HOW FASTING HELPS IN SUSTAINABLE WEIGHT LOSS

Dubai: On World Obesity Day today, medical experts have shared tips for sustainable weight loss through fasting which is observed during Ramadan.

Dr Anil Kumar PN, a consultant endocrinologist and diabetologist at Prime Hospital, noted that fasting from dawn to sunset can indeed aid weight loss, as seen in many of his patients over the years.

“The limited eating window naturally reduces calorie intake, and fasting enhances fat metabolism. Additionally, fasting improves insulin sensitivity, which helps regulate blood sugar levels,” Dr Kumar said, noting that this combination of calorie restriction and metabolic improvement sets the foundation for weight loss during Ramadan.

Dr Kumar underlined that the breaking of the fast should begin with water and dates, followed by a light, nutritious meal that includes fruits.

“Avoid unhealthy food choices such as deep-fried items, heavy creams, and foods high in sugar. Instead, individuals should focus on nutrient-dense foods, including lean proteins like chicken, fish, eggs, and lentils to help curb hunger for longer,” Dr Kumar said, stressing that choosing the right foods during the eating window can significantly enhance the benefits of fasting.

“They can add whole grains like brown rice, whole wheat, oats, and healthy fats like those found in Mediterranean foods such as nuts and avocado. Fruits and vegetables should form the core of the diet, as they are rich in vitamins, fiber, and hydration properties.”

Additional tips for obese individuals

For individuals struggling with obesity, Cynthia Bou Khalil, a dietician at Medcare Dr Saeed Al Shaikh Gastro and Obesity Centre, suggested additional steps to optimise weight loss.

“Use smaller plates to avoid overeating. Drink plenty of water between iftar and suhoor to prevent dehydration and control hunger. Avoid sugary drinks, fizzy drinks, and excessive caffeine.”

She pointed out that individuals should engage in light physical activities, such as walking, after iftar to help with digestion and promote fat burning.

“Avoid high-intensity workouts during fasting hours to prevent fatigue and dehydration. Also, poor sleep can lead to weight gain due to hormonal imbalances. Aim for at least 6-8 hours of quality sleep,” she said, stressing the need for consistency to achieve desired results during the fasting month.

Do’s & don’ts:

Use smaller plates to control portion sizes

Choose proteins, whole grains, and healthy fats

Get a good amount of sleep

Engage in light exercise to stay active

Stay well-hydrated

Avoid overeating during iftar and suhoor

Avoid sweets and fried foods

2025-03-04T10:32:53Z