Khaberni - With the advent of the holy month of Ramadan, homes turn into beehives for preparing all kinds of delicious foods, and amid the scents of special Ramadan dishes and the shimmer of Eastern sweets, the fasting individual finds themselves facing a daily test not only of patience until Iftar time but also of will in the face of gaining weight.
Although fasting is supposed to provide a break for the digestive system, statistics indicate that a large percentage of fasters end the holy month with an increase ranging from 2 to 7 kilograms.
Many believe that abstaining from food all day gives them a golden opportunity to eat at night, and this is the first trap, as nutrition experts assert that the body, while fasting, switches to energy conservation mode, causing large amounts of calories to be directly stored as fat, leading to weight gain.
Clinical nutritionist, Dr. Mohammed Suleiman, in exclusive statements to "Erem News", explained that the brain takes about 20 minutes to send satiety signals, advising to start breaking the fast by eating dates and drinking water then perform the Maghrib prayer to give the body sufficient time to mitigate intense hunger before starting the main meal.
Suleiman recommended dividing the Iftar meal into components beneficial for the body without leading to weight gain, by structuring the meal so that half the plate consists of fibers to aid digestion, such as cooked vegetables or a green salad, and a quarter of the plate proteins whether it be chicken, meat, fish, or legumes for muscle building, while the remaining quarter should consist of carbohydrates like rice, pasta, or bread.
He also called for replacing cooking methods for appetizers such as samosas and kibbeh from deep frying in excessive oil to using an "Air Fryer" or an oven, which can reduce calorie intake by up to 80%, and substituting sugar-sweetened juices with fresh vegetables.
Mohamed Suleiman pointed out that some neglect the pre-dawn meal (Suhur), which is an unhealthy habit for a faster, as neglecting Suhur leads to a drop in the metabolic rate the following day and causes the body to cling to fats. He advised that Suhur should be rich in slow-absorbing proteins such as fava beans, yogurt, or eggs, and to completely avoid consuming sugars at this time as they cause quick hunger during the daytime of Ramadan.
In his discussion, he noted that sleeping and being inactive after Iftar are the faithful friends of weight gain, urging physical activities that help digestion and gradually burn calories, and Suleiman pointed out that a light walk an hour before Maghrib is "the first burner of stored fats."
He concluded by affirming that Ramadan is a golden opportunity to reset one's body composition, as the secret lies not in deprivation, but in the smart selection of foods that provide a sense of fullness without the weight gain.
