Khaberni - Before the arrival of Ramadan, the body does not suddenly face the challenge of fasting but enters a transitional phase where sudden hunger is the most confusing aspect of the early days.
Thus, nutrition specialists confirm that preparing the stomach with smaller amounts of food before Ramadan is not deprivation, but smart training that makes fasting easier and more comfortable.
The stomach adapts if you give it time
Dr. Yassin Hamdi, a gastroenterology consultant at the Ministry of Health in Egypt, says, "The stomach is a flexible organ; it expands with overeating and gradually shrinks with less food. The problem is that the sudden transition from large meals to long fasting hours causes acute hunger, headaches, and stress, reducing food amounts a few days before Ramadan gives the digestive system a chance to reset hunger and satiety signals."
Gradual reduction is better than prohibition
Hamdi advises starting about a week to ten days before Ramadan to gradually reduce the size of a meal, dividing the food into smaller, balanced meals, stopping eating before being completely full.
He says, "This method helps the stomach adapt without shock and reduces the intense craving for food during fasting."
What you eat is more important than the amount
When the amount is less, the quality of the food becomes the decisive factor. Hamdi recommends proteins, fibers, and whole grains that provide a longer feeling of fullness, unlike sugars and refined starches that quickly spike appetite."
He points to another aspect, that eating quickly makes the stomach demand more before the satiation signal reaches the brain. Thus, training to slow down eating and chew well helps feel full with less food, which is an essential skill before Ramadan.
The role of drinks in deceiving appetite
Hamdi also advises drinking water before meals, which helps to reduce the amount eaten without feeling deprived. Light, low-fat soups prepare the stomach and satisfy it early, while sugary drinks increase the desire for eating.
Hamdi trusts in the success of this preparation before Ramadan for several reasons, notably that the stomach accustomed to less food before Ramadan feels less hungry during fasting, digests food easily at iftar, experiences fewer bouts of bloating and lethargy, and maintains more stable energy.
