10 Meals to Help Lose Weight during Ramadan
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14 March 2023 23:02 WIB
TEMPO.CO, Jakarta - Fasting while being on a diet program can be challenging. A healthy diet pattern during Ramadan can be done by dividing meal times into two sessions and the meal should consist of nutritious foods to help maintain body health.
It is important to break the fast in moderation and have a big meal after the tarawih prayer. For suhoor, get a balanced meal while considering your calorie intake.
Here are ten foods to help you lose weight during the fasting month:
- Tea and Dates
Tea and dates are very suitable to consume for iftar or breaking the fast. Both can rejuvenate your body's energy levels lost during the day. Dates also contain potassium, magnesium, iron, vitamin B6, and fiber which are useful for digestion.
- Green Vegetables
Green vegetables are highly recommended for daily consumption, including during Ramadan. They contain carbohydrates, vitamins, antioxidants, and minerals, and are also low in calories. Various kinds of vegetables can be consumed by sautéing or as a salad. The recommended ones include kale, spinach, and radish.
- Salmon
Salmon is rich in omega-3 fatty acids which help reduce inflammation and prevent obesity. Its high-quality protein and various important nutrients keep the body's metabolism running optimally during fasting. Other fatty fish suggested to be consumed are mackerel, sardines, herring, and trout.
- Chicken Breast
Chicken breast and red meat are high in iron and protein with low saturated fat. Chicken breast is highly recommended for consumption while on a diet program during Ramadan. It can be grilled or boiled.
- Potatoes
Potatoes have balanced nutrition, including potassium, vitamins B1, B9, B6, and C, and are also low in calories so it is good for optimal weight loss. You can consume potatoes by steaming or boiling them.
- Eggs
Eggs are high in protein, vitamin D, choline, vitamin B12, vitamin B2, vitamin A, vitamin B5, selenium, calcium, iron, potassium, folate, vitamin E, and zinc. You can have them fried or boiled for suhoor (the early morning meal) or after iftar.
- Avocado
Avocados contain fat, minerals, potassium, and fiber which are a great meal in a diet program. The fat content in avocados is able to maintain appetite so that you don't get hungry easily during fasting.
- Brown Rice
Brown rice is suggested for losing weight, especially during Ramadan as it contains higher protein, fiber, and antioxidants than white rice. Brown rice is also able to fight free radicals, reduce inflammation, reduce chronic disease, and prevent hunger. You can have them for suhoor or after iftar.
- High-fat Yogurt
Yogurt is rich in probiotic bacteria that can improve intestinal function and protect the body from inflammation. Choose high-fat yogurt for your diet runs optimally.
- Oatmeal
Oatmeal is high in fiber, protein, magnesium, phosphorus, and vitamin B1, and has a low glycemic index. Thus, eating oatmeal as a suhoor meal will help maintain energy levels throughout fasting and lose weight.
MEUTIA MURTI DEWI
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