The sahur menu is suitable for consumption while on a diet during fasting

Sahur is a time that should not be missed during the fasting month. This is an important time when you can replenish your energy for later use. Especially when you are on a diet during the fasting month, sahur can help you control your appetite when it's time to break the fast. What sahur menu should be on when dieting?

The type of diet for the diet that should be consumed at dawn

Make sure the food you eat provides enough energy for your activities during fasting. At dawn, you should pay attention to the type of food you eat. In addition, also pay attention to the portion of your meal at dawn. This is important for those of you who want to lose weight while fasting. Overeating at dawn can contribute to excess calories in your body.

Foods that should be consumed at dawn are:

Complex carbohydrates

It is important for those of you who are on a diet while fasting to eat a menu with complex carbohydrates at dawn.

Complex carbohydrates are high in fiber which can keep you full longer and also provide longer energy. So, you don't feel excessively hungry when breaking the fast. Fiber can help you lose weight.

Examples of food sources of complex carbohydrates are brown rice, whole wheat bread, whole wheat pasta, oats, quinoa, potatoes and their skins, and others. You can consume 1 portion of this food at dawn or the equivalent of 100 grams of brown rice.

Protein

Protein can also help you lose weight, so you need to eat a protein diet when dieting for Suhoor. In addition, protein is also needed by the body to replace or repair damaged body cells and boost the immune system.

If you want to lose weight, choose protein sources with low fat content, such as fish, lean meat, skinless chicken, and eggs.

You can also eat vegetable protein sources, such as tofu, tempeh, red beans, green beans, soybeans, and others.

The key is in the cooking method you use. Choose a cooking method by boiling, steaming, and baking instead of frying.

Frying food will only increase the fat and calorie content of the food, even though it does taste better. You can eat 1-2 servings of this protein source at dawn.

Vegetables and fruits

This is a mandatory intake menu for those of you who are on a diet and want to lose weight during fasting, especially during Suhoor. Vegetables and fruits contain lots of fiber as well as various vitamins and minerals needed by the body.

Of course, this intake is very necessary while you are fasting. At least, the vegetables and fruits that you should consume at dawn are 2-3 servings.

Sahur menu when dieting during fasting

At dawn, at least meet your calorie needs of 500-600 calories. Some examples of the suhoor diet menu with a calorie range are:

Menu 1 : grilled chicken; scrambled egg; tofu Pepes; spinach, broccoli, and steamed corn; fruit salad

Menu 2 : boiled potato with the skin; beefsteak; sauteed green beans, carrots and corn; fruit soup

Menu 3 : oatmeal; roasts; Red beans; a roasted red spinach mixed egg omelet; bananas and apples

Menu 4 : Red rice; boiled chicken; tofu and bacem tempeh; clear vegetables filled with carrots, cabbage, corn, tomatoes; watermelon

Menu 5 : whole wheat bread filled with ham, eggs, lettuce, carrots, and cucumber; fruit salad with Greek yogurt

x