Benefits of Ramadan that involves intermittent fasting.
Fasting for a continuous 12 to 14 hours throughout the holy month of Ramadan can help the body cleanse, assist in weight loss, and boost metabolism.
Ramadan, the holiest month of the Islamic calendar, will start soon and end on April 21 this year. Depending on the sighting of the moon, Eid al-Fitr will be observed on either April 22 or 23. Muslims all across the world fast from dawn to dusk during the Islamic month of Ramadan, which is the ninth month of the calendar. Ramadan is a time for spiritual introspection and self-improvement. Ramadan’s 12- to 14-hour fast is an example of intermittent fasting and provides an opportunity for people to reset their digestive systems, increase their metabolism, and reduce weight. (Also see: Saudi Arabia is actively redefining its identity ahead of Ramadan.)
The advantages of intermittent fasting, such as managing blood sugar and weight, have been demonstrated by recent scientific studies. Fasting is one of the greatest methods for maintaining a calorie deficit, but individuals must be careful about what they consume when not fasting.
“Dates, one of the healthiest dry fruits, are used to break the fast during Ramadan. So, it is usually advisable to have a diet high in protein and fiber that keeps one satisfied for a longer amount of time in order to prevent dehydration and stomach problems “Shweta Gupta, Unit Head – Dietetics – Fortis Hospital Shalimar Bagh, adds.
There are several ways to practice intermittent fasting (IF), including the 5:2 technique, a 16/8 time restriction diet, an alternate-day fast, and others. Although Rozas, which last for more than 12 to 14 hours, also falls under the category of intermittent fasting, Ramadan is different. According to Dr. Meghana Pasi, nutrition consultant at MyThali, Arogya World, this causes the liver’s glycogen reserves to be depleted.
Benefits of Ramadan
Dr. Pasi elaborates further on the advantages of IF during Ramadan:
1. Promotes weight reduction and enhances health: A calorie-deficit diet and eating pattern can aid in weight loss while also bringing down blood pressure, enhancing blood sugar levels, and safeguarding brain health.
2. Cleanses the body: When our digestive system has adequate rest during fasting hours, it is better equipped to eliminate contaminants.
3. A self-cleansing process eliminates damaged cells, and the gut feels joyful and healthy as a result.
4. The rate of our metabolism rises, and our immune system is bolstered. But, one can only profit from the Ramadan fast if one eats healthily during the feast. Even during Ramadan, failing to follow a healthy diet plan can have a significant impact on health, the same as how one focuses on when to eat and does not place priority on what to eat on any other Occasion.
5. Mental clarity and focus are increased: Some people say Ramadan improves their mental clarity and focus because of the changes in eating habits and the emphasis placed on spiritual rituals.
6. It has been proven that fasting improves digestive health by allowing the digestive system to rest and recuperate. The duration and timing of the fast have a significant impact on the advantages of fasting. A full cycle of the migrating motor complex, during which any leftover undigested food is swept through the digestive system, can be accomplished by allowing three hours between meals. So, even a short period of fasting may be beneficial for digestion.
During the month of Ramadan, Dr. Pasi offers good fasting advice.
– Upon breaking the fast, do not eat too much. Your body first requires extra liquid. Thus, for hydration, break your fast with coconut water or lemon juice. Beware of caffeine.
– Consuming a high-calorie, sweet, and fatty meal might cause indigestion and stomach problems. Avoid eating desserts, mithais, sugary drinks, and bakery goods.
– A source of complex carbs, which offer sufficient energy, fiber, and minerals, should be part of your Iftar meal.
Load half of your plate with colorful veggies because they are low in calories, high in vitamins, minerals, and fiber, and are a good source of nutrients.
Consume plenty of proteins, such as dals, complete legumes, lean meat, fish, dairy products, and eggs.
As snacks, favor a piece of fruit, a handful of almonds, or a salad. The vitamins, minerals, and fiber found in fruits and vegetables are abundant. Fiber controls blood sugar levels in addition to keeping our bowels healthy.
Broccoli-egg fritters, hummus with homemade pita bread and olive oil, black beans and avocado on toast, lentil soup, low-fat yogurts, fruit smoothies, grilled kebabs, baked snacks instead of fried ones like samosas and cutlets, dates-oats kheer, cut fruits, sauteed vegetables, millets khichdi, curd rice, and sprouts salad are a few examples of healthy food options.
You can profit from Ramadan’s Intermittent Fasting program and obtain the greatest amount of nutritional advantages if you prepare your meals in advance and are cautious of portion proportions.
Author: Muhammad Asim