Weight Gain During Fasting? This Is A Mistake To Avoid

JAKARTA - During the month of Ramadan, many people experience gain weight due to excessive eating patterns when breaking the fast and sahur. Uncontrolled consumption patterns, such as eating high foods in calories and sugar, are the main triggers for gaining weight.

In fact, in theory, fasting can help lose weight due to reduced daily calorie intake.

Clinical nutrition specialist who graduated from the Faculty of Medicine, University of Indonesia, dr. Mulianah Daya, M.Gzi, Sp.GK, explained that weight gain occurs when the number of calories entering is greater than the calories issued.

Consumption of high-calorie foods continuously causes the accumulation of fat in the body, which ultimately has an impact on increasing weight.

"During Ramadan, there should have been a loss of weight of up to 2-3 kilograms per month due to a reduction in calories of up to 30 percent of daily needs. If it actually increases, it is necessary to evaluate the diet because there is a high probability of excess calorie intake," said dr. Mulianah, as quoted by ANTARA.

To prevent weight gain during fasting, he suggested that people be more selective in choosing food. One important step is to avoid foods that are high in sugar, because it can cause a spike in blood sugar levels and trigger a buildup of fat in the body.

"Food and sweet drinks, snacks with additional sugar, and staple foods can drastically increase blood sugar levels, so they should be consumed in limited quantities," he explained.

In addition, foods that are high in saturated fat, such as fried foods in large oils (deep fried), sanitized foods, and animal fats also need to be limited. Overconsumption of this type of food can increase the risk of cardiovascular disease and increase the number of daily calories significantly.

"The saturation fat that is consumed excessively can contribute to increased weight and other health risks, so it is important to replace it with healthy fats such as those found in nuts, fish, and olive oil," he added.

Doctor Mulianah also emphasized the importance of maintaining a regular meal schedule. Spending time, such as not sahur, can cause excessive hunger, thus risk increasing excess calorie consumption when breaking the fast.

"When we miss a certain meal time, intense hunger can cause excessive eating at the next time. Therefore, it is important to maintain a balanced and regular diet," he said.

In addition to a healthy diet, dr. Mulianah also recommends continuing to carry out physical activity regularly during Ramadan. Physical activity or exercise can help maintain energy balance, increase stamina, and prevent unwanted weight gain.

" Monitoring body weight regularly, for example 2-3 times a week, is also important to prevent excessive weight gain during fasting," he concluded.