Ramadan Fasting Guide: How to Avoid Weight Gain & Stay Healthy

Fasting is full of health benefits, yet food negligence between fasting periods may result in unplanned weight gain during Ramadan, doctors warn.

Though fasting could actually support weight reduction, general dietary errors during the holy month typically mean that instead of shedding weight, one ends up gaining it, healthcare specialists advise.

Medical experts say that fasting automatically lowers food consumption, possibly leading to a calorie deficit. Weight loss is only achieved, though, when overall caloric consumption is less than energy output—a balance most find difficult to achieve during Ramadan.

As per a nutritionist, the body in the initial 12-24 hours of fasting uses stored glycogen in the liver and muscles for energy. When these glycogen stores are exhausted, the body starts to break down fat as a secondary fuel source.

Excessive use of fried food, sweets, and processed carbs can derail weight loss plans.

For example, one samosa contains about 120 calories, and if everybody eats at least three, that alone totals to 360 calories—nearly a whole meal.

In order to manage weight and prevent overeating during iftar (break of fast), experts advise starting with water, soup, or laban (yogurt beverage) in addition to fiber-rich foods to suppress hunger and condition the digestive system.

Dietitian advises that a 15-minute break prior to having the main meal can prevent overeating. Having smaller plates also helps manage portions and prevent excessive consumption.

In choosing traditional foods, choosing grilled or baked options rather than fried would go a long way in keeping calorie intake in check while having the same good taste.

A slow and aware consumption of foods creates a sense of fullness earlier and makes it less likely to eat excessive food, experts recommend.

Adding fiber-containing vegetables to slow down digestion and level out blood sugar is suggested. Whole grains (brown rice, whole wheat bread) rather than refined carbs for a long-lasting energy source should be selected.

Natural sweeteners such as dates, fruits, or honey with yogurt to satisfy the urge for sweets without overindulgence provide fiber and nutrients and satisfy sugar desires.

Conventional desserts can be made healthier by baking or grilling in order to cut unnecessary fat and calories. Oats or chia pudding with dates could serve as good alternatives, but moderation is always key.

The balanced diet consists of iftar, post-iftar meal, suhoor (dawn meal), and some light snacks. Postprandial break-up with light nutritious food is ideal, and then a well-balanced dinner with protein, fiber, and healthy fats after iftar.

Suhoor must be in the form of slow-digesting foods with carbohydrates, protein, and water. If necessary, in between meals snacks that are mainly nuts, yogurt, or fruits can be taken.

To avoid overeating, begin with water, soup, and fiber food such as salad. Dates are a good nutrient but also very sugary, so keep to one to three dates.

Light-intensity exercise (yoga, walking) prior to iftar is optimal to prevent fatigue. Strength or moderate exercise is ideal one to two hours post-iftar when energy levels are best. Proper intake of water is essential, and vigorous exercise is not recommended if dehydration is a factor.

Water is critical for digestion, metabolism, and hunger control. Dehydration produces fatigue, hunger pangs, and slow metabolism. Try to consume 8-10 glasses between suhoor and iftar, drinking water-dense fruits such as jujube and watermelon.

Practice portion control and responsible eating habits during Ramadan. Maintain balanced meals consisting of protein, fiber, and healthy fats with continued hydration and physical activity routine.

Prioritize quality over quantity—opt for whole, wholesome foods, drink plenty of water, and eat prudently to sustain healthy habits after Ramadan.