Orthopaediusu.com – Some people often complain about their weight gain after celebrating Eid al-Fitr. How could it not be, starting from ketupat, opor ayam, rendang, as well as various pastries that are always eaten non-stop.
Even though the change in diet from previously fasting for a full month and no longer fasting is what triggers drastic and sudden weight gain, said clinical nutritionist dr. Nurul Ratna Mutu, M. Nutrition.
“Because there is a lot of intake, eating is no longer restricted, and the main thing is because we don’t change our lifestyle for a long time,” explained doctor Nurul quoted from the Health Info Faculty of Medicine, University of Indonesia.
The doctor who graduated from the University of Indonesia shared a number of tips that are not too late to do to prevent weight gain due to Eid.
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1. Shawwal Fasting
One way to anticipate obesity after Eid is to carry out the six-day Shawwal sunnah fasting. Apart from being healthy, fasting the sunnah of Shawwal is also in accordance with the advice of the Prophet Muhammad and can be a way to pay the ‘debt’ of fasting Ramadan.
After the Syawal fast is over, it can be continued with other sunnah fasts in the form of Mondays and Thursdays. According to doctor Nurul, fasting is a way to get the body used to a regular diet and not overdo it.
2. Consumption of Balanced Nutritious Foods
Balanced nutrition means there must be an intake of macronutrients, such as carbohydrates, proteins, and fats. Also micro nutrients, in the form of vitamins and minerals. Choose carbohydrates from sources that are healthy and high in fiber, for example dates for sunnah iftar and snacks. Also protein that can be obtained from tempeh, eggs, and chicken.
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3. Eat According to the Rules of My Plate
The Fill My Plate Rule is a rule issued by the Indonesian Ministry of Health. Where one plate at each meal must contain 50 percent fruits and vegetables, 25 percent carbohydrates, and 25 percent protein. In addition, drinking should be sufficient as much as 7-8 glasses per day.
4. Limit Fried Food Consumption
Fried foods only contain carbohydrates from flour as well as bad fats from oil. If per day only consumes 2-3 fried foods along with rice and other side dishes, according to doctor Nurul, it can interfere with the body’s metabolism. The body already feels full, even though the nutrition has not been fulfilled.
As a result, muscle mass will decrease, get sick more easily, and be sluggish. For some people, that can make weight loss even more difficult.
source: www.suara.com