In light of this continuous search for the ideal diet, intermittent fasting in Ramadan appears as a dazzling solution that shines in the sky of women’s health and beauty.

Intermittent fasting during Ramadan is considered one of the best diets for slimming and controlling weight for women, because it creates an amazing lifestyle for them that is completely in harmony with the spirit of the holy month, elevating the mind, body, and spirit together.

If you are one of those women who want to achieve health and beauty goals in Ramadan and wish to enjoy delicious meals without gaining weight, and you still feel hesitant about intermittent fasting, then this article is for you.

In this article, we will highlight for you the most prominent benefits of intermittent fasting in Ramadan, and how it can affect your body and health. We will also talk about the different ways to implement this diet in Ramadan, so prepare to take this unique journey with us.

What is Intermittent Fasting During Ramadan

Intermittent fasting is a diet based on the principle of alternating between Iftar and fasting, in which food is eaten at specific times of the day and one abstains from eating only food and not liquids at other times of the day, without specifying the type of food to be eaten during iftar hours.

However, combining intermittent fasting with fasting during Ramadan requires abstaining from consuming liquids during fasting hours as well, while determining iftar hours following Ramadan iftar times.

Intermittent Fasting During Ramadan Benefits

According to many studies conducted, intermittent fasting during Ramadan has many benefits that benefit physical health and mental functions, and these benefits include the following:

Weight Loss

Following intermittent fasting during Ramadan helps you lose weight and get rid of obesity and excess fat without the need to count calories, especially since the month of Ramadan represents an opportunity to gain weight if you do not adhere to healthy nutrition or any appropriate diet.

When you abstain from eating during the fasting period, the blood sugar level will decrease, and the body will begin to use fat as the main source of energy, which stimulates the metabolism and increases the burning of calories.

In addition, intermittent fasting reduces appetite and increases awareness of hunger, which helps you eat smaller amounts of food and creates a deficit in daily calories.

Diabetes Prevention

Intermittent fasting during Ramadan plays an important role in preventing diabetes, and this is done by improving the body’s sensitivity to insulin, which is the hormone responsible for regulating the level of sugar in the blood. Eating food during specific periods of the day and abstaining from it during other periods reduces the stress applied to the pancreas. It improves the body's response to insulin and thus prevents diabetes.

Intermittent fasting during Ramadan also improves weight and reduces body fat, as we mentioned above, is important for preventing diabetes. This is because obesity and excess body fat can lead to the body’s resistance to insulin and worsen blood sugar levels.

Prevention of Cardiovascular Diseases

Research and studies indicate that intermittent fasting during Ramadan can contribute to improving blood flow through the vessels, by improving the strength and flexibility of the blood vessels, which reduces the accumulation of fatty deposits on the vessels and reduces the risk of atherosclerosis.

It has also been found that intermittent fasting reduces oxidative stress in the body, which is considered an important factor in the development of heart disease, and reduces harmful cholesterol levels thanks to it breaking down fats to obtain energy during fasting hours, and this reflects positively on cardiovascular health.

Reducing Inflammation in the Body

Intermittent fasting during Ramadan reduces oxidative stress in the body, as we mentioned previously, which is a process that occurs when there are unbalanced chemical reactions in the body that result in harmful molecules called free radicals, which are the molecules responsible for causing various inflammations in the body, and therefore reducing oxidative stress contributes in reducing the incidence of these infections.

Intermittent fasting also improves hormonal balance, as it changes the secretion of some hormones in the body, such as ghrelin and leptin during the fasting period, which leads to reducing inflammation.

In addition, intermittent fasting stimulates the process of self-cleansing (Autophagy), which helps get rid of damaged cells, excess proteins, and other unhealthy cellular components, which enhances the body’s general health and reduces inflammation.

Cancer Prevention

Some studies that are still being conducted today indicate that intermittent fasting has an inhibitory effect on the growth of cancer cells and enhances the effectiveness of cancer treatment, but this has not yet been confirmed.

However, by combining all the previous benefits of intermittent fasting, whether it is reducing blood sugar, performing a self-cleansing process, or helping to get rid of obesity, all of them together help in preventing cancer.

Promote Brain Health

Intermittent fasting during Ramadan has a positive effect on brain function and mental health, as it improves learning and memory functions, increases the building of neural connections in the brain, and reduces the occurrence of inflammatory lesions.

This is all due to intermittent fasting redistributing and using energy in the body in line with enhancing brain health and functions. It also helps in the growth of nerve cells and prevents Alzheimer’s.

Promote Skin Health

Intermittent fasting during Ramadan has a large number of potential benefits for the skin. Here are some of the most important of these benefits:

• Improving the appearance of the skin: Intermittent fasting contributes to improving the appearance of the skin by purifying the body of toxins and waste, which leads to more fresh and radiant skin.
• Unifying skin tone: Intermittent fasting helps reduce the appearance of dark spots and unwanted skin pigmentation, creating a uniform skin tone.
• Improving the balance of fats: Intermittent fasting can help improve the balance of fats in the skin, reducing the secretion of excessive fatty oils in the face, and reducing the appearance of excess shine and wrinkles associated with excess fat.

Promote Mental Health

Intermittent fasting during Ramadan helps with self-control and strengthening will. This type of self-discipline will reflect positively on mental health and enhance self-confidence. Intermittent fasting can also improve mood and increase feelings of happiness as a result of its effect on hormonal balance and the nervous system.

Intermittent Fasting During Ramadan Harms

Intermittent fasting during Ramadan is considered safe for a large percentage of women, but it may lead to some negative effects when starting to implement it, for a short period that may not exceed a month until the body gets used to this new system.

Among these negative effects, we have:

• Fatigue and tiredness.
• Headache.
• Sleep disorders.
• Nausea.
• Insomnia.
• Feeling hungry and thirsty.
• Distracted focus and attention.

However, there may be some women for whom intermittent fasting can cause some harm if these women suffer from some health problems such as:

• Reduction of Blood pressure.
• Diabetes.
• Taking some types of medications.
• Severe weight loss.
• Neurotic eating disorders such as anorexia or bulimia nervosa.

Intermittent Fasting During Ramadan Mistakes

While practicing intermittent fasting during Ramadan, some women commit some common mistakes, which negatively affect the results of this fast and reduce the quality of their daily lives.

These errors can be divided into two parts:

Nutrition errors

Feeding errors include:

1. Excessive consumption of foods and drinks rich in sugar.
2. Excessive consumption of drinks rich in caffeine.
3. Eating too much or too little food.
4. Resorting to eating harmful foods and fast food during iftar.
5. Avoid drinking sufficient amounts of water between meals.
6. Determine the amount of calories during intermittent fasting.
7. Laxity in eating the suhoor meal.
8. Neglecting to eat dietary fiber and proteins during iftar.

Lifestyle errors

These errors include the following:

1. Starting intermittent fasting suddenly without preparing the body for a new diet.
2. Do not exercise, such as aerobics, iron, or yoga, while following intermittent fasting during Ramadan.
3. Exercising intensely or at the wrong times of the day, such as exercising during fasting times.
4. Not getting enough hours of sleep.
5. Smoking hookah while applying intermittent fasting during Ramadan.
6. Do not be patient until you get the desired results.

How to Apply Intermittent Fasting During Ramadan 

Intermittent fasting during Ramadan follows a flexible approach that can be modified according to your personal needs. The method of implementing this fasting in Ramadan includes the following steps:

Choose the appropriate type

Several types of intermittent fasting can be compatible with fasting during the month of Ramadan, and among the common models are:

• 16-hour fasting: This type relies on fasting for 16 hours with the possibility of eating during 8 hours of the day.
• 18-hour fasting: This type of intermittent fasting is based on fasting for 18 hours with the possibility of eating within 6 hours of the day.
• 20-hour fasting: This type of intermittent fasting involves fasting for 20 hours with the possibility of eating only 4 hours of the day.

You can choose any of these types that suit your lifestyle, nutritional needs, preferences, and ability to fast.

Suhoor

Suhoor is considered a very important meal before starting fasting. This is because the body depends on it to supply it with energy during the daylight hours. Therefore, this meal had to be balanced and rich in energy and nutrients, such as whole grains, proteins, healthy fats, fruits, and vegetables.

Iftar

You must eat iftar after completing the fasting period, provided that this meal is rich in all nutrients to compensate for the fluids and nutrients that you lost during the day, with an emphasis on the availability of fiber and protein in good quantities within this meal.

You must also take into account that you should start eating iftar gradually after spending long hours without food, and avoid starting immediately with the main dish on an empty stomach. It is always recommended to start iftar with dates, then a little soup or salad, and then eat the main dish.

Drink liquids

You must make sure to drink sufficient amounts of water during the period between Iftar and Suhoor, to maintain good hydration of your body and avoid dehydration, while staying away from soft drinks and sweetened Ramadan juices.

Exercising

Following intermittent fasting during Ramadan requires committing to some exercise, to obtain the desired results in their best form.

Among the best exercises that are suggested to be followed are:

• Take a brisk walk daily for 30 minutes to an hour in the fresh air.
• Bicycle riding.
• Yoga exercises that focus on breathing, flexibility, and balance.
• Endurance exercises such as weight lifting and squats. 

Intermittent Fasting During Ramadan for Pregnant Women

Doctors advise pregnant women to refrain from intermittent fasting during Ramadan due to the many physiological changes that the pregnant woman’s body goes through and the increased need for nutrition and fluids during this period.

As the pregnancy period is considered a critical period that requires the provision of sufficient food to meet the needs of the fetus and healthy nutrition for the mother, intermittent fasting during Ramadan may lead to these basic nutritional needs not being met, which increases the risk of health problems for the mother and fetus.

However, in some rare cases, intermittent fasting may be permitted for pregnant women, provided that prior medical advice is given and that the health status of the mother and fetus is monitored regularly during this period.

Intermittent fasting during Ramadan for pregnant women Consequences

The health consequences resulting from following intermittent fasting during Ramadan for pregnant women vary without specialized medical advice or follow-up.

These consequences include:

• Fluid deficiency and dehydration.
• Gestational diabetes.
• Low blood pressure.
• Pre-eclampsia.
• Delayed fetal growth.
• Increased risk of fetal malformations.

Intermittent Fasting During Ramadan for Breastfeeding Women

Intermittent fasting during Ramadan is not usually recommended for breastfeeding women, because it hurts the health of the mother and the child who depends on her for his food. However, it is possible, to consider many factors before deciding intermittent fast.

Here are some points to consider, for example

• Health condition: The mother must ensure that she is in good health and does not suffer from any health problems that prevent her from fasting, such as diabetes, heart disease, and thyroid disorders.
• Proper nutrition: The mother must follow a healthy and balanced diet during the Suhoor and Iftar meals to ensure that the necessary nutritional needs for her and her infant are met.
• Fluids: The mother should receive a sufficient amount of fluids during the period allowed for intake, to prevent dehydration and ensure sufficient milk production.
• Monitoring the child’s health: The condition of the infant should be carefully monitored by the mother during the period of her commitment to intermittent fasting. If any changes are noticed in the child’s behavior or development, she must consult a doctor and stop fasting immediately.
• Adjustments and Changes: A breastfeeding mother may need to make adjustments to her feeding pattern or timing to meet her needs and the needs of the baby during the intermittent fasting period.

Intermittent Fasting and Menstruation

Intermittent fasting during Ramadan does not have the same effect on the menstrual cycle for all women, as some women notice clear effects on their menstruation while following intermittent fasting, while other women may not notice any effect.

Possible effects on the menstrual cycle include:

• Delayed menstruation: There may be a delay in the beginning of the menstrual cycle or menstrual period.
• Change in menstrual cycle pattern: The menstrual cycle pattern may change and become irregular, including changes in the duration and heaviness of menstruation.
• Effect on menstrual-related symptoms: Intermittent fasting may increase the likelihood of menstrual symptoms, such as joint pain, nausea, and fatigue.

Intermittent Fasting During Ramadan and Keto Diet

Intermittent fasting and the keto diet during Ramadan are two dietary trends that are gaining increasing popularity at present, and some women today are combining them.

While intermittent fasting is characterized by dividing time between periods of fasting and periods of eating, we find that the keto diet depends on reducing the consumption of carbohydrates and increasing the consumption of fats instead, which forces the body to rely on ketones as the main source of energy.

Which is better, intermittent fasting or the keto diet in Ramadan?

There is no single answer that applies to all women, as the choice between intermittent fasting and the keto diet in Ramadan depends on your personal goals that you want to achieve in Ramadan, and on your health condition, for which one of the two options may be more suitable, in addition to personal compatibility and the style that suits your lifestyle is more and you can adhere to it better.

What are the benefits of combining intermittent fasting and the keto diet?

Combining intermittent fasting and the keto diet in Ramadan provides many health benefits, here are some of them:

• Weight loss: Intermittent fasting and the keto diet are effective methods for losing weight. When practicing intermittent fasting, the amount of calories consumed is reduced, and when practicing the keto diet, the body is stimulated to use fat as the main source of energy, and combining them leads to amazing results.
• Increased energy: Intermittent fasting and the keto diet in Ramadan work together to increase energy levels in the body, which enhances concentration and raises the level of general activity.
• Improving brain functions: Some research indicates that combining intermittent fasting and the keto diet can improve brain functions and mental focus, and better protect against Alzheimer’s.

After our unique journey in discovering intermittent fasting during Ramadan, we conclude that intermittent fasting represents a powerful and effective tool for women in their quest to maintain their health and the general balance in their lives during the holy month. It is an opportunity to enhance physical and mental fitness, achieve weight control, and enhance self-confidence.

So take advantage of the opportunity this year, my dear, to take care of your health and benefit from the benefits of intermittent fasting to achieve your goals and enjoy a healthy, active life. Always remember that your health is your most important wealth, and always make it a priority in your life.

Frequently Asked Questions about Intermittent Fasting During Ramadan

When do the results of intermittent fasting appear?

Results begin to appear after one to two months of serious commitment to intermittent fasting.

Should intermittent fasting be stopped at the end of Ramadan?

Intermittent fasting is considered a lifestyle rather than a diet for slimming, so it can be adhered to during the month of Ramadan only, but it is better to continue it until the desired results are obtained.

What snacks are allowed during intermittent fasting?

You can eat cucumber slices, fruits, or nuts in moderate quantities, or dark chocolate as a snack between two meals.

Written by: Elssy Karsh

Translated by: Ph. Marah Mohamad

Sources

Valiant Clinic and Hospital 

Ifastin