Low Calorie Iftar Menu, Anti-Fail Diet

Jakarta, CNBC Indonesia – Choosing an iftar menu for people on a diet is very important. Because if it is wrong, it will make your program not optimal.

To support your diet program during fasting, you can eat a healthy food menu. Apart from that, you also need to increase your consumption of diet foods that are low in calories, high in fiber, vitamins and protein.

Quoted by CNBC Indonesia, Tuesday (12/3/2024). You can divide your eating time into two sessions so you don't get hungry or weak while fasting. Namely when breaking the fast after tarawih and sahur prayers with balanced portions but still low in calories.

The following is a recommended iftar menu for those of you who are on a diet.

1. Soup

Several studies have shown that eating solid foods turned into soup makes people feel fuller and eat significantly fewer calories. For the iftar menu, you can make corn soup, tomato soup, potato soup, or chicken soup.

Make sure you don't add too much fat to the soup, such as cream or coconut milk. This is because it can increase the calorie content significantly.

2. Pickled vegetables

Green vegetables, such as the lettuce used in pickled vegetable dishes, have several properties that make them perfect for diets, such as being low in calories and carbohydrates. Moreover, pickled vegetables are usually accompanied by tofu and peanuts which are also full of nutrients.

Green vegetables are very nutritious and high in vitamins, antioxidants and minerals, including calcium, which has been proven to help burn fat in several studies.

3. Chicken Breast Satay

Chicken breast satay can be a different variation for the iftar menu for those of you who are on a diet. Chicken breast is rich in protein and low in fat so it is good for making a delicious and healthy meal.

In 172 grams of chicken breast there are 284 calories with 53 grams of protein. This amount meets the body's protein and good fat needs when fasting.

4. Whole Eggs

Eggs have high protein. Studies show that eating eggs for breakfast increases feelings of fullness and makes participants eat less over the next 36 hours.

Quoted from Nutrition Data, an egg contains vitamin B12, vitamin B2, vitamin A, vitamin B5, selenium, and a number of other nutrients such as calcium, iron, potassium, folate, vitamin E, and zinc.

Eggs are also nutrient-dense and can help you get all the nutrients you need on a calorie-restricted diet. Interestingly, almost all the nutrients are found in egg yolk.

To be able to enjoy the various vitamins and nutrients in eggs, you can process them into various low-calorie foods, one of which is omelets or boiled eggs.

5. Avocado

Avocados contain lots of healthy fats. In addition, this fruit also has very high levels of monounsaturated oleic acid, the same type of fat found in olive oil. Even though avocados consist mostly of fat, this fruit also contains a lot of water and fiber.

Research shows that the fat content can increase the absorption of carotenoid antioxidants from vegetables 2.6 to 15 times. Avocados also contain many important nutrients, including fiber and potassium.

You can also break your fast with fresh avocado by mixing it in a fruit salad or eating it with whole wheat bread.

6. Salmon and Tuna

You can try the next iftar menu for your diet with fatty fish such as salmon. This low-calorie fish can keep you full for hours.

Salmon is loaded with high-quality protein, healthy fats, and various important nutrients. Salmon also has omega-3 fatty acids, which have been shown to help reduce inflammation and are also known to play a major role in obesity and metabolic disease.

Meanwhile, tuna is a food low in calories and fat, but high in protein. Tuna is popular among bodybuilders and fitness models.

7. Tea and 3 Dates

When the call to prayer has sounded, you can immediately drink sweet tea and then eat three dates to restore the body's energy lost during fasting.

Dates are a fruit that is rich in benefits, filling, and contains nutrients that are good for the diet such as potassium, magnesium, iron, vitamin B6, and fiber which can facilitate digestion.

A study quoted from the British Journal of Nutrition examined 21 people who consumed 7 dates per day for 21 days. The result was that they experienced a significant increase in the frequency of defecation compared to when they didn't eat dates. So, you can prepare dates as one of the menus for breaking the fast for your diet from now on.

8. Fruit Salad

People who consume more fruit every day can avoid obesity or being overweight. One of the menus for breaking the fast for a healthy and refreshing diet is fruit salad.

However, first make sure the fruit content is more than the sauce or dressing and don't add thick sweet sauce or mayonnaise!

[Gambas:Video CNBC]

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