A Healthy Ramadan


If you have some extra weight to lose, observing the Ramadan month is the golden opportunity to make dream come true as long as you don’t indulge in high-calorie foods after you break your fasting day.

Changes in the body during fasting

How long you fast will affect how your body changes to cope with the lack of nutritional intake. Although you have stopped eating after the last meal, it’s not until 8 hours later when the digestive system has completely absorbed the nutrients does your body enters the real fasting state.

When you don’t fast, your body uses the glucose stored in the liver and muscles to produce energy. During a fast, first, this amount of stored glucose is used up quite fast. Your body, therefore, has to turn to another source of energy which is fat. If the fasting period continues after your body has finished with the fat, protein will be broken down to provide energy. This is when you begin to starve. However, it’s not common for someone to starve during the month of Ramadan since the fast is broken every day.

Gentle transition from glucose to fat

Because the Ramadan fasting only lasts from sunrise to sunset, you can compensate for the lack of energy during the meals after sunset. This way, your body only uses glucose and fat for the production of energy. Your protein stays intact.

As your body breaks down fat to produce energy, your body will lose weight. The cholesterol levels in your blood are also reduced. If your are diabetic or have problems with your blood pressure, you may greatly benefit from fasting. A few days into fasting, your body will release a high concentration of endorphins into your blood, resulting in increased alertness and enhanced mental well-being.

It’s important to maintain healthy intakes of food and fluid during fast-breaking meals. As you fast, your body may sweat more than it usually does. So, you should try to stay hydrated to help your kidneys manage the balance of water and salts. To prevent muscle breakdown, include energy food, such as carbohydrates healthy fats in your meals.

Stay safe while fasting for Ramadan

In general, you just need to do what you are supposed to do with your diet outside of Ramadan, which is sticking to a balanced diet, with sufficient carbs, fat and protein. If you don’t, you may end up gaining even more weight due to the food eaten at fast-breaking meals. Ramadan fasting is an opportunity to lose weight and get healthier. So, try not to waste it. This is the time to discipline yourself. The essence of Ramadan is self-discipline and self-control. Even though it’s time to break the fast, you should not break your discipline.

Hello Health Group does not provide medical advice, diagnosis or treatment.

msBahasa Malaysia

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