Lose Weight In 30 Days Ramadan

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Ramadan: What To Know About The Muslim Holy Month In 2023

By Nader Lessan Nader Lessan Scilit Preprints.org Google Scholar View Publications * and Tomader Ali Tomader Ali Scilit Preprints.org Google Scholar View Publications

Intermittent fasting (IF) has been gaining popularity as a means of losing weight. The Ramadan fast (RF) is a form of IF practiced by millions of adult Muslims globally for a whole lunar month every year. It entails a major shift from normal eating patterns to exclusive nocturnal eating. RF is a state of intermittent liver glycogen depletion and repletion. The earlier (morning) part of the fasting day is marked by dominance of carbohydrate as the main fuel, but lipid becomes more important towards the afternoon and as the time for breaking the fast at sunset (iftar) gets closer. The practice of observing Ramadan fasting is accompanied by changes in sleeping and activity patterns, as well as circadian rhythms of hormones including cortisol, insulin, leptin, ghrelin, growth hormone, prolactin, sex hormones, and adiponectin. Few studies have investigated energy expenditure in the context of RF including resting metabolic rate (RMR) and total energy expenditure (TEE) and found no significant changes with RF. Changes in activity and sleeping patterns however do occur and are different from non-Ramadan days. Weight changes in the context of Ramadan fast are variable and typically modest with wise inter-individual variation. As well as its direct relevance to many religious observers, understanding intermittent fasting may have implications on weight loss strategies with even broader potential implications. This review examines current knowledge on different aspects of energy balance in RF, as a common model to learn from and also map out strategies for healthier outcomes in such settings.

Fasting can be defined as the voluntary abstinence from or reduction of some or all food, drink, or both (absolute) for a period of time lasting typically between 12 h and 3 weeks i.e., in a short term, long term/prolonged or an intermittent pattern [1]. Fasting is a common practice in different religious disciplines, including Islam, Christianity, Judaism and Hinduism. In Islam, the practice entails abstinence from eating and drinking between dawn and sunset [2]. Fasting is distinct from starvation, which is a chronic and severe deficiency in caloric energy intake below the level needed to maintain life.

Effect Of Religious Fasting In Ramadan On Blood Pressure: Results From Lorans (london Ramadan Study) And A Meta‐analysis

Health benefits of intermittent fasting have been demonstrated in both randomized controlled trials and observational studies [3, 4]. Caloric restriction (CR) has also been shown to prevent several chronic degenerative and inflammatory diseases [5] and to prolong life in more primitive species including Escherichia coli and yeast [6]. In humans, the evidence on the positive effects of CR on longevity is indirect; for example the increased life expectancy in the Okinawan population, from the Kyushu Island in Japan, has been attributed at least in part to low calorie intake [7]. Mechanistically, the effect of CR on longevity has been attributed to fasting-induced modulation of neuroendocrine systems, hormetic stress responses, increased systemic production of neurotrophic factors, reduced mitochondrial oxidative stress, decreased pro-inflammatory cytokine production and insulin resistance, as well as decreased aging-associated signals and autophagy promotion [5, 8, 9].

Prolonged fasting has also been associated with positive effects on mood due to the alteration in physiology at a cellular level via increases in availability of central endogenous neurotransmitters, endogenous opioids and endocannabinoids [10]. Cancer studies demonstrated that fasting and fasting-mimicking diets (FMDs) positively promote differential effects in both normal and malignant cells via reduction in insulin-like growth factor (IGF-1), insulin and glucose with paralleled increases in ketone bodies [11]. In contrast, negative effects of fasting have been reported for instance on non-communicable diseases [8, 11, 12], on changes to sleep patterns, cognitive function, [13, 14] and have also been associated with fluctuations in mood, weight and a plethora of other changes [15, 16].

Fasting is a state of negative energy balance, and as such different fasting regimens have been used to achieve weight loss, as well as other health benefits. In the context of Muslim Ramadan-type fasting, changes in energy intake depend on social, cultural and individual factors and can range from a reduction to an increase in weight [17, 18, 19]. Whether this is accompanied by changes in energy expenditure is not well-known and merits further exploration for its possible implications in weight loss management strategies in general [20].

Ramadan: Top Tips For Eating Well • Mynutriweb

This review will be examining current knowledge about different aspects of energy balance in the context of the Ramadan fast as a commonly practiced model of intermittent fasting. In the broader context, potential positive implications include the use of for such strategies to help with weight maintenance, is not weight loss, and thus a multitude of other consequential positive health benefits. Relevant literature (Table 1 and Table 2) directly and indirectly related to the Ramadan fast, including short- and long-term fasting and also prolonged and intermittent type fasting will be explored. In the context of Ramadan, changes in energy dynamics (intake versus expenditure) have been extrapolated based on our previous quantitative studies, knowledge of physiology and alterations in energy utilization during feeding and non-feeding periods. The aim of this review is firstly, to discuss the various aspects influencing energy modulations during Ramadan fasting; secondly, to shed light on key knowledge gaps in our understanding of energy balance in relation to changes in both body composition and physiological adaptation in various models of fasting to include key periods such as the Ramadan fasting period and; lastly, to contribute to the focused directionality of future studies in key aspects that warrant further detailed investigations.

When body weight is in a relatively stable state, there is equilibrium between energy intake (EI) and energy expenditure (EE). High EI levels in combination with low EE results in a positive energy balance and storage of energy, primarily as body fat. Total (daily) Energy Expenditure (TEE) consists of Resting Metabolic Rate (RMR), Thermic Effects of Food (TEF) and Activity Energy Expenditure (AEE) [20]. Different components of EE have been reviewed elsewhere [21, 22, 23, 24] and will only be discussed briefly here.

Resting Metabolic Rate (RMR) is the quantity of energy at rest needed to maintain body temperature, repair internal organs, support cardiac function, maintain ionic gradients across cells, and support respiration. In most people, this constitutes approximately two-thirds of total energy expenditure [25]. RMR is influenced by age, sex, body weight, pregnancy, and hormonal status. The highest rates of energy expenditure per unit of body weight occur during infancy and decline through childhood. In adult life, the decline continues at approximately 2% per decade because of a decline in lean body mass. Females have a lower energy expenditure per unit of weight than do males, probably because of the higher proportion of body fat and less lean body mass in women [26]. Thermic effect of food is the rise in energy expenditure that occurs with food intake [26]. This rise is in part due to the ‘obligatory’ energy cost of ingestion, digestion, and metabolic processing of nutrients, and in part due to a ‘facultative’ component arising from the sensory aspects of food and meal stimulation of the sympathetic nervous system. Different macronutrients have different thermic effects; protein causes a greater rise in EE than fat or carbohydrates. Although TEF is normally a small component of TEE (~10%) it is nonetheless an important component in energy imbalance states as it is influenced by meal size and composition, the nature of the previous diet, insulin resistance, physical activity, and ageing influence TEF [27].

Gaining Weight While Fasting For Ramadan Instead Of Losing It? Here Are Some Reasons Why

Metabolically, fasting can be divided into three distinct key stages: Stage 1: a post-absorptive phase ~6–24 h after beginning fasting where the central nervous system (CNS) and many other issues preferentially use glucose produced from glycogen breakdown. Lipolysis and ketogenesis and gluconeogenesis increase, but the latter to a lower extent. Glycogenolysis decreases. Stage 2: the gluconeogenic phase occurs ~1–10 days after beginning fasting. Here, protein catabolism is used to feed glucose to the CNS while other tissues feed on ketones and fat. Lipolysis and ketogenesis increase and then plateau, gluconeogenesis on the other hand

This review will be examining current knowledge about different aspects of energy balance in the context of the Ramadan fast as a commonly practiced model of intermittent fasting. In the broader context, potential positive implications include the use of for such strategies to help with weight maintenance, is not weight loss, and thus a multitude of other consequential positive health benefits. Relevant literature (Table 1 and Table 2) directly and indirectly related to the Ramadan fast, including short- and long-term fasting and also prolonged and intermittent type fasting will be explored. In the context of Ramadan, changes in energy dynamics (intake versus expenditure) have been extrapolated based on our previous quantitative studies, knowledge of physiology and alterations in energy utilization during feeding and non-feeding periods. The aim of this review is firstly, to discuss the various aspects influencing energy modulations during Ramadan fasting; secondly, to shed light on key knowledge gaps in our understanding of energy balance in relation to changes in both body composition and physiological adaptation in various models of fasting to include key periods such as the Ramadan fasting period and; lastly, to contribute to the focused directionality of future studies in key aspects that warrant further detailed investigations.

When body weight is in a relatively stable state, there is equilibrium between energy intake (EI) and energy expenditure (EE). High EI levels in combination with low EE results in a positive energy balance and storage of energy, primarily as body fat. Total (daily) Energy Expenditure (TEE) consists of Resting Metabolic Rate (RMR), Thermic Effects of Food (TEF) and Activity Energy Expenditure (AEE) [20]. Different components of EE have been reviewed elsewhere [21, 22, 23, 24] and will only be discussed briefly here.

Resting Metabolic Rate (RMR) is the quantity of energy at rest needed to maintain body temperature, repair internal organs, support cardiac function, maintain ionic gradients across cells, and support respiration. In most people, this constitutes approximately two-thirds of total energy expenditure [25]. RMR is influenced by age, sex, body weight, pregnancy, and hormonal status. The highest rates of energy expenditure per unit of body weight occur during infancy and decline through childhood. In adult life, the decline continues at approximately 2% per decade because of a decline in lean body mass. Females have a lower energy expenditure per unit of weight than do males, probably because of the higher proportion of body fat and less lean body mass in women [26]. Thermic effect of food is the rise in energy expenditure that occurs with food intake [26]. This rise is in part due to the ‘obligatory’ energy cost of ingestion, digestion, and metabolic processing of nutrients, and in part due to a ‘facultative’ component arising from the sensory aspects of food and meal stimulation of the sympathetic nervous system. Different macronutrients have different thermic effects; protein causes a greater rise in EE than fat or carbohydrates. Although TEF is normally a small component of TEE (~10%) it is nonetheless an important component in energy imbalance states as it is influenced by meal size and composition, the nature of the previous diet, insulin resistance, physical activity, and ageing influence TEF [27].

Gaining Weight While Fasting For Ramadan Instead Of Losing It? Here Are Some Reasons Why

Metabolically, fasting can be divided into three distinct key stages: Stage 1: a post-absorptive phase ~6–24 h after beginning fasting where the central nervous system (CNS) and many other issues preferentially use glucose produced from glycogen breakdown. Lipolysis and ketogenesis and gluconeogenesis increase, but the latter to a lower extent. Glycogenolysis decreases. Stage 2: the gluconeogenic phase occurs ~1–10 days after beginning fasting. Here, protein catabolism is used to feed glucose to the CNS while other tissues feed on ketones and fat. Lipolysis and ketogenesis increase and then plateau, gluconeogenesis on the other hand