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Staying full while fasting can be challenging especially if you have a hectic routine which is why people often ask how to stay full during Ramadan?
Well, fortunately, there is no rocket science behind it and all your need to do is make a few changes to your diet. Read the whole blog to learn 10 easy and effective ways of avoiding hunger while fasting!
Want expert advice at an affordable rate? Click here to Consult a Nutritionist in just 100/- PKR.
10 Fulfilling Foods to Eat During Ramadan
Foods that help you stay full can be a great way to manage your hunger levels and maintain your energy throughout the day.
By incorporating some of these foods into your Ramadan diet, you can help reduce the number of calories you consume and keep hunger at bay. Here are some of the best foods to help you stay full:
Suhoor Foods to Stay Full
You can add the following foods to your sehri to avoid getting hungry during your fast:
1. Oatmeal
Oatmeal is the perfect sehri food for people who are trying to eat healthily. It is high in fiber, has a low glycemic index, and is a good source of protein.
According to research, oats also contain avenanthramides, which are polyphenols that have antioxidant and anti-inflammatory properties. It is why oats have many health benefits, including reducing your risk for heart disease and improving your cholesterol levels.
In addition, oatmeal is a great way to start your day because it will keep you feeling full until sunset. You can top your oatmeal with fruits like strawberries, bananas, and add honey to make it sweet and tasty.
2. Eggs
The incredible, edible egg. Despite all of the bad press eggs have been getting in recent years, they’re still one of the most nutritious foods you can eat. Loaded with protein and vitamins, eggs are a great way to start your day or to power up your sehri meal.
Read: How To Lose Weight in Ramadan? Free Diet Plan!
3. Fruit Smoothies
Smoothies are not only a good way of increasing your fruit intake during Ramadan but also provide energy and protein, which is one of the advantages of drinking them for suhoor.
Eating more protein makes you feel fuller and lowers food cravings later in the day. Proteins are complex molecules that take longer to break down than carbs, thus they give more energy for a longer period of time.
Protein also helps prevent muscle loss when losing weight on a low-calorie diet, making high-protein smoothies an excellent sehri food. You can add the following to your smoothie:
- Yogurt
- Seeds
- Nuts
- Juice
- Milk or water
- Protein powder
- Spices
- Fruits
4. Dates
How to Stay Full during Ramadan? Eat dates in sehri! Dates are high in soluble dietary fibers, particularly pectin. These fibers attract water and improve the fluidity of stomach content, thereby increasing the time it spends in the stomach and providing a sensation of fullness.
By including high-fiber foods like dates in your sehri, as well as supporting this fiber intake with lots of water, you will have better control over your appetite and feel content for longer.
Also, read the 5 Health Benefits Of Dates You Should Know Before Ramadan!
5. Whole-wheat Roti (Chapati)
A simple roti is high in soluble fiber, which helps decrease blood cholesterol levels, minimizes constipation, and keeps our digestive tract healthy.
It is high in complex carbs, which provide steady energy and can keep you satisfied for hours. So, skip the bread and parathas and start eating a plain roti.
Iftar Foods to Stay Full
Add the following foods to your diet after breaking your fast to stay healthy and full this Ramadan:
6. Meats
High protein meals, such as lean meats, are quite satisfying. Increasing your consumption of protein-rich meals, such as meat, might be a simple strategy to help control your hunger. So, do eat any kind of meat after breaking your fast.
7. Fruit Salad
A simple bowl of fruit salad may be one of the healthiest meals you eat on a regular basis in Ramadan. It can perform wonders for you if you use the proper amount and variety of fruits, as it will offer you a power-packed dose of fiber, vitamins, and antioxidants.
8. Vegetables
All vegetables are nutrient-dense and high in water content, which helps with satiation. These foods are low in calories on their own, therefore combining them with another food type, such as protein or fat, increases the number of calories, resulting in a prolonged feeling of fullness.
9. Lentils and Beans
Beans and lentils are high in plant protein, slow-burning carbs, and fiber, which can help promote satiety and decrease hunger. Pulses are also high in folate, a B vitamin that is necessary for the formation of DNA and other genetic material in cells.
10. Yogurt
Yogurt is a popular food Ramadan food but do you know its benefits? It has probiotics and high amounts of proteins which help your digestive system to work effectively and increase fullness.
Consult a Nutritionist in 100/- PKR Only!
If you are having trouble deciding which foods would suit you best or want to have a healthier diet, you can consult a Nutritionist. They can help you by providing expert advice on weight loss, weight gain, and many other diet-related issues. Click here to book your appointment with a Nutritionist now!
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FAQs
1. How do I stop feeling hungry during Ramadan?
You stop feeling hungry while fasting by adding protein to your suhoor, drinking lots of water, getting enough sleep, and avoiding high salt foods.
2. Is it normal to feel hungry during Ramadan?
It is normal to feel hungry during Ramadan since fasting can cause your energy levels to decrease but you can avoid this by having a healthy meal in Suhoor.
3. What should be avoided during suhoor?
You must avoid high fat, salt, or sugar-containing foods before fasting.
