Tips To Avoid Overconsumption Of Kalori During The Month Of Fasting

Illustration (Chan Walrus/Pexels)

JAKARTA - For Muslims who perform fasting, the frequency of eating during the month of Ramadan has indeed decreased to twice a day, namely during sahur and breaking the fast. However, nutritionist and health education content creator Putri MJ S.Gz said that if it is not accompanied by the right selection and ordering of food during breaking the fast or sahur, the daily calorie intake can actually exceed the body's needs during the fasting month.

"Fasting is a good moment to reduce calories, because we only eat it twice, as long as the food we choose when breaking the fast is the same when suhoor is right, according to nutritional needs, which have been reduced for obese people," he said at an education event regarding obesity in Jakarta, as reported by ANTARA.

The nutrition graduate from Diponegoro University said that people who are obese during fasting can reduce calorie intake from 300 to 350 by monitoring nutritionists. According to him, efforts to reduce calorie intake during fasting can be done by following a planned calorie deficit diet accompanied by exercise.

Putri advises people who fast to consume many vegetables and fruit during sahur or iftar because they do not contain excessive calories. He said, the portion of eating when breaking the fast should not be too large. In this case, people with obesity can break the fast with fruit ice that does not use a lot of milk.

If you are used to eating rice as the main food, Putri said, the portion is better than effective so as not to cause excess calorie intake. According to him, rice can also be replaced with other sources of carbohydrates such as corn, sweet potatoes, and bread.

"As in the balanced nutrition guidelines, it is recommended to eat a variety of carbohydrates. Corn or bread if the calories are around 400-500, it is said to have a heavy meal," he said.

He also advised people with obesity to exercise for at least 150 minutes a week if they wanted to lose weight.

"Sports are not arbitrary, so they are really measurable, the duration meets the standards, and the sports are combined between cardio and lifting the burden to achieve weight loss," he said.