a good menu to break the fast and dawn

To lose weight that needs to be done is to reduce the number of calories that enter and increase the number of calories out. Ways to achieve that goal is by dieting and exercising. The recommended weight loss is 0.5 to 1 kilogram per week. Half a kilo of fat contains about 3500 calories. For that, if in a week want to reduce 0.5 kg or 3500 calories, every day reduce the calories you consume 500 calories from your usual intake. If you normally consume 1800 calories, then reduce your calories to 1300 calories.

During the fasting month, meal times are limited to the time of dawn and when breaking. You can divide the daily calorie needs in 3 times, for example from 1300 calories divided into 600 calories at dawn, 400 calories at breaking fast, and 300 calories after tarawih. You can also slowly do sports before breaking the fast to add calorie burning. But do according to ability and do it gradually.

However, you still need to pay attention to the energy to undergo fasting so that fasting fast and healthy. Here are his tips:

1. Sahurlah by consuming complex carbohydrates such as wheat bread, brown rice, oats and perbanyaklah fiber consumption at dawn so as not to quickly hungry.

2. Complete the meal with other essential nutrients, such as fish, meat, and vegetables.
   

3. When breaking fast, do not "take revenge" yes. Eat as usual or as a caloric requirement for your diet. Eating slowly can help you in limiting the amount of food you consume.

4. Avoid foods such as fast food, fatty foods (eg fried foods, curry), high salt (cause thirst), and caffeinated beverages (coffee, tea) because it can trigger urine, increasing the risk of loss of fluids.

5. Good choices for breaking the fast for example: fruit juice, dates, and foods that contain balanced nutrition (no need to eat foods that are too fatty and too sweet). Drink plenty of water to replace fluids lost during fasting.