Simple Ways To Prevent Weight Increase During Ramadan

Illustration of preventing weight gain during Ramadan (Freepic)

JAKARTA - The increase in weight during fasting is commonplace. Although fasting can help reduce food intake, some people actually experience an increase in weight due to an incommensurate diet.

Nutritionist, Dr. dr. Luciana B. Sutanto, MS. SpGK (K), shared several tips to prevent weight gain during fasting.

According to him, weight gain can occur because the number of calories consumed exceeds the body's needs. One of the reasons is the lack of consumption of vegetables. "During fasting, vegetable intake often decreases. In fact, vegetables play a role in providing a feeling of fullness with low calorie content," he explained as quoted by ANTARA.

In addition, the habit of consuming excessive sugary drinks and lack of physical activity can also trigger weight gain during fasting.

To overcome this, doctor Luciana suggested that the diet be regular in accordance with the principles of balanced nutrition. He recommends breaking the fast with sufficient drinks and snacks, then followed by a main meal equipped with vegetables.

"At night, it is better to eat non-excessive amounts of snacks. Meanwhile, when suhoor, make sure the food consumed contains complete nutrition," he added.

The ideal food composition in one plate should include side dishes with protein content and healthy fats, fruits rich in fiber and vitamins, staple foods as a source of carbohydrates, as well as vegetables that contain fiber, vitamins, and minerals in a balanced portion.

Furthermore, doctor Luciana emphasized the importance of exercising regularly to maintain calorie balance and prevent weight gain during the fasting month. "Settle exercise regularly so that the body remains active and body weight remains under control," he concluded.