2) Ramadan Diet Thai Cluster Suggestions

For sahur:

  • Option 1: Fat-free wholemeal toast. It will consist of two slices of light bread and a matchbox of cheese.
  • Option 2: A glass of buttermilk or diet milk, tomato, cucumber, parsley. A portion of fruit (excluding bananas, figs, grapes and melons) should be eaten before going to bed.
  • Option 3: Vegetable meal prepared with a tablespoon of oil, salad, 200 g diet yogurt and a slice of whole wheat bread are preferred until satiation.
  • Option 4: Six tablespoons of rice or pasta, salad, 200 g diet yogurt

For Iftar:

  • Fasting is broken with 1 glass of water.
  • A slice of cheese and bacon can be eaten with a slice of pita.
  • Then a hot soup is drunk. In the first week, 2 hours after iftar, a vegetable meal with or without meat and a bowl of yogurt are eaten until satiation.
  • In the second week, meat dishes and salad may be preferred. Legumes are consumed in the 3rd and 4th weeks.
  • Yogurt should be accompanied by meals.
  • The fruit is eaten 2 hours after the meal.
  • Dessert selection should be in favor of 1 bowl of milk desserts.

3) Ramadan Diet Dilara Koçak List

For sahur:

  • 1 cup of boiled macaroni and cheese or yogurt can be eaten or
  • 1 slice of low-fat pastry, 1 bowl of yogurt and low-sugar compote
  • 1 toast, 1 glass of milk and 1 fruit
  • 2 slices of bread, 1 slice of cheese, 1 egg, 1 fruit, 2 dried apricots, 2 walnuts
  • 1 bowl of soup, 1 slice of bread, 1 plate of vegetable food, low-fat yogurt, 1 date. Sahur can be made with one of these ingredients.

For Iftar:

  • Drinking plenty of water is important.
  • 1 date or 2 dried apricots
  • 2-3 olives or 2-3 pieces of walnuts
  • 1 slice of low salt cheese
  • 1 ladle of soup
  • 1 handful of pita bread
  • 1 portion of meat or chicken, vegetables or fish-chicken or legumes with vegetable garnish
  • 2 slices of bread or 4 spoons of rice-pasta

4) Ramadan Diet Ayça Rock List

For sahur:

  • Handful of cheese
  • 7 olives
  • 4 slices of toasted rye bread
  • Lots of cucumbers and tomatoes
  • She recommends 1 slice of watermelon and unsweetened tea.

For Iftar:

  • Breaking the fast with 2 dates and warm milk
  • 1 bowl of warm soup
  • 3 grilled meatballs
  • 3 tablespoons of vegetable food
  • 3 slices of toasted rye
  • He recommends 2 glasses of watery ayran.

5) Ender Saraç Ramadan Diet List

Ender Saraç states that the Ramadan diet will make it easier for you to lose 10 kilos. As long as you do not go out of the diet list, it is quite easy to lose weight in Ramadan:

For sahur:

  • Light tea (without sugar)
  • 1 boiled egg
  • 3 slices of cheese
  • 3-4 slices of bread
  • 2 walnuts
  • Tomato
  • Cucumber

For Iftar:

The fast is broken with 1-2 dates and 1 ladle of soup.

  • 1st option: 5 tablespoons of vegetable food and 1 large bowl of tzatziki, 2 slices of bread, salad;
  • Option 2: 5 tablespoons of olive oil and vegetable dish, salad with yogurt, 2 small slices of pita bread, salad;
  • 3rd option: 4 grilled meatballs or grilled chicken, roasted vegetable salad, 1 glass of buttermilk, 2 slices of bread, salad. Green tea after dinner.

6) Ramadan Diet Gürkan Kubilay List

For sahur:

  • 1 boiled egg
  • 3 slices of cheese
  • Lots of tomatoes and cucumbers
  • 3 teaspoons peanut butter or jam
  • 7 green olives
  • 3 slices of toasted whole wheat bread and unsweetened tea.

For Iftar:

  • In the diet list containing about 2000 calories, 1 glass of warm water and 2 dried apricots and 3 dates are included in iftar. 1 bowl of tomato or tarhana soup.
  • 4 grilled meatballs or 200 grams of chicken when the stomach rests a little. 6 tablespoons of vegetable food. 5 spoons of bulgur pilaf. Lots of salad. 2 slices of toasted whole wheat bread and 1 glass of buttermilk.
  • 2 hours after iftar, fruit salad should be eaten.
  • One hour after eating fruit, yogurt should be consumed.

7) Ramadan Diet Şeyda Coşkun

For sahur:

  • 1 large peach
  • He recommends consuming 3 spoons of oats and half a cup of almond milk.
  • 1 egg white should be consumed alongside this healthy menu.
  • You should use your tea preference for nettle tea. Coconut water for thirst is also on the list.

For Iftar:

  • Half a liter of lemon and ginger water.
  • 1 date and 2 olives.
  • Shepherd’s Salad with Curd Cheese.
  • Purslane soup.
  • Mushroom sauteed meat and toasted whole wheat bread.

8) Ramadan Diet Ayşe Tuğba Şengel

For sahur:

  • 1-2 boiled eggs
  • Maximum slice of low-fat feta cheese
  • 2-3 walnuts (If there is no walnut, olive)
  • Up to 2 slices of brown bread
  • 1 bowl of yogurt
  • 1 serving of fruit
  • unlimited greenery
  • 1 glass of mineral water

For Iftar:

  • 1 glass of water at startup
  • 1 date or 2 olives
  • 1 bowl of soup
  • 4-5 meatballs
  • Vegetable dish with olive oil in a small plate
  • 1 bowl of yogurt
  • 1 slice of pita or 3-4 spoons of rice or pasta
  • 1 bowl of lemon salad with olive oil
  • 1 serving of fruit 2-3 hours after iftar

Dietary Benefits and Harms in Ramadan

  • Doctors find it inconvenient for people with blood pressure and diabetes to fast during Ramadan.
  • The Ramadan diet can also be dangerous for the elderly and chronic patients.
  • For this reason, it will be the healthiest decision to consult your doctor before applying the Ramadan diet in terms of health.
  • While you can lose weight by choosing healthy foods, you can also gain weight by making wrong choices.
  • You can renew your body by doing a cleansing diet in Ramadan. If you are already healthy and at your ideal weight, or if you are only a few kilos overweight, eating in Ramadan without missing a lot of measure will strengthen your body health.
  • Diet actually means the regulation of meals in a healthy diet in general.
  • The benefits of moderate nutrition in Ramadan, that is, the benefits of the Ramadan diet , have a positive effect on all our systems.
  • One of the most important things to consider when preparing the sahur menu and setting up the iftar tables is not to overdo it. Nutritious tables consisting of plain and natural products make it easier to benefit from the benefits of fasting in the most efficient way.

Healthy Eating Tips During Ramadan

  • Different foods should be preferred in sahur and iftar. Since the two meals are experienced at separate times, it is recommended to prefer light foods at sahur so that the person does not feel discomfort.
  • Foods that prevent nausea and indigestion should be eaten at sahur. Vegetables, fruits, whole wheat and whole wheat products, and potatoes can be your choice at sahur time.
  • Desserts and fried foods should be avoided in sahur meals. These foods cause stomach ache and upset. Likewise, foods containing sodium and salt should be avoided as they will create a feeling of thirst.
  • In order not to experience stomach indigestion during the period until sahur , heavy meals should be avoided at iftar meals. Dough dishes, fries and bread made from white flour will tire the fasting stomach.
  • When you want to consume healthy foods, you can prepare your favorite vegetables by cooking them in the oven. Thus, it will be less oily and easier to digest.
  • In order to lighten the load on your kidneys, you should consume plenty of water from iftar to sahur. Thus, you can easily get rid of the harmful substances that accumulate in your body, which is dehydrated throughout the day. You should stay away from acidic drinks.
  • You should choose low-fat foods in your meals . Semi-skimmed milk and dairy products, low-fat meats may be your preference.
  • Instead of consuming sweets and drinks containing sugar, you can benefit from fruits and compote. When you want to eat sweet, you can choose milky and light desserts.
  • Drinks preferred after iftar should be decaffeinated . Caffeinated drinks cause dehydration throughout the day. This can make you thirsty until iftar.
  • Take care to consume hot foods at sahur. Hot soup and breakfast will keep you full all day long.
  • In both meals, you should be careful to eat without haste. Foods that are eaten fast will put sudden pressure on the stomach and will tire the stomach.
  • The Ramadan diet should be prepared individually by a dietitian.
  • If you are a healthy person and want to benefit from the suggested lists, it would still be useful to consult a specialist. Thus, you can get maximum benefit with the Ramadan diet list.

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