Ramadan and Intermittent Fasting

Every year, right before Ramadan, some Muslims around the world start to get nervous. We all start to think "will I gain fat and lose my gains?!" We work extremely hard all year and we always fear the it will all be reversed in this one month. We irrationally fear that the years and months we've put into our physique will soon be irrelevant because we'll have to start all over again. Fasting with a lack of knowledge about health can be detrimental.

Over the years, I have gained weight during Ramadan, lost muscle mass, and gotten a damaged metabolism which I've had to rebuild. However, your body will only be damaged if you don't eat enough, don't eat balanced meals, or eat too much. If you want to maintain or continue with fat loss during Ramadan, you just have to know how to do it. I have been doing research on intermittent fasting in combination with Ramadan. Although water is not allowed, I think it's doable.

First, calculate the macros you will have to eat with your possible activity level. Will you workout at night, after Iftar? You don't have time to workout because of the lack of water? That is fine! You will just have to adjust your macros for your activity level at iifym.com.

Once you've done this, split the macros equally between Sehri and Iftar. Weigh your food and eat properly every morning and every night. Don't give in to the culture of eating all carbs at Iftar. As long as you get enough of each macro into your diet, you will be fine. Break your fast with a cup of hot water, so that it lets your stomach expand slowly and get used to the idea of having food in it. Once you've done this, drink water. During Iftar, after Iftar, just drink water. This is one of the most important parts about it. You need to be hydrated! You will find that you can still reach your goals this way. It is extremely similar to "intermittent fasting".



UPDATE: it was a smooth sailing Ramadan! I followed the above procedures and I didn't gain a single pound, I felt happy, I felt healthy, and I didn't get the same mood swings as previous years.

Make sure you take your vitamins!

Ramadan Mubarak!