Tips for Maintaining a Stable Weight During Ramadan

“Don’t immediately break your fast with heavy meals in large portions. Start with 2-3 dates plus water, then take a 15-20 minute break before the main meal,” Andi told ANTARA on Thursday.

He explained that 19% of people experience weight gain due to overeating during iftar, with the risk of consuming high-fat fried foods increasing 1.9 times, the intensity of consuming sugary drinks increasing 1.7 times, and the risk of reduced physical activity increasing 1.6 times.

In this condition, the mechanism of satiety signals from the stomach to the brain takes 15-20 minutes to activate, but during this time many people have already consumed far more calories than they need.

Andi explained that this break actually gives time for satiety signals (leptin and cholecystokinin) to activate, so that the main meal is consumed without overeating. This simple strategy has been shown to significantly reduce total calorie intake during iftar.

“Protein is very important; it has the highest thermic effect of food (TEF), where 20-30% of its calories are burned by the body for digestion and provide the longest-lasting feeling of fullness,” he said.

Andi also advised avoiding sugary drinks during iftar. One glass of sweet iced tea from a roadside stall contains 150-250 calories with almost no nutritional value, which directly contributes to weight gain without providing a feeling of fullness.

Eating large amounts at night when the body’s metabolism has naturally slowed down is also more easily stored as fat compared to food with the same number of calories consumed during the day.

In addition, Andi also reminded people not to skip suhoor (pre-dawn meal), and to ensure adequate protein and fibre intake to reduce extreme hunger before iftar and reduce compensatory overeating.

In addition, adequate sleep is also needed for weight control interventions, with a minimum target of 6-7 hours of total sleep, including a 20-minute nap.