The secret of comfortable fasting... How to maintain your energy without feeling hungry or thirsty?

As the blessed month of Ramadan approaches, the search for the best ways of nutrition that provide the body with energy and hydration throughout the fasting hours increases. To answer this question, we turned to the artificial intelligence ChatGPT, which provided golden tips on the optimal diet in Ramadan to ensure a healthy and balanced fasting.

The Suhoor meal is essential to maintain energy and hydration, so it should be balanced and rich in nutrients that release energy slowly and help avoid sudden thirst and hunger.

_ Recommended foods for Suhoor:

1 _ Complex carbohydrates: such as oats, brown rice, and whole wheat bread, which are digested slowly and provide long-lasting energy.

2 _ Protein: such as eggs, Greek yogurt, cottage cheese, or legumes like lentils and chickpeas, as these foods help in feeling full for longer periods.

3 _ Healthy fats: such as avocado, nuts, and olive oil, which provide sustainable energy and maintain cell health.

4 _ Fiber: from vegetables, fruits, and whole grains, which improve digestion and prevent constipation.

5 _ Hydration: drink an adequate amount of water and avoid caffeine, preferably replacing it with coconut water or herbal tea.

_ Example of an ideal Suhoor meal:

Oatmeal topped with nuts and berries.

Whole wheat bread with avocado and a boiled egg.

A cup of water with lemon or mint slices.

After long hours of fasting, the body needs a balanced meal that restores energy and hydration without causing digestive disturbances.

Key elements in the Iftar meal:

1 _ Dates: a traditional ideal choice to break the fast, as they contain natural sugars that quickly provide energy to the body, along with fiber and minerals like potassium and magnesium.

2 _ Hydration: drink water or coconut water instead of sugary or carbonated drinks that cause fluctuations in blood sugar levels.

3 _ Vegetables: it is preferable to fill half the plate with fresh or cooked vegetables to obtain necessary vitamins and minerals.

4 _ Protein: such as grilled chicken, fish, or legumes (lentils and tofu), to support muscle rebuilding and maintain energy levels.

5 _ Complex carbohydrates: such as brown rice, quinoa, or sweet potatoes, to release gradual energy without a rapid rise in blood sugar levels.

6 _ Healthy fats: such as olive oil, nuts, or seeds, which contribute to feeling full and promote cell health.

7 _ Avoid fried foods: as they cause indigestion and weight gain, it is preferable to opt for grilled or steamed foods.

_ Example of a healthy Iftar meal:

Dates with a cup of water to break the fast.

Grilled chicken soup or lentils.

Green salad with olive oil.

Brown rice or quinoa with grilled vegetables.

After Iftar, it is preferable to have a light snack to maintain energy balance, provided that it is healthy and nutritious without excess sugars or fats.

Options for healthy snacks:

1 _ Nuts and seeds, as they are a rich source of protein, healthy fats, and fiber.

2 _ Fresh fruits such as apples, bananas, berries, and watermelon, to hydrate the body and provide vitamins and minerals.

3 _ Greek yogurt with honey and some fruits or nuts, for an additional dose of protein and calcium.

4 _ Natural juices like smoothies made from fruits, leafy vegetables, and yogurt.