Long fasting and reduced fluid intake during Ramadan can significantly affect the body. Proper suhoor and iftar planning helps preserve energy and supports health.
Suhoor: Preparing for Long Hours
Suhoor should not be skipped; it is the key source of fuel for the day. Slowly digested foods such as whole grains, eggs, nuts, and yogurt improve satiety duration. Very salty foods increase thirst. Hydration should be spread from iftar to suhoor rather than consumed in one large amount.
Ideal Suhoor Plate
- Eggs (boiled, menemen, or omelet)
- Whole wheat bread or oats
- Yogurt or kefir (probiotic support)
- Olives, walnuts, almonds
- Fresh vegetables: tomato, cucumber
Iftar: Sequence Matters
Breaking fast with dates or olives plus water is both traditional and beneficial for rapid glucose correction. Starting with soup helps prepare the stomach. Moving directly to heavy fatty meals can increase indigestion, reflux, and weight gain. A short 15-20 minute pause before the main meal is ideal.
Avoiding Weight Gain in Ramadan
Many people gain weight in Ramadan due to excessive high-calorie intake between iftar and suhoor. Portion control, limiting dessert quantity (preferably 1-2 hours after iftar), and regular walking can help prevent this.