Here's a Strategy to Maintain a Stable Weight During Ramadan
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The postponement of outstanding dues needs to be realised first while considering economic conditions.
The postponement of outstanding dues needs to be realised first while considering economic conditions.
Ramadan often presents a unique challenge for those seeking to maintain their weight. Changes in eating patterns, coupled with the temptation of high-calorie iftar meals, often lead to unwanted weight gain.
Dr. Andi Kurniawan, a sports medicine specialist and a graduate of the University of Indonesia, shares several practical strategies to maintain metabolism during fasting.
According to Andi, around 19% of people experience weight gain during Ramadan due to overeating during iftar.
This is triggered by the consumption of fried foods, sugary drinks, and a lack of physical activity.
During the 12–14-hour fast, levels of the ghrelin hormone (hunger) surge, while leptin (satiety hormone) levels drop dramatically, creating a strong urge to eat.
“Don’t immediately break your fast with large portions of heavy food. Start with 2–3 dates and water, then take a 15–20 minute break before the main meal,” Andi said on Thursday (February 26).
This 15–20 minute break is crucial to allow the satiety signals from the stomach to reach the brain. This strategy helps prevent people from eating “excessively,” which often leads to exceeding daily calorie needs.
When it’s time for the main meal, Andi advises focusing on the quality of micronutrients, rather than just limiting portion sizes.
The recommended ideal composition is half of the plate filled with vegetables and fruits, one-quarter protein, and one-quarter complex carbohydrates.
“Protein is very important; it has the highest thermic effect of food (TEF), with 20–30% of its calories burned by the body for digestion and provides the longest-lasting feeling of fullness,” he explained.
He also reminds people to avoid sugary drinks during iftar.
According to him, a glass of sweet iced tea can contain 150–250 calories with almost no nutritional value, which directly contributes to weight gain.
Given that the body’s metabolism tends to slow down at night, large amounts of food will be more easily stored as fat.
In addition to regulating the iftar menu, Andi emphasises the importance of suhoor with adequate protein and fiber intake to reduce extreme hunger in the afternoon.
To maintain metabolism, he suggests physical activity such as walking 7,000–10,000 steps per day, or light weight training for 15–20 minutes after the tarawih prayers.
Finally, weight management should also be supported by sufficient sleep quality, which is at least 6–7 hours per day, including a 20-minute nap.
As a simple guideline, ideal weight loss ranges from 0.5–1 kg per week, or no more than 4 kg during a full month.
Physiologically, fasting can help balance estrogen and progesterone hormones and support a healthier ovulation process by reducing insulin resistance.
The public’s enthusiasm for iftar buffets is driven by the availability of various foods and drinks that are rarely found outside of Ramadan.
Carbohydrates remain a crucial element for the body as the main source of energy, especially when exercising during fasting.
Simple sweet foods can trigger unstable blood sugar fluctuations. As a result, hunger will appear more quickly while fasting during the day.
As a simple guideline, ideal weight loss ranges from 0.5–1 kg per week, or no more than 4 kg during a full month.
People who exercise more burn extra calories, but they don’t lose as much weight as expected based on the number of calories burned.
The carnivore diet is not recommended because it contradicts the basic principles of a balanced diet and is not recommended for the general public.
Everyone has different metabolic responses that can be influenced by hormones, eating habits, and health conditions.
The OMAD diet should not be done haphazardly, especially by individuals who are new to fasting. It should be done carefully, especially for beginners.