9 BEST FOOD TO EAT UPON BRAKING FAST (IFTAR)
9 Best Foods to Eat While Fasting whether in the month of Ramadan or any months. Recent days fasting has garnered much attention for its convincing scientific evidence. Throughout history, fasting has been utilized as an expression of political dissent, desire for spiritual reward, as well as a therapeutic tool, but only recently it has gained traction among fitness personalities for its touted weight loss and anti-aging effects. But that brings the big question, is there an ultimate fasting guide so you know what to eat while you’re on this diet? There are many out there but I have chosen 10 of my most favorite food I will usually have while breaking fast
The most important aspects of maintaining a healthy eating pattern while intermittent fasting is to promote hydration. As we go without fuel for 12-16 hours, our body’s preferred energy source is the sugar stored in the liver, also known as glycogen. As this energy is burned, so disappears a large volume of fluid and electrolytes. Drinking plenty of water after breaking fast will prevent dehydration and also promote better blood flow, cognition, and muscle and joint support during your fasting period.
One of my favorites is dates as the pair with nuts. Dates provide the nutrients you need while satisfying your sweet craving. It is a source of antioxidants. Dates can be good for blood sugar balance and it can also help reduce blood pressure. Dates contain a brain booster. It helps maintain bone mass.
This nutritious superstar packs a high fiber punch with 32 percent of total daily fiber needs to be met in only half a cup. Additionally, lentils provide a good source of iron (about 15 percent of your daily needs), another nutrient of concern, especially for active females undergoing intermittent fasting.
Creamiest and tastiest dips are ever known to mankind, hummus is another excellent plant-based protein and is a great way to boost nutritional content of staples like sandwiches (just sub for mayonnaise!) If you’re adventurous enough to make your own, don’t forget the secret to the perfect recipe is ample garlic and tahini.
5. Olive oil
Olive oil is rich in monounsaturated oleic acid. This fatty acid is believed to have many beneficial effects and is a healthy choice for cooking. Extra virgin olive oil is loaded with antioxidants, some of which have potent biological effects. Olive oil contains nutrients that fight inflammation. These include oleic acid as well as the antioxidant oleocanthal. Extra virgin olive oil has numerous benefits for heart health. It lowers blood pressure, protects “bad” LDL cholesterol particles from oxidation and improves the function of blood vessels.
If a daily supplement does not sound appealing, try springing for a double dose of vitamins by creating homemade smoothies packed with fruits and vegetables. Smoothies are a great way to consume many different foods, each uniquely packed with different essential nutrients. It is one of my favorite shortcuts while I put everything in my NutriBullet and make one super smoothie.
During the final hours of your fast, you’ll likely start to feel the effects of hunger, especially as you first start intermittent fasting. This “hanger” may, in turn, cause you to overeat in large quantities, leaving you feeling bloated and lethargic minutes later. Papaya possesses a unique enzyme called papain that acts upon proteins to break them down. Including chunks of this tropical fruit in a protein-dense meal can help ease digestion, making any bloat more manageable.
Make room on the cheese board for a mixed assortment, because nuts of all varieties are known to get rid body fat and lengthen your life. A prospective trial published in the British Journal of Nutrition even associated nut consumption with a reduced risk of cardiovascular disease, type 2 diabetes, and overall mortality.
Salads composed from even a few ingredients make a nutrient-rich meal. The greens alone have calcium, iron, potassium and B vitamins. Many salad basics, including tomatoes, sweet peppers, and the greens, are chock-full of antioxidants. Add high fiber and low calories into the mix, and you cannot go wrong including a salad in your daily diet