Sahur Menu Recommendations for Diet: Make Fasting Stay Energized and Weight Loss

Illustration of the sahur menu for a diet (photo: Pixabay/Katya_Ershova)

YOGYAKARTA - Fasting does not mean you have to stop your weight loss program. In fact, with the right diet, you control calorie intake while keeping your body energized throughout the day.

During the month of Ramadan, eating sahur becomes an important moment to replenish energy reserves before fasting for dozens of hours. For those of you who are on a diet, the selection of food at sahur should not be arbitrary. Choosing the right diet sahur menu can help hold down hunger for longer, prevent fatigue, and reduce the desire to overeat when breaking the fast.

So, what are the recommended fasting menus for diet? Summarized from various sources, see the complete information in the review below.

Rules for Diet During Fasting

Basically, the principle of fasting diet is the same as a healthy diet in general, namely limiting the calories that enter so that it is less than the calories burned through physical activity.

During fasting, meal time is more limited, only during sahur and breaking the fast. This condition can actually help control calorie intake. However, many people actually "take revenge" by overeating when breaking the fast, so that the calories that enter actually exceed daily needs.

In order for this not to happen, it is important to regulate the eating pattern since sahur. Sahur which is done close to the time of imsak can help the body store energy and fluids more optimally, so that hunger and thirst can be more controlled throughout the day.

Recommended Sahur Menu for Diet

Choosing a menu for fasting for a diet should pay attention to balanced nutrition, ranging from complex carbohydrates, proteins, to fiber from vegetables and fruits. In addition to the type of food, portions also need to be controlled so as not to be excessive.

Here are some food choices that are suitable for consumption during sahur.

Complex carbohydrates

Complex carbohydrates are an important source of energy during sahur. This type of carbohydrate is digested more slowly so that it gives a longer feeling of fullness and keeps energy stable during fasting.

That way, you won't get hungry easily and can avoid overeating when breaking the fast.

Some examples of complex carbohydrates that can be used as a sahur menu for a diet include:

Red rice Whole wheat bread Oatmeal Oatmeal Pasta Quinoa Potatoes with skin

Consumption of about one serving or equivalent to 100 grams of red rice is enough to meet energy needs.

Low-fat protein

Protein plays an important role in helping the weight loss process. This nutrition can increase satiety for longer and help improve and build body tissue.

In addition, protein also supports the body's resistance during fasting. Recommended protein sources for the diet include:

Fish without skin, lean meat, eggs, tahini and tempeh, legumes such as red beans or soybeans

Choose healthy cooking methods such as boiling, steaming, or baking, and avoid frying to keep calories under control.

Vegetables and fruits

Vegetables and fruits must be included in the sahur menu for a diet because they are rich in fiber, vitamins, and minerals. Fiber content helps slow down digestion so that fullness lasts longer.

In addition, vitamins and minerals play a role in maintaining stamina and preventing dehydration during fasting. Try to consume two to three servings of vegetables and fruits during sahur, for example, clear vegetables, stir-fried vegetables, bananas, apples, or papaya.

Additional Tips to Make Fasting Diet Successful

In order for the results of the diet to be more optimal, you can also apply the following tips:

drink enough water during sahur avoid foods high in sugar and fried foods eat in balanced portions stay active or do light exercise

With the right settings, fasting can actually be an ideal moment to lose weight healthily. The key is to consistently choose a menu for a nutritious, low-calorie diet, and be able to make you full for longer.

That's the information about the diet menu for sahur. Get other interesting news updates only at VOI.id.