After 30 days of fasting during Ramadan, our bodies adjust to the fasting regime, and overeating after this month can lead to a huge shock, as consuming a lot of energy-rich foods can lead to indigestion, upset stomach, bloating, weight gain and high sugar levels. in the blood.
Therefore, it is necessary to follow some precautionary steps to break the fasting regime in a healthy and safe manner without harming the digestive system.
fresh juice
For breakfast, experts advise drinking a glass of fresh juice, instead of eating dishes rich in salt and oil, and you can also start your day by drinking a glass of warm water with lemon juice.
For breakfast, experts advise drinking a glass of fresh juice, instead of eating dishes rich in salt and oil (Shutterstock)
simple foods
Instead of devouring a plate of lamb, it is highly recommended that you break your fast on simple and light foods, and you can also start your day with a small portion of fresh fruits and salad.
small quantities
We suggest eating a small amount of food rather than eating a large amount at once, and you can also reduce the interval between meals, and make sure to include a variety of nutrients in your plate.
reduce sugars
While sweets remain an integral part of the Eid celebration, make sure you don't overdo it, and if you are a sweet tooth and can't resist devouring whole cakes, we have a tip for you, break your fast with a limited number of dates or whole fruits.
Make dates a staple on the Eid Iftar table (Shutterstock)
Fast food
Make sure you eat a balanced diet after Eid Iftar that includes a variety of food items at the same time, try to include proteins, carbohydrates, fiber and fats in your meals and stay away from fast food and packaged products.
And remember that your body has adapted to the fasting regime, so including soft drinks and canned food in your routine may actually lead to digestive issues like bloating.
eating slowly
After a month of dedication and self-control, it's easy to overeat on delicious foods, but we recommend eating slowly and focusing on the sensation of chewing every bite.
Home Sweets
Try making your own desserts to ensure better health, for example, use date syrup instead of sugar, and choose whole wheat flour instead of white flour.
Mechouk, a traditional Algerian dessert with almond flavor (Al Jazeera)
Leave the table as soon as you finish eating
Once you have enjoyed your portion of Eid food, leave the table immediately so that you are not tempted to try more sweets and different foods.
eat vegetables
The best way to control your appetite is to eat small, frequent meals, each meal should be full of vegetables.
The best way to control your appetite is to eat small, frequent meals full of vegetables (Shutterstock)
Monitor blood sugar
Check your blood glucose levels regularly. Changes in routine, eating habits, and medication adjustments after Ramadan can have an unexpected effect. If you have high blood glucose levels, you may be at risk of severe dehydration. Urgent medical care.
It is advised to speak to your diabetes health professional for advice on managing blood glucose levels if they remain elevated.
Walking
A good walk around the house can positively affect your mood and help manage your appetite, as exercise releases feel good hormones that can make you feel energized.
water
Drinking water prevents dehydration after long periods of fasting, especially after eating sweets because the kidneys will use water to expel sugar from the body, so try to drink a glass of water every hour.
Drinking water prevents dehydration after long periods of fasting (Shutterstock)
Courtney Ferreira, a clinical dietitian at the University of Maryland Medical Center, tells CNN that it's better to eat small portions at breakfast rather than fill your stomach at once, so eat a variety but in small quantities. To avoid digestive problems such as bloating.
Although sweets are an important and delicious part of Eid, after a long period of fasting, if you put that much sugar in your body, it can make you feel sick and nauseous from high blood sugar.
Experts also advise making sure to eat enough protein, carbohydrates, and fresh fruits and vegetables throughout the day to keep your body active. “Fruits and vegetables will provide you with the minerals you missed,” Ferreira said, explaining that you do not need to take vitamins if you follow a healthy diet in the weeks after Eid. .
"In addition to enjoying delicious dishes, remember to keep drinking fluids throughout the day to keep yourself hydrated," Ferreira says.
"Most people return to normal within two to four weeks, and it depends on your age and medical condition, and how quickly your body recovers," she said.