Fasting correctly can aid weight loss during Ramadan, says expert

KUALA LUMPUR: As Ramadan enters its third week, those fasting may feel more comfortable with not eating and drinking for over 13 hours a day.

The stomach may no longer rumble, and the throat can better endure thirst. Some might even notice their clothes fitting more loosely.

Fasting can promote weight loss, and studies show it can have positive health effects.

However, experts say this is only true if fasting is done correctly, with balanced meals at dawn (sahur) and sunset (iftar).

Prof Dr Ruzita Abd Talib, a nutritionist at the Centre of Community Health Studies, Universiti Kebangsaan Malaysia, recommends a healthy eating pattern for effective weight loss during Ramadan.

“Avoid high-calorie foods, fast food, and ultra-processed foods with high salt, trans fats, artificial sweeteners, colouring, and flavouring,” she said.

She added that high-calorie foods do not provide complete nutrients and can make one feel thirsty more quickly while fasting.

Ruzita explained that prolonged fasting increases fat burning, reducing body calories.

She said this happens when the body uses fat more effectively.

“When we fast for about 13 to 14 hours, it enhances the fat-burning process,” she added.

Besides promoting weight loss, fasting can heal and restore the digestive system.

Ruzita said the digestive system rests as there is no food to digest during fasting.

“Normally, after eating, our digestive system processes food into nutrients for the body. Fasting allows the stomach and intestines to ‘rest’ and recover,” she said.

She said although digestion does not occur while fasting, the body still ensures there is enough energy for daily activities.

“Our body uses stored energy as glycogen (in the liver and muscles) and fat to stay active throughout the day.

“Even when fasting, our body functions by burning stored fat as an energy source,” she explained.

Fasting correctly is important for optimal rest of the stomach and intestines while still providing sufficient nutrients.

Ruzita warned against extreme fasting, such as abstaining from food and water for over 20 hours, which can lead to health issues.

“Extended fasting can increase hydrochloric acid (HCL) levels in the stomach.

“HCL aids digestion. Reduced food intake during fasting lowers HCL production, allowing digestive rest.

“However, extreme fasting may cause heartburn, gastritis, and stomach ulcers, and disrupt the digestive system, leading to constipation,” she said.

Ruzita also noted that skipping sahur increases these risks.

“Eating sahur is crucial to ensure the body functions well while fasting. It provides essential energy.

“Skipping sahur can lead to low blood sugar, causing dizziness, nausea, and fainting. It can also result in dehydration,” she said.

Ruzita said rather than drastically limiting food intake, one should avoid overeating at iftar.

“The key is to control your appetite. At iftar, prioritise drinking plain water and eating fewer sugary treats to prevent excess calorie intake,” she advised.

She added: “Include vegetables and fresh fruits like watermelon, papaya, and oranges, which are rich in fibre, vitamins, and minerals. These promote satiety during fasting.”

She recommended following Malaysia’s Healthy Plate concept – balanced meals with protein (one-quarter), carbohydrates (one-quarter), and vegetables and fruits (half) – even during Ramadan.

“This ensures a balanced diet, aiding healthy weight loss throughout the month,” she added.

She reminded the public to stay active and get enough sleep to maintain a healthy weight based on body mass index (BMI).

“Ramadan should also be productive. If possible, do light exercises like brisk walking for 30 to 60 minutes before iftar.

“This helps reduce body fat and supports weight loss, especially with only two weeks of fasting left,” she said. – Bernama