It cannot be denied that fasting is one of the most important moments for you as a Muslim. Not only is it the right time to perform worship, fasting is also an alternative for those of you who want to lose weight. When fasting, of course, you will limit your intake of food and drink. When food and drink intake is limited, of course you will find it easier to control the food you consume every day.
Apart from this, you also cannot choose the menu to open and also the sahur. This is because if the menu is open and also the meal is not as recommended or can be said to be consuming unhealthy food. Mak, this also cannot be ignored because it will hamper the diet program that you are doing. For this reason, it is very important for you to pay attention to your intake of food and drink both for sahur or iftar.
Even though you are running a diet program, you are of course obliged to choose a delicious food and drink menu while fasting. With a note that you continue to prioritize a menu of foods and drinks that are healthy for your body. If at first you break the fast with unhealthy takjil like various kinds of cold drinks. But it’s different from the takjil menu that you must consume when you are on a diet program. So, what menus should you consume when running a diet program? Let’s just look at the following!
Takjil Menu Mainstay Share the Diet Program
Takjil is indeed one of the main menus for people who are fasting. Various types of food and also drinks can of course be used as a menu for takjil. It is undeniable that Indonesian society cannot escape from fried, compote and other cold drinks as their mainstay takjil menu. However, some of these takjil menus should of course be avoided by people who are running a diet program.
No wonder the Indonesian community’s takjil menu cannot be separated from sweet foods. For that, those of you who are on a diet program must be smart in choosing the menu for takjil so that your diet program can be successful. Choose the mainstay menu takjil which is rich in balanced carbohydrates and protein so you can feel full even if you eat only a little.
For those of you who are running a diet program, of course, you don’t need to feel confused because some takjil menus can be your mainstay when breaking your fast. Here are some of the mainstay takjil menus that you can consume and are safe for those of you who are running a diet program, including:
Green bean porridge
The first mainstay menu you can consume is green bean porridge. As we know that green bean pulp is a major source of protein which is rich in fiber and antioxidants. Green beans can of course be the main choice that you can use as a mainstay menu for takjil. Green beans are no less important than other takjil menus and are very safe for your weight scales.
As published in a study entitled the Journal of Nutrition which states that foods containing nuts produce cholecystokinins up to twice as much as other types of food. You need to know that choleistokinin is a hormone that triggers satiety so that your stomach will feel full quickly after eating nuts.
This hormone is also found in green beans where every 100 grams of green beans contains at least 14 grams of protein and also 15 grams of fiber which can help you reduce food intake and have a greater chance of losing weight. Therefore, green bean porridge can be an alternative for those of you who are running a diet program. Besides being able to increase energy, green bean porridge can also make the stomach full longer.
Fruit ice is of course different from other drinks such as soft drinks or syrup. Even though it has a cold sensation, of course fruit ice is rich in vitamins found in fruits. However, you also still have to pay attention to the types of fruits that have a role in losing weight. The types of fruit you can choose should of course be low in sugar, but still high in fiber. Some of these fruits, namely avocado, papaya, and apples, will make your stomach full longer due to the high fiber content in them.
As we all know that avocado is a type of fruit that contains healthy fats, but does not cause you to gain weight. Meanwhile, fresh papaya is included in the type of fruit that is low in calories so that it will make it easier for you to lose weight. These three types of fruit can certainly be a mainstay for those of you who are running a diet program.
You also have to keep limiting your intake of sugar and sweetened condensed milk. It would be nice if you don’t use or reduce sweetened condensed milk with fruit ice. However, sweetened condensed milk can make it very easy for your body to rise. Actually you don’t need added sugar because you can get the sweet taste from these fruits.
Banana compote without coconut milk
If in general banana compote recipe using coconut milk as a complement which makes the compote taste even better. However, for those of you who are running a diet program, it would be nice if you don’t use coconut milk for compote. This is because Satan can trigger an increase in blood sugar and cholesterol levels. For that, you really have to avoid coconut milk for those of you who are running a diet program.
To be healthier and not make your body fat, of course, you can make your own version of compote by using yogurt or low-fat skim milk to replace coconut milk. By using yogurt as a substitute for coconut milk, of course you can include probiotics which are good enough for your gut health. However, gut health will make the bacteria in the intestines work more optimally to help your body’s metabolic system.
Therefore, your efforts to lose weight will be more effective with the good bacteria that are in your stomach. In addition, don’t forget to also serve banana compote with pumpkin slices and banana slices which are high in fiber. Just by eating a bowl of banana compote without coconut milk can certainly make your stomach full longer.
This takjil menu is certainly a legendary mainstay menu and must also be available when breaking the fast. Dates can of course be one type of dried fruit that is most appropriate to serve as a takjil menu for breaking the fast. This is because dates are indeed rich in fiber which is very good for weight loss so it’s no wonder that dates can be a mainstay takjil menu for those of you who are running a diet program.
As reported by Healthline shows a study published in The American Journal of Clinical Nutrition 2007 which states that adding more fiber can help you lose weight and can reduce waist size. For that, there are many benefits you can get from consuming dates, around 100 grams because they contain 277 calories and also 7 grams of fiber.
Even though the content in dates looks high, the number of calories and fiber can make your stomach full faster. Therefore, you don’t need to overeat at night. With a note, do not consume too many dates when breaking the fast because after all dates are rich in sugar. For that, you only need to eat three dates as the takjil menu whe
n breaking the fast.
Choose fish as the iftar menu
Compared to meat, it would be nice if you choose fish as a side dish when fasting. You need to know that fish is a mainstay menu for those of you who are running a healthy diet program. Of course, you can choose the right type of fish to be processed into a delicious menu during the fasting month. We recommend that you choose types of fish such as salmon and tuna as a side dish when breaking your fast. This is because both types of fish contain omega 3 fatty acids which can be used as a way to reduce high cholesterol levels in the blood.
However, you certainly still have to pay attention to how to cook fish. When you are running a diet program, it would be nice if you cook fish by grilling, boiling or grilling without frying. Apart from salmon and tuna, of course you can choose other types of fish as a substitute, namely gouramy as your mainstay menu when breaking the fast.
Choose brown rice
When running a diet program, it would be nice if you replace the white rice menu with brown rice. This is because brown rice contains complex carbohydrates and will take longer for the body to digest. Brown rice will also make your stomach full longer even though your portion of brown rice is small. But on the contrary, with white rice, white rice is easily digested by the body and contains high enough calories. If consumed in large amounts, it will increase the risk of high glucose levels in the blood.
By combining brown rice with processed fish when breaking the fast, it will certainly be a healthy and perfect diet menu. For that, choose brown rice as the main menu when fasting so that the diet program you are running can be successful easily.
The mainstay takjil menu for the diet program is indeed an option that must be considered. This is because the fasting month is the most appropriate time for you to have a perfect diet. By eating regularly at certain times and reducing food intake you will only get when fasting. Those are some of the mainstay takjil menus for the diet program when breaking the fast that you can include in the daily menu. Good luck!