If You Don't Want to Gain Weight During the Holiday, Follow These Tips

Do Not Gain Weight During the Holiday—Follow These Recommendations Prolonged fasting and reduced food intake during Ramadan can cause metabolism to slow down. Anadolu Health Center Nutrition and Dietetics Specialist Başak İnsel Aydın notes that people rapidly returning to their usual eating patterns after Ramadan affects weight gain, stating: "The increase in meal frequency from Ramadan into the holiday can lead to digestive system complaints such as stomach pain, bloating, indigestion and heartburn. Combined with blood sugar imbalances, rapid weight gain may occur. For this reason, attention should be paid to foods consumed during the holiday to avoid gaining weight after the fasting period." Noting that the amount of food consumed unnoticed increases during holiday meals amid pleasant conversations with family or friends, Anadolu Health Center Nutrition and Dietetics Specialist Başak İnsel Aydın points out that inability to refuse sweets, chocolate, pastries and syrup-based desserts offered during the holiday can rapidly elevate blood sugar and lead to consumption of high-energy foods. She offers healthy nutrition recommendations for Ramadan Holiday:  

Do not skip breakfast

Nutrition and Dietetics Specialist Başak İnsel Aydın reminds that for most families, the first day of the holiday means a pleasant family breakfast, stating: "At these abundant tables where portions easily exceed recommended amounts, various food items with high glycemic load may be present. The day should begin with a light breakfast and meals should not be skipped throughout the day. Fried or roasted foods should not be eaten at breakfast."

Avoid sugar at breakfast since sweets will be offered during holiday visits

Since traditional sweet offerings occur during holiday visits, Başak İnsel Aydın recommends avoiding sweet foods such as sugar and honey at breakfast, noting: "Raw vegetables such as tomatoes, cucumbers, parsley and fresh peppers should be consumed abundantly, low-salt cheese should be preferred. Boiled eggs should be preferred. Fatty foods such as sausage, salami and processed meats, and pastries such as börek should be avoided. Choosing whole grain bread as your bread will control blood sugar and prevent hunger throughout the day."

Prefer milk-based desserts

Emphasizing that consumption of traditional pastries such as baklava and börek, and high-carbohydrate, high-glycemic index foods such as chocolate and candy cause both digestive system discomfort and blood sugar fluctuations, Başak İnsel Aydın states: "Since syrup-based sweets carry greater risk for those with heart disease, diabetes and high blood pressure, low-sugar milk-based desserts should be preferred."

Do not neglect water intake

Stressing that reduced fluid intake during Ramadan must be compensated during and after the holiday, Başak İnsel Aydın notes: "Particularly during the holiday, consumption of tea, coffee and sugary beverages can overshadow fluid needs. 2-2.5 liters of water should be consumed daily. Consuming herbal tea at snack times helps increase fluid intake. At the same time, it supports activation of slowed metabolism."