Disclaimer: I am not a trained medical professional, though I have extensive experience fasting. Do your research before fasting. First fast only with proper, experienced supervision.
This post includes sections specifically tailored for those fasting during Ramadan, but info may be generally used & applied as well.
Ramadan 2019; May 5th - June 4th.
Fasting is a willing abstinence or reduction from some or all food, drink, or both, for a period of time. There are various types of fasting this can include;
An absolute fast (dry fasting) - normally defined as abstinence from all food and liquid for a defined period, usually a period of 24 hours, or a number of days.
Water fasting allows for consumption of water, only.
Other fasts may be partially restrictive, limiting only particular foods or substances. A fast may also be intermittent in nature.
Not to be confused with starving, where one suffers from severe lack of nutrition, vitamins and minerals. During the period of the fast, the body burns adipose (fat reserves) for energy. Starvation happens when a body has no reserve fat fuels to burn & starts eating into its own muscles and organs instead.
Fasting is part of many religious observances around the world, and has also shown some signs of alleviating symptoms of depression.2
Ramadan isn't just about avoiding food and drink from dawn and dusk. Sexual intercourse is also abstained from.The idea is to use the month to cultivate self-discipline to be practiced for the rest of the year.
Stage 1: Daily food. Energy is derived from glucose in daily food consumption.
Stage 2: Glycogen from liver (Glycogenolysis) - Glycogen from the liver is converted via glycogenolysis after 4-8 hours of not consuming food. Typically lasts 12hr.
Stage 3: Glycogen from our muscles. Last typically 24-48hr before moving to ketosis.
Stage 4: Full Ketosis (Fasting) - Stage 4 occurs when the body realizes that it needs to stop wasting muscles, as it is needed for survival. It then switches to ketosis, where it burns fat from our adipose tissues, the fat reserve. Fat is converted into ketone which can be used for energy. There will still be muscle loss during full ketosis.
Stage 5: Starvation. This happens as long as there are no more fat reserves left — equivalent of less than 7% or 10% body fat for males and females respectively.
One pound of fat is 3,500 calories.
Fitness & exercise during a Fast;
During a fast, the body is burning away the waste in your fat cells, very different from when it’s burning from glucose. Trying to engage in physical activity, or even a normal routine, will result in muscle being burned to keep up with individual needs. Muscle is, after all, a more efficient fuel than fat.
Rest, & limit the more physically challenging aspects of your regular routine.
Eventually, the body begins to adjust to its new eating and drinking pattern as higher levels of endorphins appear in the blood, making fasters more alert, happier, and giving an overall feeling of better mental health.
Muslims who do choose to fast should avoid overly-greasy and deep-fried foods, instead opting for baking, grilling, and shallow frying their two meals a day. Breaking the fast at iftar with dates and sweet, milky drinks is common in many households. These provide an energy boost after the fasting day, which is often much needed.
It is also important to get in food from all the five major food groups, and this will provide an easier transition from using fat to burn energy as opposed to glucose.
Drinking plenty of water for rehydration will ensure the body is kept revitalized, reducing overindulgence. Ideally, drink 8-12oz of water thirty minutes prior to consuming food for this purpose.
Ramadan Mubarak to all taking part this year.
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