Ramadan 2025: The integration of the spiritual aspects of Ramadan with the physical and mental advantages of intermittent fasting can lead to a profoundly transformative experience. In a discussion with HT Lifestyle, Dr. Addu Kiranmayi, a senior clinical nutritionist at Rainbow Children’s Hospital, noted, “Extensive research has been conducted to explore the health benefits associated with fasting during Ramadan. This month is not merely a sacred period; many Muslims annually seize the opportunity to embark on a new dietary regimen.”

Physical benefits of intermittent fasting in Ramadan

When practiced appropriately, intermittent fasting offers a variety of health benefits. It aids in the regulation of blood sugar levels by enhancing insulin sensitivity and lowering the risk of type 2 diabetes, as stated by Suhani Seth Agarwal, head of the dietetics department at Yatharth Super Speciality Hospital in Noida.

She explained, “During fasting intervals, the body transitions to utilizing stored fat for energy, which facilitates weight loss and diminishes visceral fat. This metabolic change also initiates autophagy, a process that eliminates damaged cells and fosters cellular repair, potentially contributing to increased longevity and a reduced risk of neurodegenerative disorders.”

Jasmine Modi, an acupuncturist and founder of Acushashtra Pvt Ltd, emphasized that Ramadan serves as an optimal period for intermittent fasting, enabling the body to reset, repair, rejuvenate, and operate at peak efficiency. “With prolonged fasting hours, insulin sensitivity improves, the liver has an opportunity to detoxify, and cellular rejuvenation is stimulated,” she remarked.

Can lead to increased weight loss

Research indicates that fasting during Ramadan may facilitate weight loss. Dr. Addu Kiranmayi noted that studies have demonstrated that this practice can lead to alterations in body composition, resulting in favorable outcomes such as weight reduction, as well as decreases in total cholesterol, LDL cholesterol, and triglyceride levels. These enhancements can significantly promote cardiovascular health.

Dr. Kiranmayi further explained that certain research has established a correlation between Ramadan fasting—when practiced consistently each day over a series of days—and improved insulin sensitivity and blood glucose regulation, particularly among individuals with type 2 diabetes.

Impact on heart, gut and brain

Effects on cardiovascular, gastrointestinal, and neurological health are also noteworthy. Suhani Seth Agarwal stated that fasting contributes positively to heart health by lowering cholesterol levels, blood pressure, and inflammatory markers, thereby diminishing the likelihood of heart disease. Furthermore, it benefits gut health by providing the digestive system with a period of rest, which aids in balancing the microbiome and improving nutrient absorption. Many individuals report experiencing less bloating and enhanced digestion as a result.

On a hormonal level, fasting is known to elevate levels of human growth hormone (HGH), which supports muscle preservation and fat metabolism, according to Suhani Seth Agarwal. She also mentioned that fasting enhances cognitive function by increasing brain-derived neurotrophic factor (BDNF), a protein associated with cognitive health, memory retention, and a lower risk of depression. Many individuals report improved mental clarity and focus, attributed to stable energy levels and decreased oxidative stress.

What you need to be mindful of

It is essential to consider the following aspects. Jasmine Modi emphasized that the genuine advantages of fasting are fully realized only when attention is given to nutrition after the fast. She stated, “Consuming wholesome, nutrient-dense foods to break the fast, as opposed to greasy, fried, or processed items, promotes sustained energy, enhances digestion, and contributes to overall well-being. When approached correctly, fasting during Ramadan evolves into a comprehensive practice that fosters both spiritual and physical transformation.”

Dr. Addu Kiranmayi noted that while the effects of Ramadan are frequently discussed, two vital factors often receive insufficient attention: the significance of sleep quality and hydration. He remarked, “It is crucial to address disrupted sleep patterns and ensure adequate sleep quality and duration to prevent potential health complications. Sleep deprivation, characterized by a consistent lack of sufficient sleep, has been medically shown to impair cognitive function and alertness, leading to mood fluctuations. More critically, it can compromise the immune system and disrupt hormonal balance, thereby heightening the risk of adverse physical health outcomes and chronic diseases.”

Tips for a healthy Ramadan fast

To maximize the nutritional advantages of Ramadan's intermittent fasting, it is essential to plan meals ahead and be conscious of portion sizes, as advised by Dr. Addu Kiranmayi.

Here's what he suggests:

⦿ Consuming meals that are high in calories, sugar, and oil may result in digestive discomfort and gastric problems. It is advisable to limit sweets, mithais, sugary beverages, and baked goods.

⦿ Your iftar meal should include complex carbohydrates, which are vital for energy, along with fiber and essential minerals.

⦿ Aim to fill half of your plate with a variety of colorful vegetables. These are abundant in vitamins, minerals, and fiber while being low in calories.

⦿ Incorporate a substantial amount of protein sources such as dals, whole legumes, lean meats, fish, dairy products, and eggs.

⦿ Opt for fruits, a handful of nuts, or salads as snacks. Fruits and vegetables are excellent sources of vitamins, minerals, and fiber. Fiber not only promotes digestive health but also helps in regulating blood sugar levels.

⦿ Consider these healthy food options: broccoli and egg fritters, hummus with olive oil served with homemade pita bread, black beans and avocado on toast, lentil soup, low-fat yogurt, fruit smoothies, grilled kebabs, baked alternatives to fried snacks like samosas and cutlets, dates and oats kheer, fresh cut fruits, sautéed vegetables, millets khichdi, curd rice, and sprouts salad.

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