The Ramadan season is approaching, and many people may feel unsure about how to maintain a balanced diet during this time without gaining weight. In this article, we'll share some tips on how to manage Ramadan comfortably and healthily without gaining weight.

1. **Never Skip Suhoor**: Skipping suhoor, the pre-dawn meal, under the misconception that it aids in weight loss can actually lead to weight gain. When you skip suhoor, you may consume larger portions at iftar due to a drop in blood sugar levels. Your body, which operates based on storage and scarcity psychology, will store what you eat at iftar as fat. To prevent this, it's essential to have suhoor. Suhoor should consist of a menu comprising quality protein, healthy fats, and complex carbohydrates. Since it may be challenging to consume enough vegetables and fruits throughout the day, adding fresh vegetables and fruits to suhoor is advisable. Avoid high-sodium, simple carbohydrate-rich pastries.

2. **Stay Hydrated**: Failing to consume an adequate amount of water throughout the day can lead to fluid and mineral loss. To prevent this, increase your water intake between iftar and suhoor, and consider using mineral water as a good alternative.

3. **Iftar Menu**: Filling an empty stomach abruptly after prolonged fasting can lead to sudden spikes in blood pressure and sugar levels, as well as gastrointestinal discomfort. Therefore, starting iftar with a small portion of soup and taking a 5-10 minute break from eating will greatly relieve the stomach. Instead of heavy, fatty, and tomato-based dishes, opt for lighter grilled or oven-baked dishes. Colorful salads made from seasonal vegetables will enhance your dining experience while increasing fiber intake and supporting immunity.

4. **Incorporate Exercise into Your Routine**: A sedentary lifestyle negatively impacts our overall well-being, including during Ramadan. It can even slow down bowel movements. Therefore, exercise should be an essential part of our lives.

5. **Snacking**: If you haven't been able to consume the necessary nutrients during suhoor and iftar, consider planning a small, healthy snack after iftar. Opt for fruits, nuts, and digestive herbal teas for this snack.

6. **Desserts**: While sweets may come to mind during Ramadan, dessert choices are crucial. Instead of syrupy desserts, consider adding more fruit-based or light dairy desserts after iftar. Of course, spreading out these choices over a few days of the week rather than every day would be much healthier.

With these tips, we hope you'll have a healthier and more balanced Ramadan, without gaining weight and even possibly losing some.