Striking a balance between abstaining and exercise during Ramadan

Ramadan is the ideal month to attain, through fasting, goals such as weight loss or a healthier lifestyle, but there is a caveat: eat in moderation.

Mathew Kurian / The National

Fasting has long been advocated as a means to stay healthy.

Nutritionists refer to extensive research in the area and list detoxification and lower risk of coronary artery disease, inflammation and hypertension as some of the advantages of abstaining from food and drink over a period of time.

The Intermountain Heart Institute at Intermountain Medical Center in the United States verified another positive effect of fasting for pre-diabetics earlier this year. According to its study, a 10- to 12-hour fast forces the body to source energy from Low-Density Lipoprotein (LDL) or bad cholesterol in the fat cells, making it an effective strategy to combat diabetes and heart disease.

Detoxify, detoxify

"By not eating or drinking throughout the day, the body gets a chance to detoxify the digestive system," explains Nafeesa Ahmed, the director of nutrition and lifestyle management at Zulekha Hospital in Dubai. "The metabolism becomes more efficient, improving nutrient absorption as well."

Ramadan, therefore, is the ideal month to attain those goals with fasting, but here is the caveat: eating in moderation is key.

Hiba Musharrafieh, a licensed clinical dietician at the nutrition and catering service Live'ly-Dubai, says fasting for several hours each day helps reap those benefits, but won't work if portion sizes aren't small when eating during iftar and suhoor.

“We have to think about the right quantity and avoid overindulgence,” says Musharrafieh. “Ramadan is also seen as an opportunity to lose weight, but people need to support fasting with good eating habits and set a healthy weight-loss goal during this period.”

Change your lifestyle

Ramadan is a good time to switch to a healthier lifestyle. Musharrafieh says this includes spacing out meals and being mindful of calories.

“There is a limitation for healthy weight loss in this period,” she says. “We strongly advise overweight individuals to aim to drop not more than four to five kilos in a month. One should set reasonable expectations. Most of the weight loss should be fat, and not muscle.”

Exercising in moderation

For people starting out with a workout plan for the first time during Ramadan, Safeek Ali, a nutritionist at the Mediclinic Welcare hospital, suggests gradual progression: "Stick to walking for about 15 to 30 minutes. You can push yourself a little more in the second week and increase your time during cardio while including 15 minutes of weight training."

Musharrafieh says she asks her clients to stick with their exercise programme but with minor modifications.

“I tell them to work out two hours after iftar, allowing enough time for digestion and absorption of nutrients. Before the session, they can have a light snack of dried fruits and herbal tea.”

She says the intensity of the workout should depend on how you feel on that particular day. “If you feel tired, do not overexert. And keep yourself hydrated during the course.”