Worried About Gaining Weight After Fasting? This is how to prevent it
The fasting moment should be an opportunity for those of you who want to run a weight loss program. However, in some people, the fasting month can actually increase body weight. So, how do you prevent weight gain? Check out the explanation below.
Effective Ways to Prevent Weight Gain after Fasting
So that you can feel the full benefits of fasting, managing portions and choosing the right food is important. This is useful to help prevent weight gain after a month of fasting.
The following are some tips so that you don’t gain weight during fasting, including:
1. Portion Control
Controlling food portions at dawn and iftar plays an important role so that you don’t gain excess weight. An easy way to control food portions is to not over-consume one type of food.
Foods that often cause weight gain are foods that contain lots of carbohydrates and fat. For that, limit carbohydrate consumption to a maximum of 4-5 servings a day. Rice, bread, biscuits, cakes made from flour, and sweet snacks are foods that should be limited.
One serving of carbohydrate food equals one scoop of rice or 4-5 slices of white bread or one medium portion of wet snacks (70-80 grams).
In addition, limit fatty foods, both fried and coconut milk foods. This portion includes one serving of side dishes, equivalent to 40-50 grams, which are fried, fried snacks, or snacks that are processed with lots of oil, such as chips or crackers.
Also Read: How to Choose Healthy Snacks for Breaking the Fast, Must Be Noticed
2. Meet Daily Fiber Needs
If the body gets 25 grams of fiber a day, this can help improve digestion and get rid of cholesterol fat in the body better. . This will be very good to prevent weight gain.
Prioritize choosing plant-based foods, such as vegetables, fruit and nuts in large quantities over animal protein foods which tend to be high in saturated fat.
Serve a menu with more of these types of food than you normally consume. Also make sure to provide vegetables and processed fruit at every meal or snack time so that daily fiber intake can be fulfilled.
3. Eat slowly and consciously
Take time to enjoy your food in a focused way by relying on your taste buds completely. For example, how should your food look like? How does it smell and taste?
This method helps control the amount of food you consume. That way, you can avoid weight gain.
4. Stay Physically Active
Try to manage a healthy lifestyle by continuing to exercise with light to moderate intensity. This will prevent weight gain and can help maintain the weight that has been achieved.
In addition to controlling portions and types of food, try to sleep 6-8 hours a day.
Overeating is usually due to chance and lots of free time; usually comes out of boredom. Therefore, you should make a list of activities that can make you physically active.
Then, when the urge to eat starts to kick in, just choose an activity from one of the to-do lists and go for it. Here are some inspiring activities that you can try, including:
- Cleaning the house.
- Read a book.
- Caring for plants.
- Take a walk around the house.
Also Read: 11 Fruits for a Fasting Diet that Make You Full Longer!
5. Consumption of Food Sources of Lean Protein
Protein is the most important nutrient to consume after a month-long Ramadan fast. It is essential to rebuild and repair all the tissues and molecules that have been ‘broken’ and ‘reset’ while fasting.
Protein foods like chicken, fish and lean cuts of beef are great for keeping weight off.
If possible, eat fish (such as cod, salmon, or trout) as they contain omega-3 fatty acids. Omega-3 content serves to suppress inflammation in the body.
- Anonymous. Top 6 Tips to Prevent Overeating After Fastingg. https://www.bodyfast.app/en/overeating-after-fasting/. (Accessed February 15, 2023)
- Robb Wolf. 8 Ways To Minimize Weight Gain After A Fast. https://science.drinklmnt.com/fasting/minimize-weight-gain-after-a-fast/. (Accessed February 15, 2023)
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