Eggs, Oats or Dahi? The Best Sehri Combo for Staying Full (Video)

Transcript

Which sehri food keeps you full longest? The answer’s a combo.

Which sehri food keeps you full longest? The answer’s a combo.

Sehri Hunger Hack

Stay tuned to learn the simple combo that keeps you full till iftar, without feeling heavy.

Protein & Fibre

Think of your stomach as a sink. Sugary foods rush through like water, leaving you hungry fast. Protein and fibre act like a partially closed plug, draining slowly, keeping blood sugar steady and the hunger alarm quiet.

Eggs: Protein Anchor

A large egg packs about six grams of protein and almost no carbs, making it incredibly filling for its size. Boil a batch night before, keep them cool, and you have a grab-and-go breakfast at 3 a.m.

Dahi: Cool Water

A cup of plain dahi gives you protein, calcium, and a lot of water, which stretches the stomach and eases any early-day dryness. Keep it plain; sweetened versions add sugar and reduce the satiety benefit.

Oats: Slow Fibre

Oats contain soluble beta-glucan that forms a gel when mixed with liquid, slowing stomach emptying and sugar release. Cook them in milk for extra protein, then stir in dahi or an egg for a complete sehri.

Egg protein

Each large egg delivers roughly six grams of high-quality protein, which helps keep you satisfied longer than most carb-heavy options. It's a compact source that fits easily into a pre-dawn meal without adding bulk.

Food trio

Remember the simple rule: eggs are the anchor, oats the slow fuel, and dahi the cool water in the tank of your stomach. Together they balance protein, fibre, and hydration.

Prep Tonight

Before you sleep, boil four eggs and set them aside. Mix rolled oats with milk, add a pinch of salt, and let it sit in the fridge overnight. In the morning, warm the milk for chai and enjoy the ready-to-eat combo.

The one combo to try

The most reliable way to stay full till iftar is to pair a slow-release fibre source with protein and water. For example, cook oats in milk, top with a spoonful of dahi, or enjoy two boiled eggs with a small katori of dahi.

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Read the full guide

The full guide is on thecareonline.com. General information only, so check with your doctor for your own case.