Table of contents:
- How many calories should be consumed if you want to diet while fasting?
- Examples of iftar and sahur menu while on a diet
- Iftar takjil menu
- Sample menu 1:
- Sample menu 2:
- The meal menu after the Tarawih prayer
- Sample menu 1:
- Sample menu 2:
- The menu at dawn
- Sample menu 1:
- Sample menu 2:
- How to reduce carbohydrates on the iftar menu for the diet
Fasting can be an opportunity to lose weight, aka diet. Diet during fasting is the right time, because eating is limited to only two times per day (i.e. the time of breaking the fast and suhoor). But remember, don't overeat when breaking fast and sahur. This can actually lead to weight gain. Then, how should you go on a diet while fasting? What iftar menu is needed for those who are on a diet?
How many calories should be consumed if you want to diet while fasting?
Even though your meal time is limited during fasting, your food intake needs to be controlled if you want to lose weight. You should reduce your calorie intake by 500 calories per day to get 0.5-1 kg of weight loss per week.
For example, your total calorie intake is typically 2000 calories, so you only need to consume 1500 calories while fasting to achieve weight loss.
However, don't overdo it in limiting your calorie intake. Remember, your body still needs calories to perform its normal functions. At least, you must meet the calorie needs of at least 1200 calories / day to maintain normal body function.
Examples of iftar and sahur menu while on a diet
You can divide your meal times into three times during fasting. Namely, when breaking the fast, after Tarawih prayer or before going to sleep, and at dawn. Divide your calorie intake between these three meal times.
For example, if your total calorie intake per day is 1500 calories, you could divide this into:
- 500-600 calories at dawn.
- 400-500 calories when breaking the fast.
- 500-600 calories after tarawih prayer or before bed.
Iftar takjil menu
When breaking your fast, eat foods that are quickly absorbed by the body. So, the body's energy lost during fasting is replaced, you don't feel weak anymore. Foods that are quickly absorbed by the body are simple carbohydrate foods, such as sweet foods. Examples of the diet menu when fasting at opening time are:
1 tablespoon sweet tea with sugar (37 calories), 3 dates (50 calories), and a sandwich with bacon and cheese (300 calories).
3 tablespoons syrup (111 calories), 3 dates (50 calories), and fruit salad 250 grams (250 calories).
The meal menu after the Tarawih prayer
After the Tarawih prayers you can have a big meal. But remember, after a big meal you shouldn't go to sleep right away. Give more time lag between meals and sleep, at least 2-3 hours. This aims to give the body time to digest food and so that your sleep is not disturbed by being too full.
The following is an example of a meal menu after the Tarawih prayer:
100 grams of rice (175 calories), 50 grams of bacem tempeh (80 calories), 50 grams of pindang fish (100 calories), stir-fried bean sprouts tofu 200 grams (100 calories), 1 apple (50 calories).
100 grams of brown rice (175 calories), 100 grams of pepes tofu (80 calories), 1 serving of skinless grilled chicken (100 calories), 150 grams of red spinach and corn (120 calories), 3/4 fruit mango (50 calories) .
The menu at dawn
The food you consume at dawn should contain lots of fiber and protein. Fiber and protein can help you stay full longer and help you maintain your energy levels longer, so you don't get hungry as quickly as you fast. Examples of diet menus during fasting at dawn are:
1 serving of grilled chicken (100 calories), scrambled egg and tofu (155 calories), spinach, broccoli and steamed corn 300 grams (190 calories), fruit salad 100 grams (100 calories)
1 piece of boiled potato with skin (90 calories), 60 grams of steak (200 calories), sauteed green beans, 300 grams of carrots and corn (190 calories), 100 grams of fruit salad (100 calories)
Choose a food menu that contains a little oil, sugar and salt so as not to contribute to excess calories. Foods that are cooked by boiling, steaming, and roasting are good foods for you to eat while on a diet.
How to reduce carbohydrates on the iftar menu for the diet
Reducing carbohydrate and sugar intake from food is one way to quickly lose weight. A low-carbohydrate diet can increase the body's metabolism and help burn body fat stores. Consumption of foods low in carbohydrates and sugar can also reduce appetite, thereby preventing you from overeating.
Most people gain weight after fasting, usually due to excessive intake of carbohydrates and sugar when breaking their fast. Therefore, choosing iftar and sahur menus that are low in sugar and low in carbohydrates can be an effective way to lose weight se
Healthy adults are encouraged to eat about 300-400 grams of carbohydrates per day. During the fasting diet, carbohydrate intake can be reduced by half to around 150-200 grams. Keep in mind, each person's carbohydrate needs may differ, depending on age, gender, height and weight, activity level, as well as daily calorie needs.
To make it easier for you to calculate your daily energy needs, check the Hellosehat calorie needs calculator.)
Reported on the Medical News Today page, even though you are fasting and accompanied by a diet, you must still meet 40% of the total body carbohydrate needs. Then, most of the reduced carbohydrate amounts should be replaced with protein intake from meat, fish, eggs, and nuts.
In addition, to make fullness last longer, eat more fiber from vegetables and fruit as well as healthy sources of fat from processed milk, coconut oil and butter in your iftar menu.
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