What do three of the world’s most influential people, Jesus Christ, Prophet Muhammad and Buddha, have in common? Fasting!

In the most simple terms, fasting is an abstinence from food or drinks for a period of time. It is anything but new to mankind. Almost all of the world religions practice fasting of some sort. Lately, new developments and research in holistic health also show fasting to be a very promising answer for many chronic diseases. Though there are a number of ways to fast, the one most popularly discussed, and relatively easily done is the 16 hr Intermittent fast (IF). A cyclical period of 16 hr fast followed by an 8 hr eating window.

so why are we discussing intermittent fasting?

Because, muslims around the globe are celebrating the Holy Month of Ramadan. Fasting 30 days from dawn to dusk, every muslim abstains from food and water and strives to attain spiritual gains to feel connected to their Creator, and to rekindle a sense of brotherhood in the community. Fasting is a mental and spiritual cleanse – a detox, if you will. Ramadan fasts are similar to intermittent fasting durations – about 16 hrs. While water, tea, coffee, bone broth and sugar free and calorie free drinks are allowed during Intermittent fasting, these are off limits during fasting in Ramadan. This makes Ramadan a tad bit more challenging with the risk of dehydration certainly being there.

But, fear not Watson, for it can be done safely with a few key points in mind!

Before we dive deeper into how to successfully fast in Ramadan, let’s look at the scientific health benefits of fasting in general.

Though fasting’s claim to fame has been its strategic use in weight loss, experts in the field have been using fasting as an added tool to combat chronic metabolic diseases. With its positive effects on insulin sensitivity and resistance, and its triglycerides, LDL cholesterol and blood pressure lowering affect, fasting helps manage type 2 Diabetes and improve heart health. The gut also receives a much needed break from its digestive duties while fasting, to instead work on detoxification, cleanse and repair, a feat much talked about in prevention and treatment of cancers. Growth hormone secretion also increases with fasting, aiding further in growth and repair of the body. Fasting is also seen to have positive outcomes in reducing chronic inflammation and so can help better manage diseases like Multiple Sclerosis and Rheumatoid arthritis. It may even boost cognitive brain function and protect against neurodegenerative disorders, such as Alzheimer’s and Parkinson’s. And the list goes on…

So how is intermittent fasting different from the Ramadan fasts?

They both are controlled, time bound fasts aren’t they? They both have similar lists of all the health goodness they can bring to your life, don’t they?

Well, the answer lies in the meals… Besides the spiritual awakening and the good tidings and the spirit of sharing and giving Ramadan Fasts bring, they also bring with them a grand affair at the meals, Suhoor – the pre-fast meal at dawn, and the meal at dusk to break the fast – Iftar. The table-scape in many muslim households during Ramadan is vastly different from any other day the rest of the year. Though a very pleasurable experience, the gluttony associated with these kind of meals probably takes away some of the amazing health benefits of intermittent fasting.

But it doesn’t have to be like that. I’m here to tell you, by making a few tweaks in your habits and following a few simple rules, you CAN safely fast in Ramadan, AND get all the health benefits of IF.

Healthy Fasting 101:

1. Hydration! Hydration! Hydration! Aim to drink your minimum 8 cups of water between Iftar and Suhoor. Start your evening meal with a tall glass of water and pace your water intake by a glass or two every hour till bedtime. Don’t attempt to drink the recommended 8 glasses in one sitting. Hydration doesn’t work like that, and you will pass the majority of the water out soon enough. It’l serve you better to drink a little at frequent intervals before you start your fast. Have a water bottle at hand to remember to drink your water, and keep it on your bed side table to have water accessible as you wake up for Suhoor.

2. DO NOT drink your calories. Sodas, and artificially flavored juices are a big NO, since essentially they are just sugared water. Fruit juices might sound healthy, but they are still empty sugar calories that you are better off without. Stick to water, and if that doesn’t cut it for you, infuse your water with fruit or try naturally flavored seltzer waters.

3. Stick to smaller servings and use a salad plate instead of a dinner sized plate. Over-eating commonly occurs with so many food choices in front of us. Try to be mindful, and chew your food slowly and thoroughly, giving your brain enough time to register fullness. Stop eating when 80% full.

4. Avoid the starters and appetizers and focus on serving yourself a balanced meal at Iftar. Starters are usually carb laden, deep fried goodies. If you totally must, have one small appetizer. But try to avoid as much as possible. Strictly no seconds.

5. The American Heart Association recommends 5 serving of vegetables/day. That may be a challenge with just 2 meals. Strive to eat at least 2 servings of non starchy veggies per meal. This would mean all dark green leafy vegetables, tomatoes, cucumbers, peppers etc. This may sound lofty, but certainly can be done. Having a hearty salad or a soup choke full of vegetables at Iftar will help with those goals. Attain the same goal at Suhoor by adding a big handful of greens to a protein smoothie, or adding a cup and half of chopped vegetables to an omelette.

6. Forgo rich sugary desserts and reach for fresh seasonal fruit instead. Besides being able to fulfill your sweet cravings, fruit is a rich source of fiber, vitamins and minerals. Low glycemic index fruit do not spike blood sugar as other desserts would. Berries, cherries, oranges, apples, pears, plums, peaches and melons make the list. Though excellent dessert choices on their own, take it up a notch by pan roasting and caramelizing stone fruits, apples and pears with a small pat of butter and a scant drizzle of honey and cinnamon.

7. Limit carbohydrate intake. Vital pointer for Suhoor. The insulin spike caused by a carb heavy meal leads to fat storage. Instead base your Suhoor meal on good fats and protein. A veggie omelette with avocado, or a protein smoothie with added greens, some berries and avocado or nuts and seeds makes a filling, well balanced, quick meal. Other quick options to consider for Suhoor are homemade energy bars made with dates, nuts and seeds and nut butters. A slice of sprouted grain bread with nut butter and fruit, or a whole grain gluten free toast with hummus and chopped vegetables are also balanced meals worthy of consideration at Suhoor.

8. Start Iftar with a couple of dates to balance blood sugar, and a glass of water for hydration. A light salad, and a small cup of a vegetable or lentil based soup, followed by a chunky vegetable and chicken/meat stew served with a small portion of brown rice or legumes is a balanced meal example to emulate.

9. Exercise while fasting helps many make better food choices. Contrary to popular belief, an exercise regime can be successfully followed while fasting. Low intensity training before Iftar boosts fat burning while keeping risk of injury low. If you are new to exercise, start with 20 minutes of a low intensity walk prior to Iftar. Increase time and pace as you get comfortable, working your way to 60 minutes of moderate intensity walk. Save your higher intensity cardio or resistance training to 2 hours after Iftar, to avoid dehydration and give your body sometime for digestion.

10. Keep your body and immune system functioning optimally with the help of supplements and vitamins. Stagger the supplements between the two meals to get the most out of them. A multivitamin and fish oil at Suhoor. While at Iftar supplement with digestive enzymes. Natural bloat busters like isabgol (psyllium husk) and ginger tea can be taken with the evening meal when the need arises. Curcumin (turmeric extract) is a natural immunity boaster with many other health benefits. Consider adding that to either of the meals. Round off the day taking pro and pre-biotics at bed time to promote good gut bacteria.

With that said, keep in mind that changing habits takes daily commitment. Do not be hard on yourself if you indulge, and know that there’s always room for improvement at your next meal… just don’t make it a norm! Above all, remember, moderation is key.

Wishing you all a very blessed month of ramadan.

RAMADAN KAREEM & EID MUBARAK!!