You may wonder why you gain weight during the holy month of Ramadan, despite fasting and not eating large amounts of food. Let's find out the causes of weight gain during Ramadan.
Ramadan is an excellent opportunity to lose weight, especially when following a proper diet, but some reasons may lead to weight gain in this holy month instead of losing weight.
The causes of weight gain in Ramadan are not limited to excessive eating during Iftar and Suhoor, as there are many reasons and unhealthy practices that many individuals do following fasting, which cause adding new weight. Let's learn more about the reasons behind Weight gain during Ramadan and how to avoid it.
What causes weight gain in Ramadan?
Muslims around the world wait for the month of Ramadan every year to seize it with worship that brings us closer to God Almighty, and in addition to that, some people who suffer from obesity take advantage of this holy month to lose weight, but some may suffer from counterproductive results (weight gain) because they do not follow a healthy and appropriate lifestyle during Ramadan.
The causes of weight gain in Ramadan is a combination of many things, including:
Iftar which has a lot of calories
Most people are used to the Iftar in Ramadan, which contains different foods with various types of sweets rich in calories. If you want to lose weight during Ramadan, you have to reduce the intake of calories you eat during Iftar as much as possible.
You should avoid fried foods with high amounts of fat, try to eat plenty of fiber-rich vegetables, and Do not eat a lot of sweets if you want to lose weight this month.
There is no need to deprive yourself of eating, especially after many hours of fasting, but do not eat much; you also do not want to be dehydrated due to the lack of food intake and fasting that consumes some of the body's energy.
Start your Iftar with light foods, such as a few dates with water. Gradually move between the foods until you reach the main meal; natural juices are a good energy source; ensure you take enough carbohydrates, protein, and critical vitamins, as unhealthy Iftar is one of the reasons for weight gain in the month of Ramadan.
Lack of movement
Many people spend their day at home without any movement. Others may sleep during the fasting period. When the time for Iftar comes, they start eating meals one after the other until their stomach is filled with food, and the person feels sleepy during the period between Iftar and suhoor.
Walking for at least half an hour daily may contribute to the prevention of weight gain during the month of Ramadan, and light exercise during fasting or two hours after Iftar burns calories which leads to weight loss; in addition, exercise makes you feel energetic during this month.
Unhealthy suhoor
Suhoor is one of the main meals during Ramadan, which should not be missed because it provides the fasting person with the nutrients and energy he needs during his fast, but this meal must be low-fat and healthy.
As in the case of Iftar, Fried foods and sweets should be reduced as much as possible, in addition to food rich in spices and salt, as herbs increase the feeling of thirst during fasting. It is also important to drink enough amount of water.
Suhoor meals should contain easy-to-digest foods so the stomach does not get upset digesting them during fasting, as Suhoor meal usually precedes sleep. The suhoor meal may be one of the causes of weight gain in Ramadan when it is not well prepared and healthy.
Not getting enough sleep
Number of studies link Between the lack of sleep and the high level of Cortisol in the body, as high Cortisol contributes to weight gain, some may find it challenging to organize their time during this month and do not get enough sleep, which leads to an increase in their weight.
Tips to avoid weight gain in Ramadan
We mentioned the most important reasons for weight gain during Ramadan previously. Some mistakes can cause weight gain despite fasting and not eating or drinking for extended periods; if we want to avoid that, we must protect ourselves from those reasons.
Here are some tips to avoid gaining weight in Ramadan:
- Eat a healthy Iftar and suhoor while watching out for the number of calories
- Don't eat a lot of sweets
- Avoid eating more than one meal at once
- Exercise regularly after Iftar
- Walk for at least 30 minutes daily
How to gain weight in Ramadan
Some underweight people want to gain weight during the month of Ramadan, and this can be achieved if an appropriate diet rich in protein and nutrients is adhered to.
If you want to gain weight in Ramadan, it is preferable to eat 3 or 4 meals a day, including Iftar, one or two meals between Iftar and suhoor, and the last suhoor meal, which is the most important meal.
Your meals should contain a good amount of protein and carbohydrates, as the following foods help in achieving this:
- Eggs with milk
- Peanut butter with slices of toast
- Starchy foods like pasta and rice
- Nuts like almonds and hazelnuts, as well as pistachios and walnuts
- Legumes such as lentils, chickpeas or beans
How to treat the problem of being overweight and obese permanently
Excessive weight gain is associated with the risk of developing a wide range of chronic diseases. like diabetes, heart diseases and other problems, so it is necessary to treat obesity to avoid complications that develop slowly over time.
When you protect yourself from the causes of weight gain in Ramadan, but your weight remains the same and even increases to the point of obesity, you can think about performing gastric sleeve surgery after the holy month of Ramadan, do not worry, as this surgery has become one of the routine procedures in Turkey, which is carried out using minimally invasive and low-risk methods, aiming to treat obesity without the need for significant lifestyle modifications, so there is no need to follow a strict diet to lose weight with this surgery.
In conclusion, avoiding the causes of weight gain during Ramadan will help you lose weight if you wish. You can also increase your Weight during the month of Ramadan if you are underweight by following a good diet, as the month of Ramadan is an opportunity for healthy change, whether through gaining Weight or losing it, according to each person's condition and desire.