Fasting in Ramadan is Easier, Here are 7 Ways to Avoid Excessive Hunger

Illustration of how not to be excessively hungry during Ramadan (Freepik/wayhomestudio)

YOGYAKARTA - Fasting in the month of Ramadan is part of an ibadah that teaches self-control, including in terms of eating. However, not a few people feel hungry or weak quickly even though the time for breaking the fast is still long. This condition is often not due to lack of food, but rather the choice of food and daily habits that are not appropriate. The body can actually be helped to feel stable during fasting. With wiser arrangements, fasting can be carried out more lightly and calmly.

1. Choose a protein-rich sahur menu

Proteins play an important role in helping the feeling of fullness last longer during fasting. This nutrient is digested more slowly so that energy is released gradually. When sahur contains enough protein, the desire to eat during the day tends to be more controlled. You can choose eggs, fish, chicken, tofu, or tempeh as the main menu. This combination helps the body stay comfortable until the time of breaking the fast.

2. Make sure you get enough fiber during sahur

Fiber helps slow down the emptying of the stomach so that the stomach does not feel empty quickly. This effect is very useful for maintaining the stability of hunger during fasting. In addition, fiber also helps keep blood sugar levels balanced. Vegetables, fruits, and whole grains can complement the ideal sahur menu. If consumed regularly, the body will adapt to a more stable pattern of fullness.

Illustration of how not to be excessively hungry during Ramadan (Freepik/8photo)3. Drink water gradually

Hunger during fasting sometimes arises because the body is deficient in fluids. Drinking enough water during sahur helps prevent false hunger signals during the day. Water also supports the functions of metabolism and digestion to work more efficiently. It is best to drink gradually, not all at once in large quantities. With good hydration, the body feels more ready to undergo fasting.

4. Limit high sugar foods during sahur

Sweet foods do feel like they give you energy quickly, but the effect doesn't last long. A high spike in blood sugar can be followed by a drastic drop a few hours later. This condition often makes the body feel hungrier and more tired. Reducing foods high in sugar helps keep energy stable throughout the day. This option makes fasting feel more controlled without drastic ups and downs.

5. Maintain sleep patterns during Ramadan

Changes in sleep schedules during Ramadan often go unnoticed for their impact on hunger. Lack of sleep can affect hormones that regulate appetite. As a result, the body is more likely to feel hungry even though energy needs are met. Arranging bedtime and taking a short break can help. A more regular sleep pattern makes the body work more balanced during fasting.

6. Eat sahur more consciously

Sahur which is done in a hurry makes the body difficult to recognize the feeling of being full. When eating too fast, the signal of fullness often arrives late at the brain. As a result, you can feel hungry again even though you have eaten. Quoting Healthline, Thursday, February 19, by eating slowly and focusing, the body is given time to adjust. This habit helps you stop eating at the right portion.

7. Manage activities and emotions during the day

Excessive activity and stress can strengthen the feeling of hunger during fasting. Emotional tension often makes the body feel more tired and uncomfortable. Adjusting the work rhythm and slipping in a little rest time can help. Simple activities such as stretching or deep breathing are also useful. When the mind is calmer, fasting feels more stable.

Fasting with proper preparation will feel lighter and organized. Arranging the sahur menu, sleep patterns, fluid intake, and daily habits help the body adapt during Ramadan. This approach is not about holding hunger, but understanding the body's needs so that worship can be carried out more devoutly. Everyone has different conditions, so it is important to recognize their own body rhythms. With more balanced habits, fasting can be a calming and healthy experience.