The definition of fasting in terms of language is self-restraint. While from the Islamic point of view is refraining from eating and thirst and not doing something that can invalidate the fast from dawn to sunset. Ramadan also means hot because the weather in Arabia is dry and hot during the month of Ramadhan.
According to scholars, if people knew the benefits of the month of Ramadan, they would expect Ramadan throughout the year. Ramadan is not just a month to refrain from hunger and thirst; it is a month to refrain from doing all bad things and controlling your emotions.
Ramadan is a month full of blessings and mercy, a highly recommended month to bend the soul to be closer and obedient to God. In addition, this month is also an opportunity for Muslims to reflect on their every practice and things that they have done throughout their lives.
Tips to Feel Fuller Little Longer
Did you know that these tips can make you feel full longer? Several studies have shown that the methods below help curb hunger:
Try to include some protein in the suhoor menu. Protein will make the stomach feel full longer, and lower levels of hunger hormones potentially make you eat less at the next meal.
High fibre intake will slow down the digestive process and affect the release of satiety hormones, increasing satisfaction.
Not only that, intake of fruits, vegetables, and legumes helps produce short-chain fatty acids in the gut that are believed to prolong satiety.
In addition to proper sugar intake as it produces ‘empty calories.
Foods with ‘empty calories’ only add calories without providing any nutrition.
Next, reduce your added sugar intake. Sugar may provide immediate energy. Still, it will lower the body’s immediate energy levels that are typically found in white bread, candy, cakes, and biscuits.
Drink plain water before suhoor
Before eating suhoor, you need to drink two glass of water. Plain water will make you fuller and less hungry after eating. During Ramadan, flavour drinks are seen as more attractive than plain water. In contrast, plain water is the best drink to meet the needs of body fluids, especially when we have to drink water all day.
Exercise before suhoor
In addition to drinking water, you can also try to exercise before eating. A review of 20 studies found that hunger hormones can be effectively suppressed after exercise, especially high-intensity exercise.
Practice mindfulness in simple ways, including eating prudently. The brain plays an essential role in terms of appetite.
If you eat with focus and caution, without interruption, you will not feel hungry quickly and will not overeat in the next meal.
How to eat attentively? You need to stay away from distractions like cell phones and televisions and focus on the look, texture, smell and taste of food while you eat.
In addition, several types of food can make you feel full for longer. Among them:
Eating dates is sunnah if eaten in odd numbers. It turns out that dates eaten in odd numbers will give a different impression when compared to eating dates in even numbers.
Studies have decided that those who choose potatoes over brown rice feel fuller even after 2 hours of eating.
Potatoes are very high in carbohydrates, vitamins and minerals such as vitamin C and potassium. Potatoes give you energy and keep you full for long periods, whether boiled or cooked.
Soups are high in water content and low in calories. Soups from boiled water or plain water with chopped vegetables and nuts are better than creamy soups from cheese and dairy products.
Eggs are 100% protein, and half of the protein is found in egg yolks. One study found that consuming eggs for breakfast would reduce calorie intake throughout the day compared to consuming bread.
If eggs sound boring to you, try combining them with carrots, spinach, tomatoes and onions in your scrambled eggs to add egg volume and calories to your breakfast.
Oats have always been on a woman’s diet list because they are rich in fibre and low in calories. One cup of oats, when cooked with milk or water, can grow in a full bowl depending on the desired thickness.
In a recent study, researchers found that eating oats will make you feel full longer compared to instant cereals.
The recommendation is homemade popcorn, not the one bought at the cinema coated in butter and powdered cheese. Corn is whole wheat, high in fibre and low in energy.
So, replace all your crackers with a bag of popcorn. Taking a bowl of popcorn will make you feel full and avoid the urge to fill your stomach again.
Greek yoghurt has a thicker consistency, more protein, and less sugar than regular yoghurt. Taking a cup of Greek yoghurt for suhoor with your favourite fruits is a brilliant idea. Greek yoghurt can also be an ideal choice if you are on a diet.
Blend fruit with low-fat milk or Greek yoghurt for great smoothies. It is packed with minerals, nutrients, vitamins, fibre and healthy fats that can help to satisfy your hunger.
Nuts, in general, are a healthy source of fat and are a filling food, especially walnuts, because they contain omega-3 fatty acids that are beneficial for your brain.
You are advised to chew the beans more than 40 times. In one study, eating legumes proved that it would increase satiety and make you last longer.
How is your fasting progress so far? May it will run smoothly and successfully overcome all challenges and trials in this glorious month.