Eating becomes quiet the ritual in the holy month of Ramzan. For some people, fasting is a chore because of their body’s quick metabolism leading them to digest their food within hours of Sehr. Meanwhile, there are some that over-gorge so much during Sehr and Iftar that they end up gaining pounds in days. So how do you eat right at Sehr and light at the same time but stay full longer during fast?
It is simple really. Consume, complex carbohydrates. Okay, okay. Now you will argue that aren’t carbs bad for you? Technically, yes they are. But during the month of Ramzan when you are not eating a peep for some fourteen hours, you need nutrition that will not fail you. Complex carbohydrates tend to break down and release energy slowly keeping you feel full longer. They can be found in foods like barley, wheat, oats, millet, semolina, beans, lentils and wholemeal flour. It is essential to remember that we are talking about complex carbohydrates NOT refined. Refined carbohydrates would be cakes, biscuits, chocolates, breakfast cereals, cheese, white breads etc.
If you are very cautious about not consuming complex carbohydrates then you can opt for a diet that is rich in fibre. Foods with ample amount of fibre are also digested at a slower pace keeping you feeling full longer. Some fibre-rich foods are bran, whole wheat, grains and seeds, potatoes with skin, vegetables like green beans, and almost all kinds of fruit. Some tough meat like red meat is also a great serving in Sehr. It contains complex proteins that take time to break down.
One thing to avoid during Sehr would be caffeinated drinks like tea, coffee, soda etc. The reason is that caffeine is a diuretic making you lose water faster through urination. It also makes you feel more thirsty. However, make sure whatever you drink at pre-dawn is taken AFTER eating solids. If you drink before, it will make you feel full while eating. You won’t be able to eat and shortly after your stomach will begin growling again.
The idea of eating right at sehr also includes making your diet wholesome. So ensure that you are consume all the properly calculated nutritional value as well. Avoid all oil and fried items in the menu. And happy fasting!!