In 87 participants who provided weight at the beginning and end of Ramadan and also 1 month later, all the lost weight was regained (+0.1 kg, 95% CI = 0.2–0.5, P = 0.504 compared with baseline). Observers of Ramadan lose on average about a kilogram of weight over 4 weeks, and the lost weight is quickly regained.
This is how much weight you can lose with intermittent fasting. In doing the fast correctly and ensuring that it is aligning with your mind, body and soul–you can expect a good weight loss of anywhere between 2 to 6 kgs a month with excellent inch loss and increase in energy levels and brain function.
Both Ramadan and non-Ramadan intermittent fasting are effective on fat mass and body weight losses. Fat mass loss is more pronounced with non-Ramadan intermittent fasting and this type of intermittent fasting, combined with exercise training, leads to higher decreases in body mass index.
WHAT ARE THE REASONS FOR WEIGHT GAIN DURING RAMADAN? Eating continuously, especially between Iftar and Suhour, which is sometimes accompanied by tiredness due to the feeling of fullness.
Resting Metabolic Rate (RMR) During Ramadan Fasting. RMR is known to decrease with prolonged fasting and this may be a counter-regulatory way to decrease energy loss (Benedict, 1915; Forbes, 1987; Garrow, 1978; Woo et al., 1985) [26].
Apart from going to the gym, one can go for a walk, cycle or even do light jogging. Ideal time for exercising would be after iftar. Workouts spanning 20-45 minutes are ideal. One can also exercise before suhoor after having a small snack and plenty of water.
Depending on the number of carbohydrates you eat, you can quickly lose weight or lose more slowly. Most people want to lose weight quickly. However, 10 kilos in two weeks difficult to achieve, even on the Atkins diet, this is not a healthy way to lose weight. 10 kilos in two months is more realistic.
“Your skin may not contract back to its smaller shape if weight is lost too quickly.” This inability for the skin to contract as well as it once would have, due to the weakening of the fibers over time, is what leads to excess or saggy skin during weight loss.
Ramadan Fasting increases the Red Blood Cells (RBCs), White Blood Cells (WBCs), platelet (PLT) count, High Density Lipoprotein Cholesterol (HDL-c), and decreases the blood cholesterol, triglycerides, Low Density Lipoprotein Cholesterol (LDL-c) and Very Low Density Lipoprotein Cholesterol (VLDL-c).
Much of the weight we lose during Ramadan is actually muscle weight, because muscle tissue is broken down for fuel when we go for long periods without food. Below are tips to help you maintain or even build muscle during the holy month.
You're Drinking Too Much Sugar
Yes, we did, but I hope to emphasize the fact that sugar is the main culprit in your lack of Ramadan weight loss, and also highlight the fact that sugar consumed in liquid form is the most harmful. The worst way to take in sugar is in liquid form. It is like taking a sugar I.V.
Remember that you'll be burning more fat than ever on an empty stomach. After you break your fast, aim for 30 min of vigorous exercise a day that you can do from home such as burpees, lunges, sit-ups and squats. Ask your trainer for a personalized home plan that is suitable for you.
You are what you eat
"One thing to keep in mind is Ramadan is a very social month," she said. "So, Ramadan fasting does have a social and cultural component when it comes to the food that we eat." Dietitian and nutritionist Nazima Qureshi says people fasting for Ramadan will often gain weight instead of lose weight.
During the first couple of days of fasting both blood sugar level and blood pressure drop. The body starts the cleansing process and the first few days are the hardest as they are usually accompanied with headaches, dizziness, nausea and intense hunger.
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.
Try an intermittent fasting plan throughout the week. Choose an 8-hour period of the day where you'll eat all of your daily calories, and a 16-hour period where you'll fast. An example of this could be eating brunch at 11 AM and then eating dinner by 7 PM.
We need at least 1,500-2,000 calories in a day. By planning 10 kg weight loss in one month, we reduce it to 1,000 calories per day. To lose 10 kgs, we must note that we should burn extra calories to create a calorie deficit. With a balanced diet behaviour, include 30 minutes of physical exercise in your daily routine.
Food for the Iftar meal should include carbohydrates such as rice, pasta, bread, etc. and protein found in red meat, chicken or fish. Here are a few examples: Thareed, meat kabsa, chicken, pasta, and harissa.