1 OVEREATING AT IFTAR
Excessive amounts of food after a long day of fasting will burden your system and cause indigestion. Consuming a massive volume of food can also lead to regurgitation and heartburn. Avoid temptation and eat light during iftar.
2 INDULGING HIGH-FAT IN FOODS
High calorie intake coupled with inactivity can put you at high risk of gaining weight. Avoid deep-fried foods, a source of saturated fat and calories, and opt for healthy grilled or baked protein dishes at iftar with light side salads instead of bread, and do a little light exercise every day.
3 INCREASING YOUR SALT INTAKE
Regularly eating out at iftar means you may consume more salt than usual. This can increase your body’s need for hydration and if you don’t compensate with enough water, your risk of hydration will be higher.
4 CONSUMING SUGAR-RICH FOOD AND DRINKS
Sweet drinks and so-called fruit juices are often not much more than sugar in a glass – concentrated sources of empty calories that’ll contribute to weight gain. Hydrate yourself with water and opt for a little dried or fresh fruit or dark chocolate squares to sate a sweet tooth.
5 EATING LESS FRUIT AND VEG
While fasting, you miss out on meals and therefore you may miss out on essentials nutrients, so compensate for this at iftar. Make sure you have a huge bowl of salad for a starter, made with a good mix of ingredients to ensure you get the recommended daily requirements of vitamins and minerals.
6 INEDEQUATE HYDRATATION
Hunger makes us overfill our stomachs with food, leaving no space for fluids. Break your fast with water, and allow it to be absorbed before eating. Try to drink six to eight cups in total each night.
7 SKIPPING SUHOOR
Suhoor is an important meal that provides you with energy and hydration for the fasting day. Wake early to eat complex carbohydrates and increase your fibre intake for slow energy release. Additional proteins will help curb hunger pangs until the sun sets.