The practice of fasting has the potential to indirectly promote weight loss, with research already showing that fasting can have positive effects on health. But experts say this is only true if fasting is done correctly – that is, it is accompanied by balanced meals before dawn and at the breaking of fast.
Universiti Kebangsaan Malaysia nutritionist Dr Ruzita Abd Talib recommends healthy and balanced eating patterns to ensure a more effective process of weight loss during Ramadan.
“Avoid high-calorie foods as well as fast food and ultra-processed foods, which are high in trans fats and contain artificial sweeteners, colouring and flavouring. These do not provide complete nutrients, and can also make you feel thirstier due to high salt content,” she said.
Ruzita explained that when an individual refrains from eating and drinking for an extended period, fat burning occurs at a higher rate, which reduces the amount of calories in the body.
“So, when we go without food and drink for 13 to 14 hours, this further enhances the fat-burning process,” she added.
Besides promoting weight loss, fasting can also heal and restore the digestive system. “Normally, after eating, our digestive system breaks down food into nutrients that are supplied to the body. So, by fasting, the stomach and intestines get time to ‘rest’ and recover,” she told Bernama.
She said although digestion does not occur during fasting, the body still ensures there is enough energy for one to carry out daily activities.
“Our body uses stored energy in the form of glycogen (stored in the liver and muscles) and fat (stored in the body) to help us stay active throughout the day. So, even when we are fasting, our body continues to function by burning stored fat, which is used as an energy source.”
This is why it is important to fast correctly so that the stomach and intestines can enjoy optimal rest while still ensuring the body receives sufficient nutrients.
Avoid extreme fasting
Referring to individuals who resort to restricting their food intake during Ramadan – even after iftar – to achieve their desired weight, Ruzita warned that extreme fasting can lead to health issues and digestive problems.
“Reduced food intake can lead to lower production of hydrochloric acid levels (HCL) in the stomach. As HCL helps with digestion, fasting allows the digestive system to take a break from excessive acid secretion.
“However, extreme or prolonged fasting may cause health issues such as heartburn, gastritis and stomach ulcers. It can also disrupt the digestive system, leading to constipation and stomach discomfort,” she warned.
Ruzita also noted that skipping the pre-dawn meal increases these risks. “Eating sahur is crucial to ensure the body functions well while fasting throughout the day. It provides essential energy to sustain us.
“Skipping sahur can lead to low blood sugar levels, which may cause dizziness, nausea and even fainting. It can also result in dehydration.”
Ruzita said rather than drastically limiting food intake to achieve rapid weight loss, 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.
“Make sure your meals include vegetables and fresh fruits such as watermelon, papaya and oranges, which are rich in fibre, vitamins and minerals. These not only support overall health but also promote satiety during fasting.”
She recommends following Malaysia’s “healthy plate” concept – balanced meals consisting of a quarter protein, a quarter carbohydrates, and half a plate of vegetables and fruits, even during Ramadan.