Fasting is not only a time for worship, but it can also be a time to improve your diet and adopt a healthier lifestyle. However, without proper planning, fasting can lead to fatigue, dehydration, and even digestive problems.
Fasting Tips to Stay Healthy and Fit
To ensure your fasting runs optimally and your body remains healthy, here are some tips you can apply:
1. Consume a Balanced, Nutritious Meal During Suhoor and Iftar
The key to a healthy fast is a balanced diet. The body needs a combination of macronutrients and micronutrients to maintain stable energy levels throughout the day.
- Complex Carbohydrates
Such as brown rice, oats, potatoes, sweet potatoes and whole wheat bread are digested more slowly by the body, helping to maintain a feeling of fullness for longer.
- Sufficient protein
Protein is essential for maintaining muscle mass and preventing fatigue. Protein accounts for 15–20% of our daily energy needs. Good sources of protein include eggs, chicken, fish, tofu, tempeh, and nuts.
- Healthy Fats
Like avocados, nuts, seeds and olive oil help maintain hormone function and make you feel full longer.
- Vegetables and Fruits
As a source of fiber, vitamins, and minerals to maintain digestive health and help control blood sugar levels.
2. Fulfill Fluid Needs Properly
Dehydration is one of the most common complaints during fasting. Therefore, it's important to ensure adequate fluid intake during non-fasting periods. The average fluid requirement is around 30–35 ml per kilogram of body weight per day. One practical way to achieve this is by adopting the 2-4-2 pattern :
- 2 glasses when breaking the fast
- 4 glasses at night
- 2 glasses at dawn
Limit drinks high in sugar and caffeine as they can increase fluid loss and trigger dehydration.
3. Avoid overeating when breaking the fast
After starving all day, many people tend to eat large portions at once. This habit can cause bloating, increase the risk of acid reflux, and trigger drastic spikes in blood sugar.
So it is recommended to:
- Start breaking the fast with water and sufficient snacks.
- Give a break before the main meal
- Pay attention to your body's satiety signals
4. Pay attention to electrolyte balance
Besides fluids, the body also needs electrolytes such as sodium, potassium, and magnesium to maintain nerve and muscle function.
Natural sources of electrolytes can be obtained from:
- Soup or broth (sodium)
- Bananas and avocados (potassium)
- Nuts and green vegetables (magnesium)
Choose natural sources and avoid high-sugar drinks as your primary source of electrolytes.
5. Choose Carbohydrates with a Low–Medium Glycemic Index
Carbohydrates with a low glycemic index help keep blood sugar levels stable and prevent hunger from appearing too quickly.
Some good choices include:
- Brown rice
- Oat
- Sweet potato
- Corn
- Quinoa
With more stable blood sugar levels, the body will feel more energetic throughout the day.
6. Stay Physically Active
Fasting isn't an excuse to stop moving. Light to moderate physical activity is still recommended to maintain fitness.
The recommended times for exercise are:
- 30–60 minutes before breaking the fast, or
- After breaking the fast
Avoid high-intensity exercise during the day to prevent dehydration.
Who Needs Consultation Before Fasting?
Some groups with certain medical conditions should consult a doctor first before fasting, such as:
- Diabetes mellitus patients
- Patients who have a history of chronic kidney disease and heart disease
- Pregnant and breastfeeding mothers
- Elderly with comorbidities
Healthy Fasting Starts with Good Planning
Healthy fasting isn't about eating more when breaking the fast, but about maintaining a balanced diet, adequate hydration, and portion control. With the right strategy, fasting can be a time to improve overall health.
If you have a specific health condition or would like to receive nutritional guidance that is more tailored to you, please consult a Clinical Nutrition Specialist immediately.
The article was written by Dr. Yuliyana Kusaeri, M.Gizi, Sp.GK (Clinical Nutrition Specialist at EMC Cibitung & Pekayon Hospital).