Healthy Iftar and Suhoor to Reduce Belly Fat
If you want to reduce belly fat and have a healthy Iftar and Suhoor, then the type of food you consume matters. I will share with you four foods that you can include in your Iftar and Suhoor, as well as three types of foods to avoid. These foods will not only help you in reducing fat but also keep you energetic throughout the fasting period.
And you can grow your vegetables in your own garden
For Iftar and Suhoor,
number 1: sour yogurt.The first item you can include is making a drink with sour yogurt.
You can make a drink with one cup of sour yogurt, one cup of water and a pinch of salt. This drink is easy to make and can be customized by adding mint leaves, ice, lemon etc. It is very simple and useful. It helps replenish electrolytes, such as sodium, potassium, calcium, which are essential minerals for the body. It also contains high-quality protein, which keeps our muscles and bones strong and reduces long-term hunger.
Number 2: Fruit salad is rich in antioxidants, fiber and nutrients. Mango, apple, banana, papaya, grapes, guava along with dates, sour yogurt and honey can make a delicious fruit salad in your Iftar menu. Antioxidants in fruits help destroy harmful chemicals called free radicals. Free radicals damage our cells, leading to diseases such as heart disease, diabetes, and even cancer. Fiber aids digestion and is found only in plant-based foods. It is not found in fish, meat, milk or eggs. So every day you must have some fruits, vegetables and fiber rich food in your Iftar and Suhoor.
Number 3: Eggs Almost all the nutrients required by our body are found in eggs, hence it is called the nutritional powerhouse. It contains high quality protein.
What does high quality protein mean?
Our body needs protein to build and maintain cells and to keep the body healthy. Amino acids are needed to make proteins. There are 9 types of amino acids, which must come from food. Otherwise, the body cannot make the right protein. Eggs contain these 9 elements, so eggs are called high quality protein.
For Iftar you can have egg salad, very easy to make, boiled egg, cucumber, tomato, lemon juice, coriander, avocado, as desired, onion, pepper, salt, mustard oil or olive oil, you can add chaat masala for taste. It is a perfect energy booster, nutritious protein-based Iftar item.
Other foods that have high quality protein are milk, fish, meat, so keep chicken, meat, fish regularly in Iftar and Suhoor. Another beneficial ingredient in eggs and meat-fish is choline, which is very important for our brain, it helps to maintain many brain functions from memory.
Number 4: Different types of pulses, chickpeas, green peas. It has no fat, good amount of cholesterol, good amount of protein, calcium, potassium and powerful antioxidants.
Foods to avoid
Number 1: fried foods Fried foods are high in calories, so avoid foods fried with oil. Reducing oil in cooking and avoiding fried foods will keep the body healthy, help with gastric problems and keep weight under control. Oven baked or grilled foods are healthier if you avoid fried foods.
Number 2: Sugary foods Avoiding sugary foods is important to lose weight and fat around the liver and stomach. Sugary foods can be even more harmful because after consuming liquid foods, the brain registers less, meaning it doesn’t easily understand how many calories have been consumed. Liquid food consumes a lot of calories but does not satisfy the hunger, so more food is eaten, so it is better to avoid sugar in Iftar drinks, fruit juice, lachi.
Number 3: Carbohydrates or simple sugars This has been found in studies to be very effective in reducing carbohydrates for fat loss. Reducing carbohydrates can help reduce belly fat in particular. Among carbohydrates, those refined carbohydrates are the most harmful. It can be seen that these foods are high in calories but low in nutrition. After eating such food, it is digested very quickly, blood sugar rises very quickly, then hunger returns shortly after.
On the other hand, complex carbohydrates such as brown rice, whole wheat flour, sweet potatoes, chia seeds, oats are good options. Because eating complex carbohydrates is digested slowly, appetite is reduced for a long time, and the stomach remains full for a long time,
“Stay well, stay healthy, and take care of everyone.”
