BY NURQALBY MOHD REDA
KUALA LUMPUR: Entering the third week of Ramadan, those who are fasting will likely feel more comfortable with the routine of not eating and drinking for over 13 hours during the day.
The stomach may no longer rumble and the throat can better endure thirst. One might even notice their clothes fitting more loosely.
The practice of fasting, indirectly, has the potential to promote weight loss. In fact, scientific studies also show that fasting can have positive effects on health.
However, experts say this is only true if fasting is done correctly, meaning it is accompanied by a balanced meal before the break of dawn (sahur) and at the breaking of fast (iftar).
BURNS FAT
Prof Dr Ruzita Abd Talib, a nutritionist at the Centre of Community Health Studies, Universiti Kebangsaan Malaysia, recommends a healthy and balanced eating pattern to ensure a more effective weight loss process during Ramadan.
“Avoiding the consumption of high-calorie foods, as well as fast food and ultra-processed foods which are high in salt and trans fats and contain artificial sweeteners, colouring and flavouring, along with physical activities, can help with weight loss,” she said.
She also said high-calorie foods do not provide complete nutrients and can also make one feel thirsty more quickly while fasting.
Ruzita explained that when an individual refrains from eating and drinking for an extended period, fat burning occurs at a higher rate, which indirectly reduces the amount of calories in the body.
She said this happens when the body’s fat is utilised more effectively.
“When we go without food and drink for about 13 to 14 hours, this condition further enhances the fat-burning process,” she added.
RESTORE DIGESTIVE SYSTEM
Besides promoting weight loss, fasting can also heal and restore the digestive system.
Ruzita said the digestive system does not function as usual when a person fasts as there is no food to digest.
“Normally, after eating, our digestive system processes food into nutrients that are then supplied to the body. So, by fasting, the stomach and intestines get time to ‘rest’ and recover from continuously working to digest food,” she told Bernama.
She said although digestion does not occur while a person is fasting, the body still ensures they have enough energy to carry out daily activities.
“Our body uses stored energy in the form of glycogen (stored in the liver and muscles) and fat (stored in the body) to help us stay active throughout the day.
“Therefore, even when we are not eating due to fasting, our body continues to function by burning stored fat, which is then used as an energy source,” she explained.
This is why it is important to fast correctly so that the stomach and intestines can enjoy optimal rest while still ensuring the body receives sufficient nutrients, she added.
AVOID EXTREME FASTING
Referring to some individuals who resort to restricting their food intake during Ramadan to achieve their desired weight, Ruzita warned that extreme fasting, or frequently abstaining from food and water for over 20 hours, can lead to health issues and digestive problems.
“Extended fasting can lead to an increase in hydrochloric acid (HCL) levels in the stomach.
“HCL helps with digestion. During fasting, reduced food intake leads to lower HCL production, allowing the digestive system to take a break from excessive acid secretion.
“However, extreme or prolonged fasting may cause other health issues such as heartburn, gastritis and stomach ulcers. It can also disrupt the digestive system, leading to constipation and stomach discomfort,” she said.
Ruzita also noted that skipping sahur increases these risks.
“Eating sahur is crucial to ensure the body functions well while fasting throughout the day. It provides essential energy to sustain us.
“Skipping sahur can lead to low blood sugar levels, which may cause dizziness, nausea and even fainting. It can also result in dehydration,” she said.
CONTROL APPETITE
Ruzita said rather than drastically limiting food intake to achieve rapid weight loss, one should avoid overeating at iftar.
“The key is to control your appetite… at iftar, prioritise drinking plain water and eating less sugary treats to prevent excess calorie intake,” she advised.
She added: “Make sure your meals include vegetables and fresh fruits such as watermelon, papaya and oranges which are rich in fibre, vitamins and minerals. These foods not only support overall health but also promote satiety during fasting.”
She recommended following Malaysia’s Healthy Plate concept – balanced meals consisting of protein (one-quarter), carbohydrates (one-quarter) and vegetables and fruits (half) – even during Ramadan.
“This approach ensures a balanced diet, which in turn helps with healthy weight loss throughout the month,” she added.
She also reminded the public to stay active and get enough sleep to maintain a healthy weight within the normal range based on the body mass index (BMI).
“Ramadan should also be a productive month. If possible, do light exercises like brisk walking for 30 to 60 minutes before iftar.
“This is one of the best ways to reduce body fat and support weight loss, especially with only two weeks of fasting left,” she said. – Bernama
