The holy month of Ramadan is a great opportunity to reassess dietary habits and adopt a healthier lifestyle. Fasting requires abstaining from food and drink for long hours, which allows the body to regulate metabolism and potentially promote weight loss. However, despite these physiological changes, many individuals experience unexpected weight gain during Ramadan, often due to unhealthy eating behaviours.
The Impact of Fasting on Weight
Fasting induces several physiological changes that affect metabolism, including:
Reduced Caloric Intake:
With fewer meals consumed during this month, the overall calorie intake naturally decreases. Over time, this can contribute to weight loss. However, the real impact depends on the quality of meals consumed at Iftar and Suhoor, as overeating high-calorie foods can easily nullify this benefit.
Enhanced Fat Burning:
When deprived of food for extended periods, the body seeks alternative energy sources, leading it to burn stored fat. Initially, it relies on glycogen reserves in the liver and muscles, but after several hours, it shifts to breaking down fat as its primary energy source, reducing overall body fat.
Improved Insulin Sensitivity and Blood Sugar Regulation:
Fasting leads to lower insulin levels in the blood, thus increasing the cells’ sensitivity to insulin and reducing the risk of insulin resistance and type 2 diabetes.
Moreover, during fasting hours, the body utilises stored glucose, maintaining balanced blood sugar levels and minimising fat accumulation.
Hormonal Effects:
Fasting stimulates the release of several hormones that play a key role in weight loss and muscle maintenance. Growth hormone, for instance, increases during fasting, promoting fat burning, preserving muscle mass, and supporting cell regeneration and overall health.
Factors That Cause Weight Gain
Despite fasting, certain habits can lead to weight gain, including:
Overeating at Iftar:
The long hours of fasting can often cause intense hunger, which leads to the consumption of large quantities of food in a short period of time. This results in excess calorie intake, that the body stores as fat. Moreover, sudden stomach overload can cause lethargy and sluggishness.
Fried and Fatty Foods:
Popular Ramadan foods such as samosas and fried potatoes are high in saturated fats and calories, which cause quick fat accumulation, elevated cholesterol levels, and slower digestion, leading to feelings of heaviness and lethargy.
Sweets and Desserts:
Although extremely popular, traditional sweets like kunafa, qatayef, and basbousa are high in sugar and calories. Therefore, overconsumption causes rapid spikes in blood sugar levels, triggering insulin release and promoting fat storage. Additionally, fluctuating blood sugar levels can increase appetite, leading to further overeating.
Lack of Physical Activity:
Fatigue from fasting often leads to reduced physical activity, with many avoiding exercise or even basic activities like walking. This lowers calorie burning, causing excess calories to be stored as fat.
Sugary Beverages:
Ramadan meals are often filled with traditional sweet drinks like apricot juice (Qamar Al-Din), tamarind juice, and Vimto, which contain high amounts of added sugar. These beverages cause blood sugar spikes followed by crashes, leading to hunger and increased fat storage due to excessive calorie intake.
Irregular Sleep Patterns:
Disruptions in sleep during Ramadan affect metabolism and hunger-related hormones, making weight management more challenging. Late-night eating combined with insufficient sleep promotes fat storage and unregulated calorie consumption.
Making the Most Out Of Ramadan Fasting for Weight Loss
To benefit from the Ramadan Fast in weight management, consider the following:
Maintain a Balanced Diet:
Gradually break your fast with water or milk and three dates, followed by a light meal rich in proteins (grilled meats, fish), complex carbohydrates (brown rice, quinoa, whole wheat bread), and fibre-rich vegetables to enhance satiety.
Ensure Suhoor includes proteins and fibre, such as boiled eggs with whole grain bread or yoghurt with oats and fruit.
Limit fried foods and opt for grilled or steamed alternatives.
Reduce sugar intake and replace sweets with fresh fruits.
Stay Hydrated:
Drink sufficient water between Iftar and Suhoor to prevent dehydration and curb hunger.
Avoid excessive caffeine consumption, as it can lead to fluid loss.
Engage in Physical Activity:
Perform light exercises such as yoga or stretching an hour before Iftar.
Take a 30-minute walk after Iftar to aid digestion and fat burning.
Prioritise Regular Sleep Patterns:
Maintain a consistent sleep schedule to regulate appetite and prevent late-night overeating.
Conclusion
Ramadan can be a golden opportunity for weight management, but it all depends on the dietary choices you make and the lifestyle habits you commit to.
By: Dr. Badreyya Al-Harmi, Public Health Consultant
