5 Best Foods to Eat After Ramadan Fasting
7 mins,
After fasting, it is natural that you get very hungry, and the first thing you want to do is to load up with your favorite dish. Actually, there is nothing wrong with this. The problem is your choice of meals. Are they the best foods to eat after Ramadan fasting?
For a long time, humans have been fasting, either for religious reasons or simply because they do not have any food. But in recent years, fasting, commonly known as intermittent fasting, has become the latest health and fitness trend.
Fasting lasts for a particular period of time after which you have to end the fast by eating. Eating the wrong food after fasting not only negates the benefit of the fast, but it may also cause unpleasant side effects such as bloating and stomach pain.
There are different suggestions on the best foods to eat after fasting, but the summary of them all is that these should be natural foods (not processed), easily digestible, and low in carbs and sugar. Some of the best foods to eat after fasting are:
You can end your fast with zero-calorie fluids such as water and coffee, or fluids with natural sugar and nutrients for energy, such as fruit and vegetable juice, smoothies, soups, and broths.
Vegetables such as spinach and kale are healthy, light, and loaded with lots of nutrients such as vitamins C, K, A, E, and B6 and minerals such as folate, potassium, magnesium, iron, and calcium.
Leafy greens are also a rich source of fibre, which helps to keep you fuller for longer, promotes weight loss, regulates blood sugar levels, supports digestion, and prevents constipation.
You can eat leafy vegetables as soups, salads, juices, or smoothies.
Eggs are one of the best foods for breaking a fast. They are low in calories, rich in protein, a source of healthy fat and can keep you satiated for longer.
Eggs are rich in leucine, an amino acid that, according to research, helps in muscle building, regulation of blood sugar levels, aids in weight loss and promotes growth and development, especially in children.
Fish are a good source of protein, healthy unsaturated fats, and vitamin D. Fish should be on your list of the best foods to eat after fasting. You can enjoy it as a fish soup or broth.
Foods such as yogurt. Yogurt, especially unsweetened yogurt, is one of the best foods to eat after fasting. During fasting, you may lose some of the bacteria in your gut.
Fermented foods can help to replenish those good bacteria and promote a healthy gut as they contain probiotics. A healthy gut helps in digestion, boosts immunity, and, according to a recent study, promotes weight loss.
Fruits are another great food to take after fasting. It can be fresh or dried fruits. Fruits are a good source of micronutrients and fibre. When choosing fruits to eat at the end of your fast, go for fresh fruits that are high in water content, such as watermelon, cucumber, and grapes.
Aside from hydrating you, they are easy to digest and contain lots of minerals and vitamins, so they can quickly energize you and replenish your body with nutrients.
Although our bodies react differently to different foods, it is advised that after fasting, you should avoid foods that can make you uncomfortable and spike your blood glucose levels. Some of the foods to avoid may include:
Note that fasting is not recommended for everyone. Children, pregnant women, the elderly, and people with a history of eating disorders should not fast except with the approval of a qualified doctor.
Although there are no set dietary guidelines on best foods to eat after fasting, it is recommended that you choose foods that will help you achieve your health and fitness goals without any discomfort.
It is equally important that you consult a doctor before fasting if you have underlying health issues like hormonal imbalance, Polycystic Ovarian Syndrome (PCOS), migraine, and diabetes.
Truth is, regardless of your health condition, to be on a safe side, it is pertinent to discuss fasting with your physician to ensure you have the right plan in place.
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Some are more accurate than others. You can calculate your daily calorie needs manually or with the use of an online calculator. For the manual calculation, the average person can simply multiply his/her present body weight by 15 to gauge just how many calories is needed on a daily basis.
The general formula for calculating a calorie deficit is:
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