Hydration levels impact energy and alertness throughout the day, making it extremely important. The best time to exercise is after breakfast, when you have eaten and hydrated your body; this will help maintain muscle mass. You should control your food portions, reduce fried foods, avoid overeating, and also decrease your intake of fried items (sambusas, bakora) and sugar-rich desserts. It is well-known that long fasting hours help balance blood sugar, detoxify the body, repair cells, maintain weight, lose fat, improve heart health, and increase focus and discipline. The holy month of Ramadan is a golden opportunity to lose weight and benefit from other fasting advantages. Below, we review some health benefits of fasting, as well as effective ways to lose weight during Ramadan, according to the health-focused website 'Healthline'.
Balanced Nutrition To lose weight during Ramadan, focus on moderate and balanced meals for both iftar and suhoor. Consume an adequate amount of protein in your meals, especially at suhoor and iftar; protein helps preserve muscle mass and keeps you feeling full for longer. Choose lean meats like chicken, turkey, and fish, eggs, legumes such as lentils and chickpeas, and dairy products like yogurt and cheese.
Key strategies: breaking the fast with dates and water, prioritizing protein, controlling carbohydrate intake, and avoiding fried foods and sugars.
Water is the Source of Life You must drink enough water between iftar and suhoor (2-3 liters) to boost metabolism and prevent false hunger, and drink slowly throughout the evening and night to maintain hydration levels.
In some cases and for certain types of cancer, fasting may have a negative effect. However, despite these promising results, more studies are still needed to understand how fasting affects cancer development and treatment. Some research has found that incorporating fasting into the daily routine may be particularly beneficial for heart health.
May help in preventing cancer and increasing chemotherapy effectiveness A credible review published in 2021 in the journal of the American Cancer Society indicates that intermittent fasting may benefit cancer treatment and prevention in some cases. It may reduce tumor growth and chemotherapy side effects in some patients. However, they point to the need for more high-quality clinical trials and recommend that intermittent fasting be restricted to cancer patients undergoing treatment as part of a clinical trial only.
Choose boiled, grilled, or baked alternatives to significantly reduce calories.
Other Benefits of Fasting It improves blood sugar regulation Several studies have shown that fasting can improve blood sugar regulation, which may benefit people at risk of developing diabetes. A reliable 2023 study conducted on 209 people found that intermittent fasting for 3 days a week may reduce the risk of type 2 diabetes by increasing the body's sensitivity to insulin. Lowering insulin resistance leads to increased sensitivity to insulin, allowing it to transfer glucose from the bloodstream to cells more efficiently.
In addition to the potential effects of fasting on lowering blood sugar, it may also help maintain stable blood sugar levels and prevent sudden spikes and drops.
It improves heart health by regulating blood pressure Heart diseases are the leading cause of death worldwide; an estimated 19 million deaths globally in 2020. Changing diet and lifestyle is one of the most effective ways to reduce the risk of heart disease.
