Intermittent Fasting: Pros, Cons, and How to Do It Safely: Ramadan Edition
Intermittent fasting (IF) and claims about weight management, digestion, and overall well-being? Let's look into that!
Nothing new really, Ramadan is a perfect example of how cultures and religions have incorporated fasting for centuries. Whether you're fasting for health reasons or observing Ramadan, it's important to understand how to do it safely while supporting your body's needs.
The Pros of Intermittent Fasting
🔹 Metabolism Restart and Glucose Levels Balanced
Fasting allows insulin levels to drop, helping the body switch to burning stored fat for energy. This can support metabolism, reduce sugar crashes and help regulate blood glucose levels, but don't do it for the whole day!
🔹 Enhances Cellular Repair & Longevity
During fasting, your body undergoes autophagy—a process where damaged cells are removed and repaired, which may contribute to long-term health benefits. Yes! Your body is slowing the rate of ageing!
🔹 Improves Mental Clarity & Focus
Some people experience enhanced concentration and reduced brain fog when fasting, as the body switches to using ketones for energy. Don't do this for long period of time + you will definitely not feel the benefits until it's been a couple of days minimum. Your body needs time to adapt!
🔹 May Aid Digestion & Reduce Bloating
A break from constant eating gives the digestive system time to rest, potentially reducing bloating and discomfort. You know the sounds our stomach makes when "we are hungry"? It is actually our intestines contracting to let all the food move down and clear the pathway!
The Cons of Intermittent Fasting & How to Stay Safe
⚠️ Energy Dips & Fatigue
Without proper nutrition, fasting can lead to sluggishness and low energy. It is all about the balanced meals and how you combine the complex carbs, lean protein and plenty of veggies! Always a third complex carbohydrates (wholewheat pasta, wholegrain bread, brown rice, quinoa, barley, potatoes, sweet potatoes).
⚠️ Muscle Loss & Nutrient Deficiency
Long fasting periods without sufficient protein intake may lead to muscle breakdown, and we don't want that especially if you are aged 50+ years old, when the muscles are already having a challenge to be kept to their best. Include protein-rich foods like eggs, lean meats, and legumes to maintain muscle mass. Nuts and seeds are also high in protein.
⚠️ Dehydration & Electrolyte Imbalance
Particularly during Ramadan, when fasting extends from sunrise to sunset, it's easy to become dehydrated. Fortunately, the hours of fasting are becoming less now but doesn't mean that we need to drink less! Now we actually have a larger window where can drink more. Drink plenty of water between Suhoor (pre-dawn meal) and Iftar (breaking fast) to stay hydrated.
How to Fast Safely & Sustain Energy
✔️ Eat Nutrient-Dense Meals – Focus on fibre (wholegrains, legumes, vegetables), healthy fats (avocado, nuts, seeds), and protein to keep energy levels stable. Great choices include oats, nuts, avocados, fish, and vegetables.
✔️ Stay Hydrated – Aim to drink 2000 (for females)-2500ml (for males) between Iftar and Suhoor to prevent dehydration. Herbal teas and hydrating fruits like watermelon and cucumbers can help.
✔️ Break Your Fast Wisely – Start with dates and water, following the prophetic tradition to gently wake up your digestion before moving to a well-balanced meal. Keep the dessert part of the meal at the end to avoid spikes.
✔️ Listen to Your Body – If fasting is making you feel unwell, lightheaded, or excessively weak, adjust your approach or seek professional advice. Your health remains the outmost priority!
Want to make fasting work for you?
At My Nutrition Balance, we specialise in personalised nutrition for hormone balance, energy, and overall well-being. Whether you're fasting for Ramadan or practicing intermittent fasting, we can help you optimize your meals for the best results.