26/02/2026

LYFE THURSDAY | FEB 26, 2026

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Breaking myth: Ramadan weight loss E VERY Ramadan, the promise sounds familiar – this will be the year the weight comes off. No food, o Fewereatinghoursmaynotmeanlessercalories Ű BY AMEEN HAZIZI

Even if the number on the scale barely moves, Ramadan can still nudge certain health markers in the right direction. Studies find during the fasting month, levels of “good” cholesterol often rise, while “bad” cholesterol and blood fats may fall. In simple terms, that is positive news for heart health. In some cases, these improvements last even after Ramadan ends. Blood sugar, however, is less predictable. Some people see better readings. Others see no real change. It depends on what they eat at iftar and sahur , how active they are and whether they already have underlying health conditions. Hydration is another factor. Going without water all day sounds alarming, but research suggests most healthy people adapt well as long as they drink enough fluids at night. Problems usually arise when people do not consciously rehydrate after breaking fast. The bigger picture is this. Ramadan fasting is not automatically a health miracle or a health risk. Its effects depend largely on behaviour after sunset. What you choose to put on your plate still matters more than the clock. Calorie counting confusion Beyond metabolism, there is a practical question that confuses almost everyone who tries to track calories during Ramadan. When does a “day” actually begin? In a typical routine, calories reset at midnight. During Ramadan, that logic feels arbitrary. A common pattern might look like this. Iftar at 7pm. A snack later in the evening. Sahur at 4am or 5am. Some people sleep in between. Others stay awake until dawn prayer before heading to bed. So if someone eats eggs at 3am, spaghetti at 7pm and cereal at the next 3am, which foods belong together? Should the eggs be counted with the spaghetti or the cereal? If there is no sleep break, does everything merge into one long day? From a physiological standpoint, the body does not recognise the

no drink from dawn until sunset. Fewer eating hours must mean fewer calories. Yet many people quietly admit the opposite happens. Ramadan is a unique form of time-restricted feeding. For one month, Muslims abstain from food and drink from dawn to sunset, then eat within a compressed window at night. In theory, it resembles modern intermittent fasting trends. In practice, it behaves very differently. Much of what we understand about its metabolic effects comes from published reviews in scientific journals, such as Nutrients , which have examined how Ramadan fasting affects dietary intake, body composition and metabolic outcomes across different countries. Weight loss: Possible, but often temporary Research shows Ramadan fasting can lead to reductions in body weight in healthy and obese individuals. The changes, however, are usually modest and often temporary. Some people lose weight during the month only to regain it within weeks. Energy balance still rules. If total calorie intake during the night exceeds daily needs, the fasting hours alone will not guarantee fat loss. Studies compiled in nutrition journals report calorie intake sometimes drops in the first week of Ramadan before climbing again as routines settle and social gatherings increase. Other research shows no meaningful change in total energy intake at all. Culture, portion size, food choices and physical activity all matter. In other words, Ramadan does not automatically create a calorie deficit. It simply restricts timing. Your heart may benefit, even if the scale does not Here is where things get interesting.

Studies note late-night snacking after iftar can quietly raise total daily calorie intake, even when fasting hours are long.

because it must last through the next day’s fast. Two large meals within a short window can quietly exceed daily calorie needs. The compressed eating window can psychologically encourage indulgence. Fasting all day can feel like earning a reward at night. Making calorie counting practical For those aiming for a structured intake, such as 1,200 calories a day, the key is consistency. Some people find it easiest to log everything from iftar to sahur as one complete cycle. Others prefer counting from wake-up to sleep. Both methods work as long as the system remains consistent

calendar date. What matters is cumulative intake over time. Weight change is driven by average calorie balance across days and weeks, not by whether food is logged before or after midnight. Opinion: Why weight gain still happens Many people genuinely believe they will lose weight during Ramadan. Some do. But others unintentionally create a surplus. Hunger after a full day of fasting can lead to overeating at iftar . The relief of breaking fast often comes with fried foods, sweet drinks and rich desserts. Then, just hours later, sahur becomes another full meal

throughout the month. Tracking weekly averages often gives a clearer picture than obsessing over midnight cutoffs. Prioritising protein and fibre at sahur can help manage hunger. Moderation at iftar prevents rebound overeating. Ramadan flips the clock, not the laws of metabolism. The science, drawn from peer-reviewed nutrition research, shows timing alone does not determine weight change. Total intake still matters. The spiritual discipline of Ramadan is profound. The nutritional outcome, however, depends on choices made after sunset.

Studies show any weight lost during Ramadan often returns within two to five weeks after the fasting month ends. – ALL PICS FROM 123RF

Research shows the pre-dawn meal plays a key role in stabilising energy levels and helping people maintain performance during the fasting day.