Observers of Ramadan lose on average about a kilogram of weight over 4 weeks, and the lost weight is quickly regained. Current weight management treatments generally assume that skipping meals leads to weight gain and advise against it.
Conclusions: Even with no advice on lifestyle changes, there are consistent—albeit transient—reductions in weight and fat mass with the Ramadan fast, especially in people with overweight or obesity.
That depends on your BMR, but typically you will consume 40% less calories during fasting.
Aim to create a calorie deficit of 500-1000 calories per day through a combination of diet and exercise. Eat a balanced diet: Focus on eating a variety of nutrient-dense foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid processed and high-calorie foods.
While it is possible for some people with a fast metabolism to lose 10 kgs in 1 month without exercise, it may not be safe or sustainable for everyone. Extreme calorie restriction and rapid weight loss can lead to health risks such as nutrient deficiencies, muscle loss, and gallstones.
This daily fast shouldn't have a negative effect on health for most people. However, even if you have a chronic condition, including coronary artery disease, kidney disease, high blood pressure or diabetes, you can fast safely if your condition is well managed and uncomplicated.
It has been observed that Muslims tend to gain weight in this month despite fasting an average of 12 hours a day. The reason is a higher caloric intake than usual and less physical activity to burn it. For example, during non-fasting time, Muslims consume large amounts of food at iftar and again at suhour.
Healthy Food Choices- Reduce carbohydrates, sugar, and sodium and increase fiber. Eat lots of fruits and vegetables. Choose foods that are rich in Vitamin B-12, Vitamin D, and Omega-3 fatty acids. Cardio Workouts (5) – Choose daily exercise that increases your heart rate, burns calories and fat, and makes you sweat.
“During this month, if we drastically decrease our food intake, the body will go into famine-mode and lower its metabolism to survive, leading to muscle and water loss more than fat loss.”
Curbed appetite Observing Ramadan and fasting gives your lifestyle and digestive system a positive U-turn. As your body gets used to eating less, your digestive system gets a chance to rest and your stomach gradually shrinks in size. This reduces your appetite, and the results can last longer than many trend diets.
You may find yourself consuming large portions of food at iftar, more than you would have ever at any meal, or grazing your way from iftar to suhoor on all the available Ramadan delicacies. Accompanied by inactivity, weight gain seems inevitable.
After a period of fasting, research shows people tend to crave starchier foods, with higher calorie content. This can reverse the intended effects of a weight management plan. Some short-term side effects include headaches, dizziness, light-headedness, fatigue, low blood pressure and abnormal heart rhythms.
Observers of Ramadan lose on average about a kilogram of weight over 4 weeks, and the lost weight is quickly regained. Current weight management treatments generally assume that skipping meals leads to weight gain and advise against it.
Longer periods without food, such as 24-, 36-, 48- and 72-hour fasting periods, are not necessarily better for you, and may be dangerous. Going too long without eating might actually encourage your body to start storing more fat in response to starvation.
During the hours of fasting on each day of Ramadan, any intimate activity is not allowed. This means it's only ok for couples to kiss, hug, cuddle and have sex in the hours before fasting begins and after it ends - as long as they are husband and wife.
As well as being great for spiritually cleansing yourself, Ramadan acts as a fantastic detox for your body. By not eating or drinking throughout the day your body will be offered the rare chance to detoxify your digestive system throughout the month.
Brushing teeth during the fast is not in itself forbidden, but can create increased saliva. It is not forbidden to swallow your own saliva, and a gentle brush may help to remove plaque. Some believers feel uncomfortable using toothpaste during the fast, due to the minty taste.
How Long Does It Takes To Lose 20 Kgs. If you are following a proper diet as recommended by your dietitians then you can achieve your goal in one month. But if you are following no regular diet chart then you should target at least 6 months which is a realistic one.
However, other studies show that while consuming 1,000 calories a day may result in significant weight loss, most people cannot sustain it and often experience significant weight regain . The reasons include regaining lost muscle mass and increased appetite. Also worth noting is that the human body can adapt.
How To Lose 9 Kg In A Month Diet Plan? To lose 9 kg in a month, follow a well-balanced diet plan for weight loss. Include whole grains, lean proteins, fruits, and veggies. Practice portion control, drink plenty of water, and avoid processed foods.