Tips to Reduce Hunger Feelings While Fasting
The holy month of Ramadan is of exceptional importance to Muslims, but some find it difficult to cope with hunger and thirst during the fast, and some feel tired and tired from abstaining from food and drink. All day long.
Satisfaction during fasting does not depend on the amount of food a person eats during Iftar, but on its quality and how it is consumed.
In this regard, a team of nutritionists and health experts offer tips to reduce the feeling of hunger during fasting and keep the body hydrated as much as possible.
A Warrior’s Retreat
Comprehensive nutritionist Osma Ghani explained to the newspaper: “Los Angeles Times”. The American says that fasting is good for our body and gives it rest, and that “fasting pushes our body on the road to recovery”.
She explained, “Our digestive system has been working continuously since we were born, so when we rest on it, we allow the body to shut down and shed some dead cells and cleanse itself.”
In the same context, nutritionist Somaya Khan pointed to other benefits of fasting, including “controlling blood sugar, improving heart health and brain function.”
He added that the main purpose of fasting is “the observance of conscience, discipline and restraint”, and advised that moderation is important when eating and that we focus on food.
Here are some tips to help you get the best results from fasting, not destroy your fruits during Iftar, and reduce feelings of hunger and thirst throughout the day:
Breakfast is a very important meal – it can make or break your day. Free well health (Very Well Health) “Breakfast should be as balanced as possible with complex carbohydrates, protein, healthy fats and enough fibre, which helps you stay full longer and provides more energy without feeling lazy.
Suhoor Body Fuel
The Prophet (peace be upon him) advised Muslims to eat suhur, and he said: “Take suhur, for there is a blessing in suhur. He also urged delaying it.
In addition to its religious virtues, nutritionist Shamila Malik has highlighted the importance of Suhur in relieving hunger and said that some people may sleep and not eat Suhur in order to feel hungry during fasting.
“When you eat most of the calories at breakfast and then at bedtime, it affects the metabolism and leads to weight gain. So it’s good to separate the calories, some of them at breakfast and some in Suhur.”
Protein and fiber to increase satisfaction
Eating foods high in protein and fiber helps to provide energy to the body for a longer period of time because digestion and absorption in the body takes longer.
Somaya Khan explained that protein-rich foods include eggs, yogurt, Greek yogurt, beans, legumes, fish, chicken, and nuts.
Eating whole grain carbs like whole grain bread and oats and healthy fats like butter and nuts will keep you feeling full throughout the day.
On the other hand, a high intake of other simple carbohydrates such as sugar and white bread causes blood sugar levels to rise, making you hungrier.
Fiber is a magic solution
Experts stress the importance of eating fiber-rich foods like fruits and vegetables, as they help keep the body hydrated and contain essential vitamins and minerals.
Dietitian Somer Hadat says, “Sleep patterns or changes in diet, such as meal times, bowel movements, and hormonal changes in your body, can also lead to increased appetite, and how to combat these symptoms is to eat fibre”.
Water is your friend
The most important way to prevent thirst and dehydration is to drink enough water and make sure he drinks enough water for his normal body, even if there is little time to break the fast during Ramadan. Day, that is to say at least two to three liters per day according to the prescriptions of the doctors.
Instead of drinking a large amount of water in one dose at breakfast, it is recommended to drink some water throughout the iftar period to get the best hydration for the body, instead of urinate frequently and keep the body hydrated. .
Experts have cited a range of other tips for reducing thirst, including:
Drink sodium-rich foods such as fried foods, pickles, canned and refrigerated meats, and fluids with electrolytes such as coconut water, and drink water slowly and steadily, in addition. High percentage of water like watermelon cucumber, zucchini, yogurt, nuts, seeds and peppers.
The best way to tell if you’re dehydrated is to keep your urine color light yellow, and if it’s too dark, increase your fluid intake.
Caffeine and dehydration
Avoid high intake of caffeine from tea, coffee, etc. as it causes miscarriage.
Do not forget to sleep
Maintaining adequate sleep hours can help control hormones, especially hunger hormones such as ghrelin and leptin. So, without enough sleep, you may increase hunger pangs and eat more for breakfast because your hormones aren’t working properly.