Sahur is the key to keeping your body strong and energized during fasting. But if you eat the wrong foods, you might end up feeling hungry, weak, or even sleepy throughout the day!

So, what foods should you consume to make your fast more optimal? Check out the guide here!

1. Complex Carbohydrates for Long-Lasting Energy

Foods with complex carbohydrates are digested more slowly, providing more stable energy throughout the day.

✅ Oatmeal
✅ Brown rice
✅ Whole wheat bread
✅ Sweet potatoes

Avoid simple carbohydrates like white rice and white bread as they can quickly spike your blood sugar and cause it to drop, making you hungry sooner.

2. High-Quality Protein to Maintain Muscle Mass

Protein helps preserve muscle mass and keeps you full longer.

✅ Eggs
✅ Greek yogurt
✅ Chicken breast or fish
✅ Tofu & tempeh

Combine protein with fiber for even more effective satiety!

3. Healthy Fats as Additional Energy Source

Healthy fats help the body absorb nutrients better and maintain energy for longer.

✅ Avocado
✅ Nuts (almonds, walnuts, cashews)
✅ Olive oil
✅ Peanut butter without sugar

Avoid fried foods and foods high in saturated fats as they can make the body feel tired faster.

4. Fiber for Healthy Digestion

High-fiber foods help maintain digestion and prevent constipation while fasting.

✅ Fruits like bananas, apples, and dates
✅ Leafy greens like spinach and broccoli
✅ Chia seeds or flaxseeds

Dates are also a great option as they contain natural carbohydrates, fiber, and minerals that help maintain energy levels.

5. Water & Electrolytes to Prevent Dehydration

Hydration is key to keeping your body fresh and preventing weakness.

✅ At least 2 liters of water from iftar to sahur
✅ Coconut water for natural electrolytes
✅ Low-fat milk for added protein

Avoid caffeinated drinks like coffee and tea in excess, as they can cause the body to lose fluids faster.

Conclusion: The Ideal Sahur Menu

In short, don’t just eat anything—make sure your sahur supports your fasting so you don’t feel weak or hungry! Follow the guide above, and your fast will be stronger 💪🏼
✋🏼 Got it!