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).
According to BERNAMA News Agency, 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. She advises avoiding 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. Physical activities, she notes, can also help with weight loss.
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.
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. She explained that although digestion does not occur while a person is fasting, the body still ensures they have enough energy to carry out daily activities by using stored energy in the form of glycogen and fat.
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. She also noted that skipping sahur increases these risks, as it can lead to low blood sugar levels, dehydration, and other health issues.
Ruzita advised that rather than drastically limiting food intake to achieve rapid weight loss, one should avoid overeating at iftar. She recommended prioritising drinking plain water and eating less sugary treats, and ensuring meals include vegetables and fresh fruits. Following Malaysia’s Healthy Plate concept, which balances protein, carbohydrates, and vegetables and fruits, can help with healthy weight loss.
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,’ she said.