Still much ado over Ramadan diet

FOR those who have long struggled to shed those extra kilos, Ramadan may appear to be the perfect opportunity to ‘diet’, with the assumption that abstaining from food and drink from dawn to dusk will naturally melt away excess body fat.

In reality, experts caution that fasting is not a ‘ticket to slimness’ if one fails to manage food intake during ‘sahur’ (pre-dawn meal) and ‘iftar’ (break-of-fast).

In fact, without proper control, weight gain is a real possibility.

Calories still count

Head of the Chronophysiology, Lifestyle and Optimal Circadian Knowledge (CLOCK) Research Group at the Faculty of Medicine and Health Sciences, Universiti Sains Islam Malaysia (USIM), Associate Professor Dr Norsham Juliana Nordin, stresses that fasting alone does not guarantee weight loss.

“Weight reduction depends on total calorie intake, the type of food consumed, portion sizes and physical activity,” she points out.

“If a person fasts but consumes excessive amounts of high-sugar and high-fat foods during ‘iftar’ and ‘moreh’ (late-night supper, usually after tarawih prayer), weight can still increase especially when combined with insufficient physical activity and lack of sleep.

“All these factors contribute to excess energy, which is ultimately stored as fat.”

However, she emphasises that fasting accompanied by balanced, high-quality food choices and regular movement has the potential to help regulate body weight.

“Fasting may not be a ‘ticket to slimness’, but it can be a health bonus if individuals know how to optimise proper nutrition.

“There is nothing wrong with taking this opportunity to become healthier and leaner during Ramadan,” she advises.

‘Moreh, coffee, and night-time trend’

In recent years, late-night coffee outings during moreh have become trendy, particularly among the young people.

Dr Norsham Juliana says from a physiological and nutritional standpoint, drinking coffee at night throughout Ramadan is not ideal, though manageable for those dependent on caffeine.

“Coffee is not harmful or toxic, but consuming it at night while fasting can create several physiological conflicts in the body.

“The most obvious is sleep disruption, as caffeine blocks the brain’s natural sleep-inducing chemicals.

“As a result, sleep becomes less restful. Disturbed sleep during Ramadan can lead to excessive daytime fatigue,” she explains.

Coffee also has a diuretic effect, increasing urine production and causing greater fluid loss.

“During Ramadan, the night is the only time to replace fluids lost during the day.

“Drinking coffee can make it harder for the body to retain fluids.

“In addition, tannins and polyphenols in coffee can inhibit the absorption of iron and calcium from food.

“Since eating hours are limited, every nutrient matters.”

For avid coffee drinkers, Dr Norsham Juliana advises against consuming it at ‘iftar’.

“On an empty stomach, gastric acid levels are already high. Coffee’s acidity can further increase acid levels if taken at ‘iftar’, raising the risk of stomach inflammation.”

During moreh, Dr Norsham Juliana advocates moderation, and thus, she advises avoiding heavy, fatty or overly-sweet foods that can burden digestion and cause heartburn or sleep disturbances.

“Insulin is less effective at night compared to daytime.

“Consuming carbohydrates at night places additional strain on the body.

“If you opt for ‘moreh’, choose light snacks such as nuts or protein sources like milk, and allow some time before sleeping to support proper digestion.”

Overeating during ‘iftar’ and ‘moreh’ can also undermine the health benefits of fasting.

While fasting, the body enters a ‘repair mode’ – clearing old cells and utilising fat as an energy source.

Excessive night-time eating, however, pushes the body back into ‘storage mode’.

“Imagine fasting as spending the whole day decluttering your house.

“But at sunset, you rush out to buy new decorations and furniture, filling the space again.

“The house does not become tidier; it becomes even more crowded. That is what happens to the body,” says Dr Norsham Juliana.

Importance of ‘sahur’

Acknowledging that waking up for ‘sahur’ can be challenging for some, Dr Norsham Juliana warns that skipping it may disrupt the body’s balance.

“If you skip ‘sahur’, the body endures prolonged starvation, which affects more than just hunger and fatigue.

“Our body rhythm is influenced not only by light, but also by meal-timing.

“The ‘sahur’ signals to the body that the day has begun and it is time to be active.

“This helps organs such as the liver and digestive system function in sync with rising morning energy hormones.

“Energy is used more efficiently, and the body’s internal routine remains stable even while fasting,” she explains.

The expert also cautions against breaking fast or taking ‘sahur’ with overly sweet drinks and foods such as syrup drinks, bubble tea or ‘kuih’ (traditional cakes) in hopes of quickly quenching thirst or hunger.

“Such choices can cause rapid spikes and crashes in blood sugar levels, leading to fatigue, sweating, dizziness and renewed cravings for sweets.”

Excessive salt intake should also be avoided.

“High-salt foods increase thirst.

“Excess salt draws water out of cells, making you feel thirsty even after drinking.

“This can cause discomfort and frequent waking at night, disrupting sleep quality.

“Salty sahur meals can contribute to dehydration during fasting,” says Dr Norsham Juliana.

Timing matters

Echoing similar sentiments, Associate Professor Dr Aryati Ahmad says meal-timing during ‘sahur’ and ‘iftar’ plays a crucial role in maintaining health throughout Ramadan.

The ‘iftar’ is critical in restoring the body’s metabolic and physiological balance after 10 to 14 hours without food and drink.

“During fasting, liver glycogen stores decline and the body shifts to using fat as an energy source.

“Eating at ‘iftar’ helps stabilise blood glucose and gradually restore energy levels,” says the lecturer at the Faculty of Health Sciences, Universiti Sultan Zainal Abidin.

Breaking fast also allows for rehydration and electrolyte replacement, essential for maintaining blood pressure and cognitive function.

“From a gastrointestinal health perspective, starting with light, easily digestible foods helps reactivate the digestive system without overburdening the stomach, reducing the risk of reflux or bloating.

“Controlled eating at ‘iftar’ also prevents overeating driven by extreme hunger, which may lead to excessive calorie intake and metabolic disturbances.”

The ‘sahur’, adds Dr Aryati, holds significant physiological and metabolic importance as it provides sustained energy before the long fasting period.

“It supports better hydration status, especially in Malaysia’s hot climate, and allows sufficient fluid intake before fasting begins.

“From a weight management standpoint, a balanced ‘sahur’ prevents overeating at ‘iftar’ due to extreme hunger.”

Brisk walking while fasting

For those who assume physical activity should be reduced during Ramadan, Dr Aryati says exercise while fasting is beneficial – provided that it is done moderately and according to one’s condition.

“Light to moderate physical activity helps maintain fitness, muscle mass and weight control.

“The suitable time for exercise is about 30 to 60 minutes before ‘iftar’ for light activities such as leisurely walking or stretching.”

Recommended exercises include brisk-walking, light cycling, yoga, low-intensity Pilates and light resistance training using body weight such as squats, wall push-ups and lunges in moderate repetitions.

“These activities maintain cardiovascular fitness and muscle strength without increasing the risk of extreme fatigue or dehydration.

“For those accustomed to exercising, moderate strength training can be done one to two hours after ‘iftar’ when energy and fluids have been replenished.”

Sports such as futsal, pickleball and badminton may continue at night, with adjusted intensity and duration.

Even congregational tarawih prayers, says Dr Aryati, serve as light physical activity that can aid digestion, stabilises blood sugar and maintains fitness during Ramadan.

Emphasising that physical, mental and spiritual care must move in tandem throughout the month, she encourages Muslims to organise their daily schedules wisely to ensure quality sleep alongside proper nutrition.

“Sleep quality must be safeguarded to maintain daily stability.

“From a mental and spiritual perspective, plan realistically to avoid excessive fatigue that may affect emotional wellbeing.

“Use Ramadan as a period of self-restraint and reflection through worship and strengthening family bonds.

“A balanced and moderate approach ensures Ramadan becomes a month of holistic healing and renewal,” says Dr Aryati. — Bernama