5 Smart Strategies for Losing Weight During Ramadan Fasting According to Nutrition Experts

Kapanlagi.com - The holy month of Ramadan is often seen as a golden opportunity to lose weight. However, in reality, many people actually experience weight gain during the fasting month.

According to Dr. Mulianah Daya, M.Gizi, Sp.GK, a nutrition expert from Mayapada Tangerang, this happens due to improper eating patterns.

So, for those of you who want to stay slim and healthy during Ramadan, Dr. Mulianah has some effective tips for losing weight in a healthy and effective way.

Check out the complete summary as reported by Kapanlagi.com, Thursday (13/3/2025).

1. Avoid Missing Sahur

One common mistake that often occurs during fasting is skipping sahur or only choosing minimal food, such as bread or instant noodles.

According to Dr. Mulianah, not having sahur properly can cause blood sugar levels to drop drastically, making the body feel hungrier when breaking the fast.

As a result, many people fall into the habit of 'revenge eating' by consuming excessive amounts of food, especially sweet items.

To avoid this trap, it is important to ensure sahur includes a balanced menu that can meet energy needs throughout the day.

2. Control Eating Patterns When Breaking Fast

When the time to break the fast arrives, many people are tempted to immediately indulge in sweet foods like kolak, fruit ice, or sweet tea in large portions.

However, it is important to remember that a drastic spike in blood sugar can trigger the body to store more fat. "It is essential to ensure that each meal portion, whether during sahur or when breaking the fast, adequately meets nutritional needs," she stated.

For a healthier breaking of the fast, start with a glass of plain water and a few dates, then enjoy protein and fiber-rich foods before moving on to other dishes.

Remember to avoid foods that are too sweet or oily, and eat slowly to avoid overeating.

3. Don't Skip Exercise

Many people tend to shy away from exercise while fasting, thinking their bodies will become weak.

However, Dr. Mulianah emphasizes that fasting can actually be considered a form of intermittent fasting that can support weight loss if done wisely.

"Ramadan is the perfect time to lose weight, as long as eating patterns and physical activity are maintained," she stated.

To maximize benefits, the ideal time to exercise is before breaking the fast with light activities such as walking or yoga, and after breaking the fast with more intense workouts like weight lifting or cardio.

4. Meet Your Daily Protein Needs

Whether fasting or not, it is important to ensure that protein intake is sufficient to maintain our muscle mass and body metabolism.

Dr. Mulianah explains, "There's no need to overdo it; the important thing is to have enough." For example, a person weighing 60 kg needs about 60 grams of protein each day, which is equivalent to six servings of protein sources.

If we only consume protein once a day in minimal portions, not only will weight decrease, but muscle mass may also diminish.

Therefore, evenly distributing protein intake throughout the day is crucial to keep our metabolism functioning optimally.

5. Choose Complex Carbohydrates for Suhoor

During suhoor, it is important to choose carbohydrate sources that can provide a longer feeling of fullness.

"We recommend choosing rice or high-fiber carbohydrates such as brown rice, corn rice, cassava, or konjac rice," said Dr. Mulianah in an interview with Health Liputan6.com.

These complex carbohydrates are digested more slowly by the body, which can help suppress hunger during fasting. Be sure to combine them with protein to keep the feeling of fullness lasting longer.

For example, a healthy suhoor menu totaling 500 calories could consist of:

- 1 scoop of brown rice or regular rice - 1 piece of chicken - 1 piece of tofu or tempeh - Vegetables in larger portions compared to rice

The combination of fiber and protein in this menu not only maintains your energy but also reduces the desire to overeat when breaking the fast.

By applying these tips, you can observe fasting in a healthier way while maintaining your ideal weight. Happy fasting!

(kpl/rao)