The holy month of Ramadan is a month of fasting. It is natural to lose weight after fasting for a whole month (from dawn to sunset). But even then, it is seen that many people gain weight at the end of Ramadan. What is the reason for this?
Diet is mainly responsible for this.
The altered dietary habits during fasting affect glucose homeostasis and glucoregulatory processes. As a result, changes in the body’s metabolism occur due to imbalances in visceral fat, blood triglycerides and cholesterol, and fasting insulin and glucose. Due to this, various results can be observed. For example:
Weight gain
Studies have shown that about half (48.5 percent) of people gain weight in the first 2 weeks of fasting. This is because, due to being fasting for a long time, the body has a high demand for energy and nutrients. As a result, those who have high-calorie foods in Iftar will gain weight. High-calorie foods include foods with excess sugar or similar foods, carbonated drinks, biryani, tehari, fried rice, paya, nehari, keema paratha, haleem with meat fat, various types of fast food (where double fat, mayonnaise, margarine, butter, cheese are mixed), processed and packaged foods, and even foods fried in excess oil, etc. Eating such foods every day and eating more than necessary, on the other hand, going to bed after eating dinner, similarly eating high-calorie foods and in large quantities in sahur, then sleeping for a long time, as well as reducing physical exertion during fasting, the rate of calorie accumulation in the body increases and weight continues to increase without decreasing.
Weight loss
Research has also found that fasting people usually lose weight (an average of 2.5 to 5 kg) during the last 2 weeks of Ramadan. One in every five people loses weight during this time. This is mainly due to the sleeping pattern during fasting, the opposite eating habits, and the change in time. In many cases, they become reluctant to eat late at night. As a result, the body loses weight due to a calorie deficit due to not eating Sahur.
What to do
Therefore, to maintain a normal body weight and prevent other problems while fasting healthily, some rules must be followed:
1. Do not eat too much at once.
2. Avoid eating high-calorie, unhealthy, processed foods as much as possible.
3. Eat small amounts of each nutrient-rich food every day, without skipping any meal (iftar, evening meal, and sahur).
4. Drink enough water (two and a half to three liters) and other beverages (soup, pulses, milk, fruits, etc.). Because, food meets 20 percent of our body’s fluid needs, while the remaining 80 percent comes directly from water.
5. Ensure a good night’s sleep so that cortisol and stress hormone levels in the body remain normal.
6. Exercise daily. For example, praying 20 rak’ahs of Tarawih prayer standing or walking for at least 30 minutes after iftar, doing any physical activity, so that the body weight remains normal.
7. Eat a balanced variety of foods, such as fresh vegetables, fruits, fish, chicken, milk, eggs, and easily digestible foods.
By eating properly, exercising, and ensuring sleep, it is possible for a person to maintain a normal body weight and fast.
Not to gain weight
If you continue to gain weight despite fasting or you want to prevent your weight from increasing, there are some rules you need to follow:
1. Eat a low-calorie, but balanced diet. For example, instead of eating thick sugar syrup during iftar, you can eat coconut water, isabgol husk, or fruit juice (mixed with water).
2. You can also eat less oil-fried, lean meats, etc.
3. From Iftar to Sahur, one should eat frequently rather than eating too much at one time, so that the body gets the necessary energy and nutrition.
4. You need to reduce the calories in your food. For that, you need to use less oil in cooking, deep-fried food, outside food, sweets, etc.
should be avoided for a few days.
5. The most important thing is to lose the extra weight you have. For that, walk briskly for 30 minutes to 1 hour after iftar every day. Do your favorite exercise every day.
6. Sleep for at least 5 hours at night (e.g. 10pm to 3am) and 1-2 hours after Fajr.
If possible, you can create a fasting diet chart as advised by a nutritionist.
