During Ramadan, Muslims all around the world abstain from eating and drinking from sunrise to sunset. It has been observed that Muslims tend to gain weight in this month despite fasting an average of 12 hours a day. The reason is a higher caloric intake than usual and less physical activity to burn it.
WHAT ARE THE REASONS FOR WEIGHT GAIN DURING RAMADAN? Eating continuously, especially between Iftar and Suhour, which is sometimes accompanied by tiredness due to the feeling of fullness.
Effects of Ramadan fasting on weight vary between individuals, ranging from weight loss to weight gain, depending on whether or not energy intake in the non-fasting period under- or over-compensates for the lack of energy intake during the fasting period [4].
Regarding guidance for the Muslim community, our study, which is by far the largest and most robust to date, suggests that Muslims observing Ramadan do not increase body weight as a result of skipping daytime meals, but rather lose on average a kilogram of weight.
You're Drinking Too Much Sugar
Yes, we did, but I hope to emphasize the fact that sugar is the main culprit in your lack of Ramadan weight loss, and also highlight the fact that sugar consumed in liquid form is the most harmful. The worst way to take in sugar is in liquid form. It is like taking a sugar I.V.
Ramadan's typical fasting requirements are that Muslims abstain from food and drink—as well as sexual activity—from dawn to sunset. While the restrictions around diet can help many Muslims feel spiritually connected, they can also be addictive and harmful for those with a habit or history of eating disorders.
Avoid deep fried foods as much as possible. Instead, oven-bake appetizers and pastries to limit the amount of oil consumed. 3. Avoid building your calories through drinks, such as juices, popular Ramadan drinks, and soft drinks.
During Ramadan, Muslims all around the world abstain from eating and drinking from sunrise to sunset. It has been observed that Muslims tend to gain weight in this month despite fasting an average of 12 hours a day. The reason is a higher caloric intake than usual and less physical activity to burn it.
When you break a fast, your body restocks your liver and muscles with glycogen. Since glycogen is mostly water weight, that can easily add a few quick pounds of water. This weight rebound is normal and healthy, but there's at least one trick to minimize it.
During the first couple of days of fasting both blood sugar level and blood pressure drop. The body starts the cleansing process and the first few days are the hardest as they are usually accompanied with headaches, dizziness, nausea and intense hunger.
Much of the weight we lose during Ramadan is actually muscle weight, because muscle tissue is broken down for fuel when we go for long periods without food. Below are tips to help you maintain or even build muscle during the holy month.
Resting Metabolic Rate (RMR) During Ramadan Fasting. RMR is known to decrease with prolonged fasting and this may be a counter-regulatory way to decrease energy loss (Benedict, 1915; Forbes, 1987; Garrow, 1978; Woo et al., 1985) [26].
A lot of people will lose weight in Ramadan simply because their portion sizes change. When you fast for a long period of the day, your stomach can become smaller and therefore hold less food. You may also find your appetite changes.
However, Ramadan doesn't mean you have to put your fat loss or muscle building goals on hold. Such long hours without food or water can put a large amount of stress on your body – but with some careful planning and smart training advice you can still lose weight or grow muscle during Ramadan safely and effectively.
According to Sheikh Assim Al-Hakeem, a well-known Muslim cleric who uses YouTube to answer questions about Islam, the Prophet Muhammad said: "Whoever forgets a prayer or oversleeps, he must pray it as soon as he wakes up, which may also means as soon as he remembers.
Research indicates that patients with stable cardiac disease are minimally affected by fasting, and there is no significant danger to observing the fast during Ramadan. In fact, if practiced safely, fasting has been known to help improve cardiovascular health.
You can achieve all your nutritional needs by following a balanced meal plan which suits your weight and body requirements. If your weight is about 60kg, you will need around 1800-2000 calories to maintain your weight.
During Ramadan, to meet the amount of energy and nutrients your body needs during the day, you should eat foods rich in protein, carbohydrates, vitamins, and minerals, and you should make sure to drink enough water. At the same time, this does not mean that you should eat everything you need at once during suhoor.
A team of cardiologists in the UAE found that people observing Ramadan enjoy a positive effect on their lipid profile, which means there is a reduction of cholesterol in the blood. Low cholesterol increases cardiovascular health, greatly reducing the risk of suffering from heart disease, a heart attack, or a stroke.
Protection from obesity, lowering cholesterol, improved blood sugar level, and improved digestive system are some of the health benefits of Ramadan Fasting.
Maintaining fluid levels plays an important role is staying healthy during the Holy Month of Ramadan. Water is one of the most important components of the human body representing between 60 to 70 percent of the human body weight. Water plays an important role in the vital performance of many body systems and organs.
As a general rule of thumb, you will need at least 3-4 weeks to drop 3-5kg and up to three months to lose 10kg. This means that focusing on your diet and exercise goals for a couple of weeks without distraction and excess calories will go a long way at getting your weight loss efforts off to the right start.