Start Ramadan; These tips will help you to conquer a hungry feeling
Today begins Ramadan. In other words, as of today Muslims fast for a month. And that means: No eating or drinking between sunrise and sunset. It is a month of tolerance, charity, fraternity, reflection and forbearance. Solidarity with our fellow human beings in need is what it is all about. A nice gesture, but fasting is certainly not easy. Especially when you come from a culture with a wide variety of delicious food! A few tips to counteract the feeling of hunger did not seem a bad idea to us.
1. Drink extra water
Not drinking during the day is really tough and certainly a challenge for your body. In order to stay hydrated, it is important that you drink well in the hours when you can. Try to drink about 1.5 to 2 litres of water a day.
2. Have a high-fibre breakfast
Breakfast, the last meal before sunrise, is an especially important meal during Ramadan. It is the energy for the whole day. With just a slice of bread and cheese you will have a hard time. Therefore, it is best to choose ingredients rich in fibre and to increase the size of your portions. Fibres are digested slowly, which means that products rich in fibre give you a longer feeling of satiety. Choose wholemeal products such as: wholemeal bread, wholemeal pasta, oatmeal, etc. And combine this with (dried) fruit, vegetables, seeds, nuts and also legumes contain a lot of fibre.
3. A banana for ‘dessert’
Finish your breakfast with a banana. Bananas are rich in calcium and retain moisture. This makes you less likely to get thirsty. Other calcium-rich foods with a similar effect are avocado, dates and dried peaches.
4. Get some extra sleep
Extra sleep = extra energy. And you’ll need it this month. If you can, start work a little later so you can sleep a bit longer. Or start earlier and take a nap at the end of the afternoon.
5. Skip fatty dinner
It takes your body 8 to 9 hours to burn fat, which means you won’t be hungry when it’s time for breakfast again. So in the evening, after sunset, it is better to choose protein-rich foods in combination with carbohydrates. Your body will burn these in 1.5 to 4 hours, providing your body with new energy in the morning, before sunrise.
6. Avoid stress
Ramadan or not, you should always avoid stress. But especially now, in this period, stress can make it extra difficult for you. Excessive stress increases the hormone cortisol. It is known that a high level of cortisol increases the urge to eat. Stress can also lower your satiety hormone, causing the ‘full’ feeling to disappear. So try to meditate more, empty your head by exercising and avoid stressful situations and decisions. Your body simply cannot cope with this now.
For those who will be fasting this month: Good luck and stay focused on your own health.