Is fasting good for weight loss? Since fasting involves resisting hunger and thirst, many see it as the perfect opportunity to lose weight.
This idea isn’t entirely wrong—fasting can make dieting easier because meal times become more structured than on regular days.
You can follow diet tips while fasting to maximize your weight loss results. Keep reading to learn how to manage your diet effectively during Ramadan. Let’s dive in!
Diet Tips While Fasting
Before Eid al-Fitr arrives, you can work toward your ideal body weight by following these diet tips during Ramadan fasting:
1. Don't Skip Suhoor
Some people believe that skipping suhoor can help with weight loss by reducing food intake. However, this is not recommended. Suhoor is essential for maintaining energy levels and preventing dehydration throughout the day.
Skipping suhoor may also lead to overeating at iftar since extreme hunger can make you more likely to overindulge.
So, don't forget to eat suhoor and stay hydrated by drinking AQUA to keep your body well-nourished!
2. Eat a Balanced, Nutritious Diet
Choosing a well-balanced diet is key to effective weight loss. Since you only eat at suhoor and iftar, it's crucial to prioritize nutrient-rich foods.
Plan your meals with a balanced meal that consists of protein and fiber from sources like fruits, vegetables, rice, bread, meat, and milk.
No worries—plenty of healthy suhoor and iftar meal options you can easily prepare at home!
3. Keep exercising
Fasting is not an excuse to be inactive! Maintain a healthy lifestyle by staying disciplined and exercising regularly [1]. Since your body tends to be less active during fasting, you can adjust by lowering the intensity of your workouts while still staying active.
Avoid high-intensity exercises like heavy weight lifting and opt for alternatives such as yoga or pilates. These activities not only help burn calories but also manage stress.
The best time to exercise while fasting is in the late afternoon, just before iftar. The cooler weather at this time helps reduce the risk of dehydration, making it a great window to stay active.
4. Reduce Processed Foods
While processed foods may taste delicious, it's recommended to limit their consumption. Many contain high levels of MSG, sodium, unhealthy fats, and artificial sweeteners, which can make you hungrier and lead to overeating.
This tip aligns with point number 2—prioritizing balanced, nutritious meals. Instead of processed foods, prepare your meals using healthier cooking methods like boiling, steaming, grilling, or sautéing.
5. Reduce your intake of added sugar
Consuming sugar at iftar helps restore lost energy, but moderation is key. For some people, excess sugar intake can lead to fat storage, which may result in weight gain after fasting [2].
To maintain a balanced diet, replace excessive sugar with complex carbohydrates from fruits and vegetables at suhoor and iftar. These provide a steady source of energy without the negative effects of added sugar.
6. Limit Oily Foods
Indonesians love eating fried foods to break fast, but they aren’t ideal for a healthy diet during Ramadan. High in saturated fats, oily foods can contribute to weight gain and raise bad cholesterol (LDL) levels.
To stay on track with your fasting diet, reduce or avoid fried foods altogether. Opt for healthier alternatives to support your weight loss goals while keeping your body in the best shape.
7. Eat Slowly
When iftar arrives, many people tend to overeat, which can cause stomach discomfort. Eating slowly and in moderation helps prevent this. Start with three dates and a glass of AQUA before moving on to the main course. This simple habit helps control appetite and keeps blood sugar levels stable.
8. Don't Overeat When Breaking the Fast
Many see iftar as a chance to "make up" for fasting by overeating, but this can lead to weight gain instead of weight loss. In fact, overeating will only trigger weight gain.
To stay on track, plan your meals carefully and maintain regular portion sizes. Keeping meal portions controlled will help maximize weight loss during fasting [1].
9. Drink Plenty of Water
When you fast, you should still have to maintain proper hydration. Drinking at least 2 liters of AQUA (around 8 glasses) daily remains essential [3]. Following the 2-4-2 drinking pattern—two glasses at suhoor, four at iftar, and two before bed—helps maintain hydration.
A 2003 study in the Journal of Clinical Endocrinology and Metabolism found that drinking water can increase metabolism by up to 30%, which helps the body burn more fat and calories efficiently [4]. The faster someone’s metabolism works, the more fat and calories the body will burn.
10. Use Healthy Cooking Methods
Choosing healthier cooking methods like baking, boiling, or steaming reduces saturated fat intake and prevents excessive calorie consumption compared to frying. Fried foods absorb too much oil, increasing the risk of high cholesterol and digestive issues during fasting.
Cooking with healthier techniques also preserves more nutrients, ensuring the body receives maximum benefits from suhoor and iftar meals.
11. Don’t Sleep Immediately After Eating
Sleeping right after a meal, especially after iftar, can lead to digestive issues like acid reflux (GERD) and bloating. Lying down too soon allows undigested food to move back into the esophagus, causing discomfort and heartburn.
Since the body needs time to digest food properly, waiting 2–3 hours before going to bed helps optimize metabolism and prevents fat accumulation. If you feel sleepy, try sitting back and relaxing or taking a light walk before fully resting.
12. Get Enough Sleep
Getting adequate sleep helps dieting during Ramadan. Lack of sleep increases the hormone ghrelin, which stimulates appetite, making it harder to control food intake. Poor sleep also disrupts metabolic balance, reducing the body's ability to burn fat efficiently.
These diet tips during fasting can help you achieve your weight loss goals. In essence, a fasting diet is similar to a regular diet—staying mindful of food intake and staying hydrated are key factors.
Studies show that drinking 500 ml of water (about two glasses of AQUA) 30 minutes before a meal can aid weight loss. In adults, this practice has been proven to reduce up to 2 kg over 12 weeks.
So, remember to drink #AQUADULU to support your diet program. Created by nature, 100% pure for the holy month.
Hopefully, this article can shed some light—see you next time!
