Ramzan tips: How to stay fit and avoid overeating

Hyderabad: Ramazan fasting is a double-edged sword, and we must choose our side wisely. It is said that this is because you have a limited eating window. If you eat mindfully and nourish your body, you will see amazing health benefits. On the contrary, if you don't use this time wisely and eat junk, there are high chances that you will lose hard-earned muscle and become malnourished.

It is also possible to become malnourished despite eating more. It depends on what kind of food you eat—is it nutrient-rich food that nourishes you or bad food that causes inflammation in the body?

While Intermittent Fasting (IF) has gained global popularity, fasting isn’t new. It has been practiced for centuries, with Ramazan being one of the most well-known forms.

The 16:8 IF method (fasting for 16 hours and eating within an 8-hour window) closely resembles Ramazan fasting in India. However, fasting isn’t just about abstaining from food - it’s about metabolic reset, cellular repair, and disciplined eating. Yet, many people inadvertently damage their fast and miss out on its benefits.

The two biggest mistakes that can ruin your fast are overeating and malnourishment

Mistake 1: Overeating – Blocking the Benefits of Fasting

The first big mistake people make is overeating during the eating window. Since fasting builds up hunger, many people break their fast with a heavy meal and continue eating large quantities throughout the day.

Common patterns of overeating during Ramazan include:

➝ Breaking the fast (Iftar) with a big meal (e.g., fried snacks' Haleem, heavy curries)

➝ Following it up with calorie-dense foods like biryani and desserts.

➝ Consuming junk food and carbonated drinks late into the night.

Even if you fast all day, if you overeat at night, it negates fasting benefits.

Autophagy: The Real Benefit of Fasting

The true power of fasting comes from autophagy - our body’s built-in cellular repair and detoxification system.

What is Autophagy?

Autophagy is the biological process that helps in cleaning the damaged cells and regenerating healthier ones. It plays a crucial role in:

➝ Reducing inflammation

➝ Repairing damaged tissues

➝ Anti Ageing & Longevity

➝ Enhancing metabolic function

➝ Cancer prevention

However, overeating during the eating window stops the autophagy process.

How Autophagy is blocked by Overeating?

Autophagy is triggered only when the body is in a fasted state with low levels of insulin in the body. However, when you overeat or consume excess calories, you shut down the autophagy process because:

Your body focuses on digesting excess food instead of eliminating the damaged cells and making new healthy cells.

Even if you fast for the whole day, overeating nullifies the cellular benefits of fasting. The actual benefits of fasting will not come just from abstaining from food but from allowing your body to get into the mode of autophagy.

If you aim to lose fat and improve metabolic health and longevity, it is important to:

➝ Make sure you prefer whole foods over processed and fried foods.

➝ Eat nutrient-dense meals

➝ Have control of portion size and avoid excessive calorie intake during the eating window.

Mistake 2: Malnourishment – Not Consuming the Right Foods

Fasting is not about starving your body of essential nutrients. Since you have only eight to nine hours of eating window, you must choose your foods wisely to ensure you get all the necessary minerals, vitamins, proteins, and healthy fats.

Most people inadvertently fall into malnourishment by:

➝ Not following a structured meal plan.

➝ Eating mostly carbohydrate-dominant meals without sufficient protein and healthy fats.

➝ Choosing foods that are high in calories and not nutrient-dense.

How to Avoid Malnourishment During Ramazan and What to Eat During Sehri and Iftar?

Slow Digestive Nutrients Are Key for Satiety in Sehri!

Since Sehri is your last meal before the fasting (Roza) begins, it should consist of slow-digesting foods that keep you full and energized for long.

Why are slow-digesting foods important?

➝ They help maintain blood sugar levels throughout the day.

➝ They prevent energy crashes and hunger pangs.

➝ They provide a sustained energy release.

Best Foods for Sehri

➝ Complex Carbs: Multigrain roti, Rice (with ghee), sattu roti (Provides steady energy release).

➝ Good Fat: Butter, Ghee, paneer, olive oil, nuts (Fat is the slowest-digesting nutrient and keeps you full longer).

➝ Protein: Meat, Chicken, eggs, Paneer (paneer is rich in casein, and it is the slowest digestive protein).

➝ Fiber: Vegetables and beans (Slows digestion and supports gut health).

Most people inadvertently eat more carbohydrates, but a balanced Sehri should include all essential nutrients to keep you energized throughout the day.

What to Eat During Iftar (Breaking the Fast)?

After a day of fasting, your body is craving electrolytes, instant hydration, and quick-digesting nutrients.

Why are fast-digesting foods important at Iftar?

➝ They quickly replenish amino acids and electrolytes.

➝ Helps in restoring glycogen levels quickly.

➝ Helps in preventing digestive stress.

Best Foods for Iftar

➝ Water: Rehydrates the body and improves digestion.

➝ Dates: A traditional and effective way to quickly restore blood sugar levels.

➝ Fruits: They are fast-digesting and rich in antioxidants and electrolytes.

Common Mistake: Most people go straight for solid and heavy meals like fried snacks along with haleem or biryani. However, this overloads the digestive system when the body needs rehydration first.

➝ Tip: Wait a minimum of 20-30 minutes after Iftar and Magrib prayer before eating a full meal to allow your digestive system to adapt.

The Science-Backed Benefits of Ramazan Fasting

➝ Many scientific research highlights several metabolic and cellular health benefits of Ramadan fasting, including fat Loss while preserving muscle.

➝ Reduces insulin resistance, improves insulin sensitivity, and lowers the risk of diabetes

➝ Improves Cardiovascular Health: Optimises blood pressure and improves cholesterol levels.

➝ Enhanced Cellular Repair & Longevity:

A Study from RIMHS (University of Sharjah) and Ain Shams University, Egypt, found that fasting activates antioxidant genes (TFAM, SOD2, Nrf2), which promote longevity and cellular resilience.

Takeaway:

To make the most of your fast and avoid common mistakes:

➝ Eat sufficient nutrient-dense foods during your eating window.

➝ Hydrate well before consuming solid meals.

➝ Avoid overeating—stick to maintenance or slightly under maintenance calories.

➝ Prioritize whole foods over junk and processed foods.

(The article is written by Ali Mohammed is a nutritionist & lifestyle medicine expert based in Hyderabad )