There is no general guideline for how much food to consume since everyone's calorie demands vary. Generally, 500–600 calories should be consumed at sehri. Whether you consume 400 or 1,000 calories at sehri, your body will feel hungry after 6–8 hours, so there is no need to overeat in the morning.

Protein and fat keep you satiated longer, while carbs are a great source of energy and fibre. Consume high-fibre, less-processed starchy carbs like oatmeal and sweet potatoes instead of refined carbs like bread and pastries. At sehri, hydration is critical, but juices are high in sugar and are not the ideal option. Fruits and vegetables with high water content, such as watermelon, cucumbers, tomatoes, and oranges, are also helpful for hydration and are delicious to boot, during sehri.

Now it is Iftar time! Iftar is a joyful time spent with friends and family. The following are some easy recommendations to help you prevent calorie excess:

-Dates are a great way to break your fast. They include simple and complex sugars that will provide an immediate boost and long-lasting energy for your maghrib prayer before your meal. Dates are also high in potassium, which may assist in restoring fluid balance in your body.

-To prevent overindulging at iftar, keep in mind that it takes around 20 minutes for your body to feel full and achieve satiety after your first mouthful (dates, for example). You will most likely overeat if you eat continually for the full 20 minutes.

-For iftar, your calorie intake should be approximately 700 kcal. Whatever you do, do not begin with an abundance of cakes and pastries. Instead, start with 1-2 dates, followed by the following steps:

Step 1: Select your carbohydrate sources. Stick to one handful of rice, bread, or potatoes. Again, complex carbohydrates are preferable.

Step 2: Select your proteins. Chicken, fish, meat, and so forth. If feasible, use leaner slices that have been grilled or steamed.

Step 3: Adding more fibre to your diet via veggies and fruits will assist with cravings.

Desserts are the fourth step. Keep this until last, and do not overdo it.

Consider tea and water for drinking at iftar.

Fasting enables you to control your cravings and discipline yourself. Self-control is essential when it comes to health and fitness.

E-mail: ramisha.maliha@thedailystar.net