A well-thought-out Sehri can mean the difference between a day full of work and hours of being tired. Sehri is the last meal before a long fast, so it should give you slow, steady energy instead of a quick boost followed by a crash. To keep your body going all day, all you need to do is eat complex carbs, protein, healthy fats, and stay hydrated.
If you want to stay energised during Sehri, here are some useful and scientifically sound food suggestions.
Focus on foods that give you energy slowly
For Sehri, one of the most important diet tips is to pick complex carbs over refined carbs. Oats, whole wheat bread, brown rice, and multigrain roti are some foods that slowly release glucose into the system. This helps keep your energy level steady and stops you from getting hungry all of a sudden.
Stay away from sugary cereals, sweets, and white bread. They break down quickly and can make you feel tired in the middle of the morning. Instead, choose whole wheat toast with protein or oatmeal with nuts and veggies on top.
Adding fibre-rich foods like vegetables, lentils, and seeds slows processing even more and is good for gut health.
To feel full longer, eat more protein
Protein is important for keeping your muscles and energy up while you’re fasting. If you eat eggs, Greek yoghurt, cottage cheese, beans, or lean chicken at your Sehri meal, you will not be as hungry later in the day.
As an example:
- Eggs boiled and whole wheat bread
- Yugurt with seeds and nuts
- Hummus and bread made from whole grain
- Chili with lentils and roti
Protein makes you feel fuller and helps keep your blood sugar stable, which keeps you from getting weak or irritable.
For steady energy, eat healthy fats
People often forget about healthy fats, but they are very important for keeping you full. Eating small amounts of avocado, almonds, walnuts, chia seeds, flaxseeds, or chia seeds can slow down processing and make energy last longer.
But it’s important to be moderate. During fasting hours, stay away from greasy or deep-fried foods because they can make you feel heavy and uncomfortable.
Put smart hydration first
Water is just as important at Sehri as food. It’s better to drink two to three glasses of water slowly before Fajr than all at once.
Include things that are high in water, like
- Watermelon
- Oranges and watermelon
- Yogurt
If you want to stay hydrated during the day, don’t drink coffee or strong tea, as they may make you thirstier.
Don’t eat too much sugar, salt, or food.
A quick burst of energy from sugary foods is usually followed by a crash. In the same way, spicy foods make you thirstier, which makes fasting harder.
Another important health tip for Sehri is to watch how much you eat. When you eat too much, you may feel bloated, tired, and uncomfortable. A healthy, moderate meal should make you feel full but not too full.
During Ramadan, a mindful, nutrient-dense Sehri helps with mental clarity, physical endurance, and general health. You can stay alert and focused during your fast if you eat slow-release carbs, good protein, healthy fats, and stay hydrated.
FAQs
1. What should I eat to stay full during Sehri?
Eat a lot of water, protein-rich foods like eggs or yoghurt, complex carbs like oats or whole wheat bread, and healthy fats like nuts or avocado.
2. Why is it important to eat protein during Sehri?
Protein makes you feel full for longer and keeps your energy up when you’re fasting.
3. How can I keep from getting thirsty while fasting?
Slowly drink water before Fajr and eat foods that are high in water, like fruits and cucumbers.
4. Should I stay away from sugar during Sehri?
Yes, too much sugar can give you energy spikes and crashes during the day.
5. Can I skip Sehri?
It is not a good idea to skip Sehri because it can make you more tired, dehydrated, and weak during the fasting hours.
Summary
Discover essential nutritional tips for Sehri to stay energised during Ramadan. From complex carbs and protein to hydration strategies, learn how to build a balanced pre-dawn meal that prevents fatigue, reduces thirst, and keeps you active throughout fasting hours.
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