Do You Gain Weight During Ramadan? Here’s What The Experts Say
Bazaar Arabia chats exclusively to Clinical Dietitian & Nutritionist, Nur Al-Abrach and Family Physician, Dr Ruhil Badiani to uncover the topic of Ramadan-related weight gain
Do you gain weight during Ramadan? Bazaar Arabia answers all your questions here.
With the Holy Month of Ramadan upon us, Muslims around the world will engage in 30 days of fasting. This means that from sunrise to sunset, they will refrain from consuming any food or drink.
In the Islamic faith, fasting is about achieving both inner and outer transformation. It is a sacred time that encourages restraint, mindfulness, and a detoxification of the body, mind, and spirit.
When practiced correctly, studies have shown that fasting provides a myriad physical and mental benefits, from improved cognitive functioning and cell rejuvenation to increased energy levels, detoxification, and more.
However, despite the seemingly endless benefits – with weight loss being one of the most common factors – many people report gaining weight during the month. In fact, in a study published in the Nutrition Journal by Balkees Abed Bakhtomah in 2011, 59.5 percent of Saudi families taking part in the experiment confirmed this to be true.
While it may appear a contradictory phenomenon, Ramadan brings with it a temporary lifestyle shift, characterised by a change in eating, sleeping, and exercise habits that when combined, can indeed result in weight gain amongst certain individuals while fasting.
To gain more insight, Bazaar Arabia reached out to Clinical Dietitian & Nutritionist, Nur Al-Abrach from Nabta Healthcare, as well as Dr Ruhil Badiani, Family Physician at Cornerstone Clinic, who shared their expert knowledge on the topic.
From the foods to avoid and nutrients to incorporate into your diet, here’s everything you need to know about Ramadan weight gain and how to avoid it.
Do You Gain Weight During Ramadan? Here’s What The Experts Say
What causes weight gain during Ramadan?
According to Dr Nur, weight gain during Ramadan is the result of several factors, with one of the main reasons being overeating during iftar.
“After a long day of fasting, there’s often a tendency to consume large quantities of food, leading to overindulgence and calorie intake beyond what the body needs, she says. “Additionally, people may opt for high-calorie foods during iftar and suhoor, such as fried and sugary foods, which can contribute to weight gain if consumed excessively.”
Another factor is the disruption of normal eating patterns and metabolism during Ramadan. “As the body adjusts to the fasting schedule, it leads to potential weight fluctuations.”
“Moreover, reduced physical activity during fasting hours can also play a role in weight gain. Since energy levels may be lower during fasting, people engage in less physical activity, leading to fewer calories burned throughout the day,” she says.
Dr Ruhil, from Cornerstone Clinic, adds that the tendency to skip suhoor can also cause overeating during iftar, subsequently leading to weight gain during the month.
Overall, a combination of overeating, the consumption of calorie-dense foods, altered eating patterns, and reduced physical activity leads to potential weight gain during the month of Ramadan.
What foods should be avoided during Ramadan?
According to Dr Ruhil, the foods to be avoided during Ramadan are the same as what should be avoided at any other time of the year. “Highly processed foods, fried foods, and sugar are the worst culprits when it comes to weight gain,” she says.
What are the best foods to eat during iftar and suhoor?
During iftar and suhoor, it’s crucial to choose foods that provide sustained energy, hydration, and essential nutrients to support the body during fasting hours, Dr Nur says.
She recommends six essential foods types to incorporate into your diet during Ramadan…
Complex carbohydrates: Foods like whole grains, oats, brown rice, and whole wheat bread provide a steady release of energy, keeping you fuller for longer and preventing energy crashes.
Protein-rich foods: Lean protein sources such as chicken, turkey, fish, legumes, lentils, and tofu will keep you feeling satiated and support muscle repair and growth.
Healthy fats: Healthy fat sources like avocados, nuts, seeds, and olive oil provide energy and promote satiety, helping you feel full until the next meal.
Fruits and vegetables: Fruits and vegetables provide essential vitamins, minerals, fibre, and hydration. She recommends opting for water-rich fruits like watermelon, oranges, and cucumbers to help you stay hydrated during the day.
Hydrating beverages: Water, herbal teas, and other healthy beverages replenish fluids lost during fasting hours.
Dairy products: Products like yogurt, milk, and cheese provide calcium, protein, and other essential nutrients that are needed during fasting.
How can we avoid weight gain during Ramadan?
According to Dr Nur, maintaining or losing weight during Ramadan requires the same commitment and lifestyle habits as it does when we’re not fasting. However, there are a few mindful strategies we can practice to avoid putting on weight during the month…
Portion control: Iftar and suhoor to avoid over-eating.
Choosing balanced meals: This means eating nutrient-dense foods, and minimising sugary and high-fat foods.
Monitoring our eating patterns: This helps to avoid mindless snacking after iftar and taking note of our hunger and fullness cues. She also recommends eating slowly and chewing food thoroughly to get the most nutrients out of every meal.
Physical activity: Keeping active during non-fasting hours will help boost metabolism, burn calories, and maintain muscle mass.
How should we exercise during Ramadan?
During Ramadan, Dr Ruhil recommends adjusting our exercise routines to accommodate for shifting levels of fatigue, recovery and dehydration. She suggests low-intensity cardio workouts such as weight-training, walking, yoga, or jogging during non-fasting hours, allowing you to maintain energy levels without overexertion.
For those who would like to exercise during the day while fasting, Dr Nur suggests lighter activities like walking or stretching. “Aim for 30 – 45 minutes of moderate exercise per day, or break it up into smaller sessions throughout the day,” she says.
What other factors should people consider when it comes to Ramadan eating and weight gain?
In addition to eating habits and exercise, Dr Nur highlights the importance of taking into account other lifestyle factors that can impact our weight during Ramadan…
Sleep: It’s important prioritise adequate sleep during Ramadan, as this can have an impact our hunger hormones and metabolism. At the same time, lack of sleep may lead to increased appetite and cravings for unhealthy foods, potentially contributing to weight gain.
Stress: Our stress levels can affect our eating behaviours and food choices, leading to emotional eating or overeating. During Ramadan, managing stress through relaxation techniques like meditation, deep breathing, or gentle exercise can help prevent stress-related weight gain.
Consistent mealtimes: Fasting during daylight hours can disrupts eating patterns which may lead to inconsistent meal timings or skipping meals altogether. It’s important to stick to consistent mealtimes to regulate our metabolism and avoid overeating.
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