Mar 27, 2025 02:00 PM IST
Ramadan 2025: After fasting for a month, your body gets used to it. Expert shares how to transition back easily.
Muslims all around the world observed fasts during the holy month of Ramadan. It is regarded as one of the holiest months in the Islamic calendar. To enrich their spiritual connection, they undertook fasts from dawn to dusk. After weeks of regular fasting, the body needs to adapt back to a regular routine of eating patterns. This requires a smooth transition with the help of some key post-Ramadan nutrition tips.
In an interview with HT Lifestyle, Dr Suvarna Sawant, chief dietician and head of clinical nutrition and dietetics at Nanavati Max Super Speciality Hospital in Mumbai, shared some essential tips that will help your body to adjust after the month-long fasting. The insights also rope in post-Ramadan feasts and how one should mindfully consume.
Nutrition and hydration tips
Dr Sawant shared some key tips on nutrition and hydration to keep in mind:
- It helps to eat balanced meals that include vegetables, fruits, whole grains, and small amounts of healthy fats and proteins. Instead of jumping into very heavy or oily dishes, choose lighter foods that are easy on the stomach.
- In terms of hydration, water is the simplest way. Drink steadily through the day rather than finishing large bottles in one go. If you enjoy milk or buttermilk, they can also help with hydration. Try to go easy on sweetened drinks; they might quench your thirst for a moment but often add extra sugar and can leave you feeling thirsty later.
How to adjust your body after a whole month of fasting?
As Ramadan comes to an end, your body transitions from a month of fasting back to a regular eating routine. The regular fasting may have altered your digestion, so any sudden shift may be overwhelming. Dr Sawant explained:
- Your body has spent many days eating less frequently and possibly staying awake for longer hours at night, so it’s best to make changes slowly. If you ate two main meals during fasting, try adding a light third meal or snack in the middle of the day. Give yourself time to return to a regular sleep pattern: avoid sudden shifts like staying up too late or sleeping way too long.
- A short walk or gentle activity after meals also helps digestion and maintains any good weight changes you experienced during the fast. Keep track of how you feel when you reintroduce foods that are heavier or richer; you might want to spread out these foods across a few smaller meals rather than one big feast.
Lifestyle changes
Your body has gotten used to your fasting days in the month of Ramadan. To ease up the transition process, Dr Sawant shared some lifestyle changes that may benefit you:
- A steady routine can help your body settle down. Continue with moderate exercise or brisk walks.
- Pay attention to portion sizes, as it’s easy to slip back to overeating when the fast ends. Focus on nutritious foods that will address your hunger rather than high-calorie snacks or fried items.
- It also helps to maintain regular sleep hours so you don’t feel run down during the day.
- Track your progress—whether it’s weight changes, energy levels, or general well-being—so you know if you need to make any small adjustments along the way.
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
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