Ramadan is a holy month for Muslims all over the world, which requires fasting from dawn until sunset, a practice also commonly known as intermittent fasting.
Fasting during this period has been observed for centuries and while it is linked to numerous health benefits, some individuals can find it challenging, especially those who are new to it or have health issues, those going through chronic stress and for women during the week preceding their period.
As a functional medicine practitioner, I would like to share 5 tips on how to make the most out of this month by maintaining a healthy diet during non-fasting hours.
Health benefits linked with intermittent fasting:
- weight loss
- improved blood sugar control
- reduced inflammation
- improved cardiovascular health
- promotes the production of growth hormone (which helps with muscle gain and repair)
Tip 1: Maintaining Calorie Count & Nutrition Intake
Despite the reduced eating window, it’s still important to ensure that you’re getting all the essential nutrients and energy from food during non-fasting hours to support you during the rest of the day. You need to consume enough calories to fuel the body and it’s important to opt for nutrient-dense foods that keep you feeling full for longer.
Tip 2: Choosing Foods That Keep You Fuller For Longer
When observing intermittent fasting, choosing foods that release energy slowly into the body is important. This means looking for food with a low glycaemic index.
These are foods which are digested slowly (which is why you feel full for longer) and also help to maintain stable blood sugar levels.
Foods with a low glycaemic index include:
- Whole grains
- Vegetables
- Fruits
- Legumes
- Nuts & Seeds
Tip 3: Staying Hydrated
While a large part of your focus should be on the food you eat, it’s also crucial to stay hydrated during the “non-fasting period/t dark” by drinking plenty of water, herbal teas, and hydrating fruits and vegetables. Avoid drinking sugary drinks or caffeine, as these can lead to dehydration and an energy crash later in the day.
Tip 4: Breaking Your Fast The Right Way
When it comes to breaking your fast, opt for a balanced meal that includes a source of protein, healthy fats, and complex carbohydrates to help balance and maintain blood sugar levels. You can opt for a bowl of vegetable soup with 1-2 slices of sourdough bread, a salad with grilled chicken or fish, or lentil stew with brown/wild/black rice.
*I’ve included recipes at the bottom of this article you might like to try!
Tip 5: Avoid Overeating & Balance Cravings
Despite the temptation, it’s essential to avoid overeating during the non-fasting hours, as this can lead to weight gain and digestive issues. Listening to your body and consuming only enough to feel satisfied is key. You may also experience cravings for glucose-rich foods like dates when breaking your fast. If you choose to have dates, make sure to pair them with nuts or protein to reduce spikes of blood sugar.
Important Note: Intermittent Fasting & Adrenal Fatigue
As previously mentioned, although intermittent fasting can have many benefits for overall health and well-being, it is essential to note that it may not be suitable for everyone, particularly for those with adrenal fatigue.
Adrenal fatigue is a condition where the adrenal glands are not functioning properly, leading to a decrease in the production of hormones such as cortisol. This can result in symptoms such as fatigue, weakness, and low blood pressure.
Intermittent fasting, especially if done for extended periods or without proper nutrition can put additional stress on the body and exacerbate adrenal fatigue symptoms. This is because the body needs a steady supply of nutrients and energy to maintain proper hormone balance and other bodily functions.
Therefore, it is important for individuals with adrenal fatigue to work with a healthcare professional to determine if intermittent fasting is appropriate for their specific health needs.
Conclusion
Fasting during Ramadan has several health benefits, including weight loss, improved blood sugar control, reduced inflammation, and improved heart health.
However, it’s essential to ensure that you’re getting all the essential nutrients and energy during non-fasting hours by opting for nutrient-dense, low glycaemic index foods. Staying hydrated and breaking the fast with a balanced meal is also crucial. With these tips, you can make the most out of the holy month of Ramadan while maintaining a healthy and balanced diet.