The month of Ramadan is a month full of blessings where Muslims fast. During one full month of fasting and then continuing with Eid, usually many people experience changes in eating, sleeping and activity patterns. Moreover, the foods chosen for ta'jil and also Eid offerings are often high in calories, causing many people to gain weight after Eid.
The following are things that happen and must be watched out for during the month of Ramadan.
Post-Fasting Dietary Changes
During the month of Ramadan, eating patterns experience significant changes. Apart from that, many people also change the type of food they consume during this holy month. This makes habits change and there are several factors that influence this, such as:
- Meal Time Changes
Only consume food at breaking the fast and dawn. This means that the body experiences longer periods without food and drink intake. As a result, the body's metabolism adjusts to use stored energy reserves, such as fat, to meet energy needs during fasting. However, after the end of the month of Ramadan, these changes can affect the way the body processes and stores energy.
- Consuming Foods High in Sugar and Fat
During Ramadan, many people tend to consume foods high in sugar and fat when breaking the fast and at dawn. Fried, sweet and fatty foods are often a favorite choice for breaking the fast. Consuming foods with high levels of sugar and fat can increase the risk of weight gain after the month of Ramadan.
- Reducing Water Consumption
During Ramadan, Muslims also often experience a decrease in water consumption due to the fasting period, which then causes dehydration. Mild dehydration can occur, especially if a person does not drink enough when breaking the fast and sahur. This can affect the body's metabolism and make people more susceptible to weight gain after the end of fasting.
These three things can then result in weight gain after one month of fasting. Moreover, it is exacerbated by a lack of physical activity and a lack of awareness regarding the importance of choosing nutritionally balanced foods during sahur, breaking the fast, and Eid al-Fitr.
Strategies for Overcoming Post-Fasting Fattening
Here are some practical strategies that can help overcome post-fast fattening:
- Balanced Diet
It is important to ensure that the food consumed throughout the fasting month and Eid contains sufficient and balanced nutrition, including preferably complex carbohydrates, both animal and vegetable protein, fiber, vitamins and minerals. Limit consumption of processed foods, fast foods, and foods high in sugar and fat, which can cause fat accumulation in the body and significant weight gain during the fasting month until Eid.
- Regular Physical Activity
Do physical activity for at least 30 minutes every day or 150 minutes per week, such as walking, jogging, Zumba, aerobics, cycling or swimming. Physical activity helps burn excess calories and maintain overall physical fitness.
- Control portions
It is important to pay attention to the portion size of the food consumed to prevent excess calories. Use smaller plates, avoid food outside of main meals, and eat slowly to give your body time to respond to feeling full. Listen to your body's signals and stop eating when you feel full, not when your plate is empty.
- Menu Planning
Plan a balanced diet consisting of a variety of fruits, vegetables, plant and animal protein sources, and complex carbohydrates.
Conclusion
By adopting a healthy diet and active lifestyle, you can maintain health and a balanced weight after fasting. Remember that health is a long-term investment, and maintaining a balance between healthy food intake and regular physical activity is the key to a healthy and happy life. Consult your doctor to get advice that suits your health condition. By following these steps, it is hoped that you can prevent your weight from increasing after fasting.
Article written by dr. Lucrezia Renata, Sp.PD (Specialist in Internal Medicine at EMC Cibitung & Pekayon Hospital).