Can Fasting In Ramadan Help You Lose Weight
Is it possible to drop a few kilos during the holy month and if so, what steps should you take to stay healthy?
Ramadan is the time for introspection, sharing and giving. Its also a great time to slow down and think about our health. If it is weight loss that needs to be addressed, Ramadan is a perfect time to focus on that too.
Of late, fasting for weight loss has been gaining much attention, especially intermittent fasting. Though there is mounting evidence to suggest eating three or five small meals a day may not be important for weight loss and performance, what we do know is that we really are best on at least one meal and a number of hours to process it and utilise the energy, explains Stephanie Karl, Clinical Nutritionist, Emirates Integra.
Two meals is perfect and three may just be a little more comfortable but unnecessary, she adds. However, researchers havent reached a consensus on how many meals are best and whether one should fast for periods of the day. Many cultures have established patterns of fasting and may have adapted to make this practice work as part of a healthy diet to manage weight and cleanse the body.
It May Help Burn More Fat
Intermittent fasting may work for weight loss by prompting your body to burn more fat. That’s because when you go a while without eating, your body runs out of sugar to use for energy and instead starts to burn stored fat, according to Johns Hopkins Medicine.
For instance, a small study of 19 people with metabolic syndrome found that fasting for 10 hours each day for three months promoted weight loss and also reduced waist circumference, body fat percentage and belly fat, per December 2019 research in âCell Metabolismâ.
The fasting also helped reduce people’s blood pressure and total cholesterol and improved their sleep, blood sugar and insulin levels.
Eat Balanced Diet To Lose Weight In Ramadan
Only veggies and fruits are not enough for your iftar plate, but you should consider oatmeal, proteins, and more water, such as salmon and asparagus, brown rice, etc.
Without a balanced diet and workout, your body will not tolerate fasting, and it may result in weakness and low energy. You need to focus on different facts while fasting to lose weight during Ramadan, such as proper workout, plenty of water in Suhoor and Iftar, exercise at best times, use of herbs, quality of sleep, etc.
You can also discuss with the best nutritionist what foods you need to eat if you have any health condition.
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Training After Breaking The Fast
Pros: Feel stronger, refreshed. Get hydrated before training. This is my preference. Ideally have a light meal and then train and then eat a heavier meal.
Try and have a meal that has a decent amount of calories but easy to digest so not heavy. Maybe a shake made up protein, banana and whole milk. See sample pre workout meal/shake above.
Cons: Depending on when you train, If youve got work in the morning you could be missing out on a lot of sleep which will affect your ability to train and recover further down the line. Some people feel tired and lethargic after eating. You also have a shorter feeding window since part of it will be spent on training.
These are the two best best times. If you dont have work in the morning you can train late at night. Personally Ive found this to be a better time.
Ive previously trained after 12am and it worked great for me. This was a few years back when Ramadan fell during the August school holidays I trained with the same intensity I do all year round and it didnt affect me one bit.
Training just before suhoor or early morning is a bad idea. Training early morning will leave you weak, thirsty and tired for the rest of the day. You are unable to restore muscle glycogen to help repair your muscles. Overall its just not a good idea and it will take its toll.
Should I Do Cardio During Ramadan
While weight training should be the cornerstone of any fat loss plan for both men and women, cardio can also play an important role in creating the energy deficit needed to lose weight.
There are two key types of cardio that you can consider during Ramadan which will help you burn fat optimally high-intensity interval training and low-intensity steady state .
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You Are Eating Too Much Sugar
Excess sugar consumption is the root cause of obesity, diabetes and many other health issues. The less sugar a human being consumes in his or her lifetime the better. But it is especially terrible for those looking to lose weight. When you eat sugar your body secretes insulin, this hormone causes fat to be stored. Insulin levels are mostly determined by how much carbohydrates you are putting in your body. When you eat sugary foods you are peaking your insulin and consequently storing more and more fat. If you are eating sugar every once in awhile this isnt a problem, but for those of us who have eaten a standard Western diet high in sugar since we were children, our insulin levels are likely out of whack. We become insulin resistant and thus our body must secrete more and more insulin each time we eat sugar and carbohydrates as a result we keep get fatter and fatter. If your goal is fat loss, definitely skip dessert for iftar. Even dates, while being nutrient dense, are high in sugar, so if your goal is weight loss, limit your intake to one date when you break your fast.
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Just The Right Amount Of Sleep
It is very important to understand that the right amount of sleep is necessary for maintaining optimum metabolism. Too less or too much can disrupt the complex cycle of reactions in your body and push it into a state of chronic weight gain. Staying active means you are always burning some calories, which help prevent those extra calories from sticking to your body.
To be sure about how to lose weight during Ramadan, following the above guide will help you work wonders. Fasting during Ramadan aids you jump-start a weight loss process which you can pursue for the rest of the year. These Ramadan diet tips will surely help you lose weight instead of gaining it, something that we all dread!
References:
Kris Gunnars, B. . How Intermittent Fasting Can Help You Lose Weight. . Retrieved 27 April 2017, from https://authoritynutrition.com/intermittent-fasting-and-weight-loss/
Chai, C. . Fasting for weight loss? Heres why scientists say it works long-term. Global News. Retrieved 27 April 2017, from http://globalnews.ca/news/2572885/fasting-for-weight-loss-heres-why-scientists-says-it-works-long-term/
How Alternate-Day Fasting Helps Manage Your Weight. . Mercola.com. Retrieved 27 April 2017, from http://articles.mercola.com/sites/articles/archive/2014/06/08/alternate-day-fasting.aspx
Losing Weight During Ramadan
Fast so that to heal your bodies from diseases, says a Hadith, or saying of the Prophet Mohammad .
Weight gain could be seen as one of these diseases. However, to lose weight during Ramadan fasting must be done in a very careful manner. There are many ahadith that give us advice on how to eat healthy while fasting during Ramadan. However, people often forget these healthy eating habits during Ramadan. Ironically, as well, there are more eating traps during Ramadan than any other month. So, as we struggle to be good Muslims and fast, we may inadvertently be straying from the path of the Prophet by breaking all rules of good health. The most common Ramadan pitfalls are: Eating a large iftar right after the Maghrib azhan , eating unusual or new foods, too many salty foods, too many sweet foods, increasing consumption of tea or coffee, not sleeping enough, skipping meals, eating too much bread or other foods, changing lifestyle habits, and reducing exercise.
Eating a large iftar right after the azhan is not recommended in the Hadith. The large influx of food consumed after a day of fasting can cause the digestive system to clog. For this reason it is recommended that Muslims break their fast on dates and water or a simple soup, perform the Maghrib prayer and then eat a moderate iftar. Ideally, another small meal should then be eaten after the Tarawih prayers.
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Eat Healthy And Homey
Ramadan is a God gifted opportunity to adjust your body metabolism process and kick start a healthy lifestyle. The first and foremost thing to shed some extra pounds during the holy month of Ramadan is to eat home-cooked food. There is a new trend now where people go out with their families at Sahoor and Iftar times to restaurants. They eat a lot of tempting baked, processed and fried food in such places which usually ends up in gaining weight rather than losing it. Once in a month is fine, but you should not make it a habit. Ramadan is not about over-eating, but it means eating healthy and balanced. By cooking at home, you can make sure that your food has a minimal glycemic index impact. Moreover, you can control the amount of fat and sugar in your meal by controlling the ingredients. Be sure that this Ramadan, you come out as a better-looking you.
Fasting Affects Cells And Hormones
Intermittent fasting helps your body cells to self-repair by digesting and removing old proteins no longer needed inside cells. Studies show that fasting alters gene function, which may protect against diseases such as Alzheimers and may also help you live longer.
When you fast, insulin levels reduce, making it easier to access stored body fat for weight loss. However, fasting increases your bodys human growth hormone, reducing fat and promoting muscle gain. Fasting also increases the release of norepinephrine which is a fat-burning hormone helping you reduce weight.
According to a 2000 study, these hormonal changes may increase your metabolic rate by up to 14%, which aids weight loss.
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How Does Ramadan Fasting Affect The Body
During Ramadan, you’re bound to experience mild dehydration as even water is banned during daylight hours.The British Nutritional Foundation website explained: “During fasting hours when no food or drink is consumed, the body uses its stores of carbohydrate and fat to provide energy once all the calories from the foods consumed during the night have been used up.”The body cannot store water and so the kidneys conserve as much water as possible by reducing the amount lost in urine.”However, the body cannot avoid losing some water when you go to the toilet, through your skin and when you breathe and when you sweat if it is warm.”Depending on the weather and the length of the fast, most people who fast during Ramadan will experience mild dehydration, which may cause headaches, tiredness, and difficulty concentrating.”Studies show this dehydration is not harmful to your health, as long as you drink enough water when you break fast, or before your fast starts in the morning.However, the site states: “If you are unable to stand up due to dizziness, or you are disoriented, you should urgently drink regular, moderate quantities of water ideally with sugar and salt a sugary drink or rehydration solution.”If you faint due to dehydration, your legs should be raised above your head by others, and when you awake, you should urgently rehydrate as outlined above.”
You Still Think Fat Is Bad
Fat does not make you fat! Sugar does. I personally lost 20 plus pounds in 5 months by cutting sugar and grains, while eating as much fat as I cared to consume. Two great forms of fat are coconut oil and avocados. Try a spoonful of coconut oil for iftar and for suhoor . Avocados are the perfect suhoor. Eggs and meat are also good sources of fat and are incredibly nutrient dense. Seeds and nuts are a great source of fat and serve as the perfect snack for that midnight hunger between taraweeh and suhoor. Fat is also slow burning so it keeps you going throughout the day during long fasts. Butter is excellent and delicious. Cut out all the low-fat garbage. These are usually laced with sugar, high fructose corn syrup, or other frankenfoods not fit for human consumption. Fat is not bad. And it does not make you fat. Sugar does.
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Golf A Play To Keep You Fit
In Ramadan, it is crucial to walk for at least 15-20 minutes, or it can affect your physical fitness. You should play Golf as it is an interesting game plus you will not need an extra workout to get the ideal weight. Fasting brings many health benefits, but if you combine fasting with some sports then it can make your dream come true about desired weight.
Avoid Fried And Processed Foods
Gaining weight instead of losing during Ramadan?
Well, fasting can help to reduce weight but eating processed or fried foods at iftar can make it impossible.
Aging slows down your metabolism that leads to weight gain. You should avoid fried foods that can result in weight gain. When you eat a healthy diet at Iftar while fasting in the whole month, it will help you lose weight during Ramadan.
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Have You Gained Weight During Ramadan Instead Of Losing It Find Below Some Easy Tricks For Quick Weight Loss
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Festivals come with a lot of indulgence, especially in terms of food. The month of Ramadan is actually a great way to do intermittent fasting, but many cant stop their gluttonous tummies and gorge on greasy and calorie-rich food for Iftar. All this conspires to make you gain more weight than before! As the month of Ramadan gets over, we are sure a lot of people are now wondering how to shed the extra weight they might have gained. In case, youre looking for some weight loss tips post-Ramadan, weve got you covered.
Health Shots spoke to Mujtaba Kamal, a fitness expert at Cult.fit, who listed some effective weight loss tricks to shed that flab you gained during Ramadan.
/7tips To Manage Your Weight During Ramadan
During the holy month of Ramadan people fast from sunrise till sunset. After almost 12 hours, when people break their fast, they tend to overeat, which has a close association with weight gain. Doctors and health experts recommend avoiding high fat foods to break the Ramadan fast for several health reasons. Studies suggest that people who observe fast end up gaining weight at the end of the Islamic holy month. By making some simple tweaks in the daily routine, a person can easily lose weight and maintain their healthy body weight during this period.
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You Arent Moving Enough
While body composition is 80% what you eat. It is also 20% how you move. The body gets weak if the body doesnt move. During Ramadan we have less energy during the day and consequently going to the gym or keeping up with workouts can be difficult. However, simply adding in some walks throughout the day and some bodyweight exercises can go a long way. Instead of being sedentary for 23 hours and then running for an hour on a treadmill, try incorporating movement into your daily schedule. Walk to work, or take the train/bus and walk to and from that. Do you talk on the phone for work? Go on a walk while you talk. Cycle to the grocery store or to your friends house for iftar. Take an invigorating walk around your neighborhood after Asr as the sun is going down and you are getting ready to break fast. It is not true that you need to workout really intensely to burn calories. Engaging in low level aerobic activity throughout the day does wonders.
