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1. Eat a high protein breakfast. Eating a high protein breakfast could help reduce cravings and calorie intake throughout the day.
2. Avoid sugary drinks and fruit juice. Empty calories from sugar aren’t useful to your body and can hinder weight loss.
3. Drink water before meals. One study showed that drinking water before meals reduced calorie intake and may be effective in weight management.
4. Choose weight-loss-friendly foods. Some foods are better for weight loss than others. Here is a list of healthy weight-loss-friendly foods.
5. Eat soluble fiber. Studies show that soluble fibers may promote weight loss. Fiber supplements like glucomannan can also help.
6. Drink coffee or tea. Caffeine consumption.
7. Base your diet on whole foods. They’re healthier, more filling, and much less likely to cause overeating than processed foods.
8. Eat slowly. Eating quickly can lead to weight gain over time, while eating slowly makes you feel fuller and boosts weight-reducing hormones.
9. Get good quality sleep. Sleep is important for many reasons, and poor sleep is one of the biggest risk factors for weight gain.

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What to eat in fasting and what not to eat?
During the month of Ramadan, everyone competes for food. Who can eat or cook? But do you know what can happen after eating these fried-burnt, gurupak food? Fasting all day makes the stomach very hungry and weak. Then if so many gurupak food is eaten together, then what will happen? Stomach problems, headaches, weakness, fatigue, ulcers, acidity, digestive problems, etc. will be a constant companion of Ramadan. Many also gain weight.
In this regard, nutritionist Akhtarun Nahar said, it is not necessary to eat expensive food in fasting but to eat balanced, easy-to-digest and nutritious food. It is better not to eat gurupak food, burnt oil, fried chop, onion, purple, kebab, halim, meat. This can cause various digestive problems.
Due to not eating for a long time during the day, at the end of the fast, the body, brain and nerve cells want to provide instant energy through food. So after a long time, iftar food should be so easy and digestible. Want healthy, nutritious and balanced.
At the beginning of Iftar, it is better to drink one or two sips of plain water and make a glass of fruit juice. Dates, chira, rice porridge etc. can be eaten. Dinner after Iftar should also be light and easily digested. Such as gourd, laushak, sweet pumpkin, cucumber, patol, squid, kachushak, kachu, etc., can be curry, a piece of fish or a piece of meat Eat normal food according to your taste without eating too much food in sahri. Don't eat as much as you want because you can't eat all day. Keep one-fourth of the stomach empty. And remember, a person should drink at night the amount of water that is excreted throughout the day.
What to eat, what not to eat
* Must eat dates or dates. It contains sugars, sugar, sodium, calcium, magnesium, phosphorus, iron, copper, sulfur, manganese, silicon, chlorine fiber, which are very useful after fasting throughout the day.
* It is better to omit sugary foods. It raises blood sugar levels very quickly, causing weight gain. So eat as little sugar and sugary foods as possible.
* Vegetables and fruits should be eaten regularly. Otherwise constipation will be a constant companion at this time.
* Not drinking at least 8 to 10 glasses of water this summer will cause digestive problems. After Iftar, you have to drink water little by little till you go to sleep.
* Eat a balanced diet. Meat, sugars, fats, vitamins, milk, yogurt, minerals, fiber, etc. should be eaten regularly.
* Fiber rich foods such as red flour, nuts, beans, grains, lentils, pulses, etc. should be eaten. These are digested slowly, so after a long time you feel hungry. The amount of sugar in the blood does not increase quickly.
* It is better to eat raw gram. However, it is not right to eat fried with oil.
* Tea, coffee levels should be reduced. Otherwise it can cause dehydration, constipation, sleep problems.
* It is not right to eat too much in sahri or not to eat sahri. If you don't play sahri, your body will become weak.
* Fried-burnt and gurupak foods such as: roasted gram, onion, purple, chop, halim, biryani etc. should be avoided.
* Try to eat fish at least once a day without eating meat.
* Eat easily digestible foods, cold foods such as yogurt, chira. Then the delicate stomach, which has been fasting all day, will be able to digest food properly.
* If you have constipation, you can eat all this.
* If you feel weak, you can eat coconut water or saline after iftar.
* Soft drinks cause sleep problems, acidity, ulcers, etc. So if you can, skip this soft drink for the rest of your life.