Benefits of fasting to lose weight

During the blessed month of Ramadan, food and drink are abstained from between sunrise and sunset, and studies have shown that the benefits of fasting depend largely on the type and quantity of food we eat. fatigue,[1] Also, if high-calorie foods are chosen, the body will store energy or excess calories in the form of fat, so we find that it is possible to take advantage of the fasting period to lose weight, because the body exploits the energy stored as fat and burns it to be able to perform its functions throughout the day. Fasting can bring about positive changes that help lose weight, by affecting the metabolism process, as fasting causes many changes in the activity of the nervous system, and the secretion of many hormones in the body, for example:[2]

  • Insulin hormone: The secretion of the hormone insulin increases when we eat, and when we fast, it decreases dramatically, lower levels of insulin facilitate the process of burning fat.
  • Human growth hormone: Growth hormone levels may rise during fasting, and increase as much as 5-fold. Growth hormone can aid fat loss and muscle gain.
  • Noradrenaline: It is sent from the nervous system to fat cells, stimulating them to break down body fat into free fatty acids that can be burned for energy.

Diet tips to lose weight in Ramadan

Among the most important tips that help lose weight in Ramadan are the following:[3]

Eat foods rich in fiber

Fiber is very necessary to prevent constipation, control blood sugar levels, reduce high cholesterol levels, and increase feelings of satiety. Fiber can be added to the suhoor meal, such as whole wheat toast, and cereal with some fruit. Fiber can also be included in breakfast, such as pasta, or brown rice with Lentils and vegetables, or curry with whole wheat.

Eat foods rich in healthy fats

Fats are necessary to help absorb fat-soluble vitamins, and they can be added to the suhoor and breakfast meals, but to lose weight, you must think about how to choose and quality fats, because the consumption of unhealthy saturated fats such as: full-fat dairy products, chicken skin, ghee, and processed butter Whiteners, tea, fried foods, biscuits and cakes, increases bad cholesterol levels and lowers good cholesterol levels, which leads to weight gain, nausea and discomfort after eating, so you should prepare low or fat-free dishes, for example: choose skimmed milk or Low-fat milk, avocado, olives, olive oil, almonds, peanuts, cashews, and oily fish.

Drink plenty of fluids

Low levels of fluid cause dehydration, headache, and low blood pressure. It is necessary to drink enough fluids, at least 6-8 glasses of water per day, distributed between the suhoor and iftar periods.

Use healthier cooking methods

It is not recommended to eat fried foods, and it is preferable to replace it with the grilling method and reduce the amount of oils and fats contained in the meals.

exercise

It is possible to do light exercises such as: walking, cycling and lifting light weights, and Tarawih prayers are among the distinguished activities that help to maintain physical activity throughout the month.

Foods to avoid

Some foods cause weight gain, the most important of which are:[1]

  • Fried foods such as fried samosas, fried chicken, and fried potato chips.
  • Foods that are high in sugar.
  • Foods rich in fat.
  • High-fat cooked foods.

Recommended foods to eat

It is preferable to eat the following foods that help in losing weight:[1]

  • Baked foods such as baked samosas, and oven-baked potato chips.
  • Dry frying using food sprays.
  • Grilled meat.

the reviewer

  1. ^ ABC. “What to eat during Ramadan? Here’s a complete meal plan”, www.health24.com, May 29, 2017, Retrieved 5-11-2018. Edited.
  2. ↑ Kris Gunnars (4-6-2017), “How Intermittent Fasting Can Help You Lose Weight”, www.healthline.com, Retrieved 11-5-2018. Edited.
  3. ↑ Ayesha Seedat (23-6-2015), “Heart-healthy tips for Ramadan”, www.health24.com, Retrieved 11-5-2018. Edited.

Lose weight in Ramadan

Writing – on the date : – Last updated: 2022-05-12 13:24:01