Fasting But Gaining Weight? Find the Causes and Solutions Here!

Kapanlagi.com - Ramadan, a month filled with blessings and opportunities to improve health, often becomes a moment that is hoped for to lose weight. However, an interesting phenomenon occurs: many people actually experience weight gain during the fasting month. So, why does this happen?

According to Dr. Mulianah Daya, M.Gizi, Sp.GK, a nutrition and sports expert, the answer lies in improper eating patterns and lifestyles during Ramadan. "Many people skip sahur or only rely on minimal food, such as bread or simple snacks," Dr. Mulianah revealed during a conversation with Health Liputan6.com.

This habit is further worsened by excessive consumption of sweet foods during iftar and a lack of physical activity. As a result, instead of losing weight, the number on the scale actually skyrockets, summarized again by Kapanlagi.com from various sources, (13/3/2025).

1. Bad Habits That Trigger Weight Gain

Skipping sahur can be a counterproductive step for health, as it can slow down metabolism and prompt the body to store more fat as energy reserves.

When breaking the fast, the temptation to devour high-calorie foods, especially sweet and fatty ones, is often unavoidable, creating an energy surplus that leads to fat accumulation.

Additionally, many people tend to reduce physical activity while fasting because they feel weak, whereas minimal movement actually worsens the situation by causing calories to pile up.

Therefore, it is important to remain active even at a light level to maintain energy balance.

2. Tips to Prevent Weight Gain During Fasting

To maintain an ideal weight during the fasting month, there are several interesting tips to follow. Start the day with a nutritious sahur, prioritizing foods rich in fiber and protein to keep you feeling full longer.

When breaking the fast, enjoy dates and a glass of water as an opener before continuing with a balanced meal that delights the palate. Pay attention to portion sizes to avoid overeating, and resist the temptation of sweet, fatty, and high-calorie foods.

Don’t forget to stay active by doing light physical activities, such as walking after breaking the fast. Also, ensure you drink enough water to keep your body well hydrated.

With a balanced diet and lifestyle, you can not only fast smoothly but also maintain your health and fitness.

Remember, fasting is not just about abstaining from hunger, but also an opportunity to take care of your body to stay fit and healthy!

3.

There are several main factors that contribute to weight gain during fasting, including:

1. Improper Eating Patterns: Many consume foods high in sugar, fat, and excessive calories when breaking the fast, and often skip the pre-dawn meal (sahur).

2. Lack of Fiber and Protein Intake: These nutrients are crucial for maintaining a feeling of fullness and supporting the body's metabolism.

3. Minimal Physical Activity: Reduced movement slows down calorie burning.

4. Mistakes in Protein Intake Management: An unbalanced protein intake can disrupt the metabolic process.

5. Unbalanced Low-Calorie Diet: Avoiding food without considering the body's nutritional needs can actually have adverse effects.

By understanding these factors, we can be wiser in observing fasting and utilize the month of Ramadan as an opportunity to achieve better health.

So, let’s maintain our eating habits and stay active so that this Ramadan truly brings blessings!

(kpl/rao)