UAE Expert Warns Metabolic Risks of Poor Ramadan Diet

During Ramadan, eating too little can slow down your metabolism and put your body under stress, warns UAE-based Clinical Dietician Dr. Sara Abdelghany. When the human body does not receive enough food, it enters “famine-mode,” lowering its metabolism to ensure physiological functions are running normally. During Ramadan, Muslims fast from sunrise to sunset, often using this month-long period to improve their eating habits or start a weight loss journey.

Medical research has shown that insufficient food intake forces metabolism to slow down for survival. Severe diets, especially when combined with intense exercise, teach your body to cling to the few calories it receives, making it harder to lose weight. According to Abdelghany, not eating enough during Ramadan can lead to decreased energy levels, headaches, dehydration, sleep disturbances, constipation, and increased hunger.

Maintain Balanced Meals and Exercise During Ramadan

To prevent under-eating, it is crucial to have at least two balanced meals containing protein, carbohydrates, fats, vegetables, and fruit to keep the body well-nourished. Including a snack between meals can also help meet the required macronutrients. Abdelghany suggests that both meals should have a source of complex carbohydrates like potatoes, whole wheat bread, or basmati rice, a protein source like meat, fish, chicken, eggs, or cheese, and vegetables and fruits to maintain healthy fiber intake for gut health.

Ensuring sufficient food intake is especially important for those who have an exercise routine. “Our calorie intake should always be matched with the level of activity, the intensity, and duration of the exercise performed,” explains Abdelghany. During Ramadan, if a person’s diet is balanced, and their macronutrients are complete and well distributed, they can continue with their exercise routine as before.

General exercise recommendations are between 150 to 300 minutes per week, which means at least 30 minutes, five days a week, or up to 40 minutes to an hour a day, six days a week. The type, time, and intensity of exercise depend on each individual’s goals, gender, weight, and physical condition. By maintaining a balanced diet and exercise routine, individuals can ensure their bodies receive the necessary energy and nourishment during Ramadan.