Khaberni - Fasting during the holy month of Ramadan is a turning point in the body's metabolic process, as it adapts to this new pattern.
With the arrival of Eid al-Fitr and the return to the usual breakfast routine, a temporary disruption in metabolism may occur, leading to increased appetite or what is known as food overindulgence, especially if one does not adhere to moderation in eating, scheduling meal times, and avoiding fatty foods and sweets after a long fasting period.
What happens during fasting?
During the fasting hours, what is known as metabolic switching occurs, where the body begins to rely on stored fats instead of glucose as the main energy source, due to lowered glucose and insulin levels in the blood.
In April 2025, the scientific journal Nature published a systematic review on the effects of fasting during Ramadan on body measurements, including an analysis of 54 studies with 2,857 participants from 21 countries.
The results showed that fasting contributes to a significant reduction in weight and body mass index, particularly starting from the second and third week of the month, with a slight decrease in the amount of fats and their percentage.
The review also recommended continuing the healthy metabolic pattern developed during Ramadan and considering it a lifestyle to achieve the best results in fat loss, as the positive impact of fasting does not last long without maintaining this approach.
Returning to Breakfast
As a metabolic shift occurs at the beginning of Ramadan, the body prepares for another phase of transformation with the return to breakfast on the first day of Eid al-Fitr, especially when consuming cakes and sweets; the body shifts from relying on fats as an energy source to using glucose, leading to a gradual increase in insulin levels in the blood.
In a scientific study published by Nature in 2018 on the effects of fasting during Ramadan and about a month after its end, there was a notable decrease in several metabolic indicators by the end of the month compared to before Ramadan, such as body weight, body mass index, fat percentage, fasting blood sugar, and triglycerides. Conversely, a clear rise in insulin resistance was observed at the end of Ramadan.
However, a month after the end of Ramadan and the return to the usual breakfast routine, these indicators began to rise gradually and return to their previous levels, but they did not stabilize completely.
The study showed that the consumption of most food groups decreased during Ramadan, except for carbohydrates, which saw an increase in consumption.
Eid and Overeating
Many people start the first morning of Eid by consuming large amounts of cakes and biscuits, mistakenly thinking they are a suitable alternative for breakfast. However, this behavior may cause what resembles a "shock" to the body after getting used to fasting; insulin levels in the blood suddenly rise, leading to disruptions in metabolic processes and difficulties in digestion, as well as stimulating food overindulgence.
Dr. Nada Faid, a nutrition consultant for Al Jazeera Net, explains that food overindulgence is the desire to eat large amounts of food within a short period, without paying attention to its quality, ingredients, or even its taste.
She notes that this condition during Eid results from ignoring the changes that the body went through during Ramadan, as it is suddenly faced with large amounts of Eid sweets like cakes, biscuits, and petit fours, rich in ghee, butter, and flour. When consumed as a breakfast meal, it leads to a sharp rise in blood sugar levels, prompting the pancreas to secrete large amounts of insulin, resulting in digestive disorders such as intestinal upset.
To limit the indulgence in sweets during Eid, Faid advises not to replace breakfast with sweets, but rather to eat them after a complete meal containing protein and complex carbohydrates, such as brown bread or potatoes, as this helps to reduce the absorption of sugars and fats.
She also emphasizes the importance of drinking sufficient amounts of water and consuming herbal beverages beneficial for the digestive system such as anise, chamomile, mint, and ginger.
She warns that overindulgence in Eid sweets can lead to health problems, especially at the level of the digestive system, such as gas, bloating of the colon, or diarrhea, due to the large amounts of sugars.
Children during Eid
Dr. Nermin Abdel Wadood, a clinical pharmacist, health and nutrition trainer and founder of the "Lean Leap" program, specializing in building sustainable healthy habits, stated to Al Jazeera Net that a child during Ramadan—even if not fasting the full day—lives within a different dietary system than the rest of the year; as meal timings become clearer, and frequent exposure to eating is significantly reduced, along with the broad idea of "eating all day". This, in turn, reflects on the way the body and brain handle hunger, satiety, and energy signals.
She added that one of the most noticeable behavioral effects of Ramadan in children is the reduction of random eating, due to the more organized food environment. As unplanned meals are minimized, the child becomes more aware of the fullness and satiety signals, fostering a more regular dietary pattern.
With the arrival of Eid al-Fitr, a sudden shift in the child's dietary habits occurs, forming a kind of "shock" on both the physical and behavioral levels; as they suddenly transition to an environment filled with temptations like sweets, chocolate, cakes, biscuits, and juices.
Dr. Nermin explains that this sudden change confuses the child for two reasons: first, the disruption in hunger and satiety signals, and second, the child begins to eat not just out of hunger, but in response to the available temptations.
Studies indicate that environments rich in appetizing and readily available foods make appetite control more difficult, increasing the likelihood of overeating or what is known as food overindulgence.
Moreover, relying on sweets and baked goods rich in sugar, which provide quick energy without offering a stable sense of satiety—unlike balanced meals containing protein and fiber—contributes to increasing this overindulgence.
In concluding her remarks, Abdel Wadood advises parents to preserve the gains achieved by the child during Ramadan in regulating hunger and satiety signals, and to continue investing in it as a healthy pattern to protect children's health.
