Eid al Fitr: tips to avoid weight gain after Ramadan


The transition from fasting in Ramadan to a normal diet can be a sudden change in the digestive system and metabolism, which in the case of overeating can cause weight gain on Eid al-Fitr. Learn in this article the most important tips to avoid weight gain on Eid al-Fitr.

avoid weight gain after ramadan

What is Eid al-Fitr

Muslims celebrate Eid al-Fitr after fasting during the holy month of Ramadan, which is one of the religious holidays that Muslims celebrate after fasting for a whole month and abstaining from eating food and drinks from dawn until sunset.

Understanding the Causes of Overeating on Eid al-Fitr

Doctors and nutritionists usually advise a smooth return to a normal diet with a healthy diet rich in fruits, vegetables, proteins, cereals, and legumes, to avoid health disorders that a person can experience. But, many factors can interfere with the need for people not to overeat on Eid al-Fitr.

Physiological Factors

Fasting contributes to numerous changes in the digestive and immune systems, which helps to strengthen the functions of many body organs. However, a quick desire to return to a normal diet and overeating may cause a shock to the body that may lead to many side effects, especially at the digestive system level, such as constipation, indigestion, and stomach irritation, nausea, heartburn.

Psychological Factors 

After fasting for 30 days, and for a period of up to 14 during the day. Many people see Eid al-Fitr as an opportunity to pave a quick return to a normal diet that may be accompanied by overeating. However, eating unbalanced and excessively can lead to gaining excess weight and high blood sugar and cholesterol levels.

Tips to Avoid Weight Gain on Eid al-Fitr

People should be given enough time for their digestive system and metabolism to adapt to the transition from fasting to eating and drinking liquids throughout the day, by eating slowly and not overeating until satiety. 

Tips that can be followed to avoid weight gain on Eid al-Fitr include:

1. Eat carefully and taste the food 

Overeating, and eating too fast can cause weight gain, while, eating and tasting food slowly can help to feel full and eating foods and drinks in moderation because tasting and chewing food slowly reduces overeating and contributes to enhancing the feeling of satiety.

To follow this way of eating, it is advisable to determine the dish you are going to eat or divide the meal into portions to reduce overeating, not only to avoid weight loss, but it can protect you from the risk of diabetes, cholesterol, and cardiovascular diseases because meals contain a high content of fats and sugars.

2. Prioritize healthy food choices 

To reach a healthy weight and avoid excess weight, it is advisable to follow a healthy diet, rich in healthy fats, and low-carbohydrate foods, to avoid the constant feeling of hunger and overeating. Studies have shown that people who eat meals saturated with carbohydrates and fats become prone to weight gain, compared to people who eat low-carb meals rich in healthy fats, as it helps them feel full and reduce food intake during the day.

And to make your meal healthier and more balanced, it is advisable to eat vegetables and fruits to get enough satiety-promoting fiber, healthy fats can also be obtained by eating:

  • Avocado.
  • Nuts and nut butter.
  • Seeds. 

3. Reduce Sweets at the Feast 

Excessive consumption of sweets on Eid al-Fitr can cause blood sugar levels to be disturbed, especially since they are usually made from white flour, sugars, and carbohydrates that are high in sugar. The disorder of blood sugar levels is associated with being overweight enhancing the sensation of hunger and stimulating overeating.

It is advised to reduce the consumption of sweets on Eid, such as cakes, biscuits, and canned goods, and replace them with low-glycemic foods, to avoid the risk of weight gain, tooth decay, and the risk of diabetes.

4. Drink plenty of Water and avoid Sugary Drinks

Care should be taken to drink enough water to prevent dehydration, especially when the air is hot or when exercising, and not be limited to liquids found in foods and drinks such as vegetables, fruits, and juices. 

To enhance the health benefits of drinking water, it is advisable to stay away from sugary drinks such as soft drinks because they contain a high sugar content in addition to high-calorie content, and then sweetened juices. Alternatively, these drinks can be replaced with low-sugar drinks such as tea, coffee, and unsweetened natural fruit and vegetable juices.

5. Get Enough Rest and Sleep

The pattern and habits of sleep are usually disturbed during Ramadan, so that sleep becomes intermittent because of not skipping the Suhoor Meal instead of sleeping for continuous hours at night, therefore, organizing sleep after the end of Ramadan is one of the things that should be paid attention to get enough sleep and rest that the body needs to work for continuous hours the next day. 

To regulate the pattern and number of hours of sleep, it is recommended to go to bed early, set sleep schedules every day and night, taking care to nap during the day if possible, to get some rest and enhance energy and productivity.

6. Eat fiber and Greens 

Eating high-fiber foods can help promote a feeling of satiety for a long time and reduce overeating. Foods rich in fiber include:

  • Greens and fruits.
  • Nuts.
  • Oatmeal.
  • Whole wheat and rice.

A study conducted on people who were keen to eat oats at breakfast proved that oats contributed to enhancing the feeling of satiety and reducing the number of foods in the day's meals.

To get the health benefits of fiber, it is recommended to moderate the addition of fats to meals such as oil, butter, and sauces, to reduce calories that can cause weight gain if they are not burned when exercising.

What is the harm of eating sweets?

Excessive intake of sugars and sweets can lead to weight gain and stimulate the risk of chronic diseases:

1. Cardiovascular diseases

A study has suggested that a diet with high sugar levels can contribute to an increased risk of death from cardiovascular disease. This is explained by the liver's metabolism of high levels of sugar in the body, as the liver converts dietary carbohydrates into fats, which may later accumulate around the liver, causing:

2. Weight gain

Among the health complications caused by being overweight, high levels of sugar contribute to stimulating the feeling of hunger, which leads to overeating, and therefore the high number of calories in the body leads to obesity and excess weight if not burned through exercise.

Does eating Eid sweets affect the stomach patient?

There are many symptoms experienced by stomach patients, including the sensation of heartburn caused by acid reflux or GERD. However, sugar alone does not cause these symptoms, but foods sweetened with added sugar or sweets can trigger acid reflux symptoms, including chocolate, citrus fruits, acidic foods, and caffeinated drinks such as coffee and tea.

Sources: Eating a Balanced Diet -- Healthy Diet -- Can I Eat Sugar if I Have Acid Reflux?

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