The Body Gets Fat During Fasting? Turns Out This Is The Cause

JAKARTA - Losing or maintaining weight during Ramadan is often a challenge in itself. Many people hope that the scale number will go down because the eating time is more limited.

However, in reality, not a few people actually gain weight due to an uncontrolled eating pattern during Iftar and Sahur.

Doctor of Sports Medicine graduate from the University of Indonesia, Andi Kurniawan, Sp.KO, explained that the key to maintaining a stable body weight during fasting is to regulate the eating pattern during Iftar and not miss Sahur.

"Fasting should not be immediately with heavy food in large portions. Start with 2-3 dates and water, then take a break of about 15-20 minutes before eating the main meal," he said.

He explained, about 19 percent of people experience weight gain during Ramadan due to excessive eating when breaking the fast. The risk of consuming fried foods high in fat increases by 1.9 times, sugary drinks increase by 1.7 times, and the tendency to move less increases by 1.6 times.

According to Andi, after 12-14 hours of fasting, the hormone ghrelin that triggers hunger increases sharply, while the hormone leptin that signals satiety actually decreases. This condition triggers a large amount of eating.

"The problem is, the signal of fullness from the stomach to the brain takes about 15-20 minutes to be active. In that time, many people have already consumed calories far beyond their needs," he explained.

Therefore, the pause before the main meal is important so that satiety hormones such as leptin and cholecystokinin work optimally. With this simple method, calorie intake during Iftar can be significantly suppressed.

When entering the main menu, Andi suggests focusing on the quality of nutrition, not just reducing portions. He recommends a plate composition consisting of half a portion of vegetables and fruit, a quarter of protein (chicken, fish, eggs, tofu, tempe), and a quarter of complex carbohydrates.

"Protein has the highest thermic effect of food. About 20-30 percent of its calories are burned during the digestive process, while giving a longer feeling of fullness," he said.

He also reminded that limiting drinks high in sugar during breaking the fast. "One glass of iced sweet tea can contain 150-250 calories with almost zero nutritional value. The calories come in quickly, but don't give a feeling of fullness," he said.

Indonesian typical buka menus such as kolak, gorengan, fruit ice in syrup, to sweet takjil in large portions are tempting. Without realizing it, a person can consume 800-1,000 calories just from the opening food in a short time.

In addition, eating too much at night tends to be easier to store as fat because the body's metabolism naturally slows down compared to daytime.

Andi also emphasized the importance of sahur. "Don't miss sahur. Make sure there is protein and fiber so that hunger is more controlled and there is no revenge eating when breaking the fast," he said.

Not only about eating, physical activity also needs to be maintained. He recommends staying active with a target of 7,000-10,000 steps per day, for example by walking to the mosque, standing more often in the office, or doing light weight training for 15-20 minutes after tarawih to help maintain metabolism.

Finally, sleep quality should not be ignored. "Try to get a total of 6-7 hours of sleep per day, which can be combined between night sleep and a power nap of about 20 minutes," said Andi.

With the right eating habits, staying active, and getting enough rest, Ramadan can actually be a momentum to maintain and even improve body composition in a healthy way.