Eid-el-Fitr: How to avoid weight gain after fasting

Beatrice Ogunba, a Professor of Public Health Nutrition at Obafemi Awolowo University, has recommended a lifestyle approach for Muslims to prevent weight gain as they conclude their month-long fasting period and return to regular eating habits.

She emphasized the importance of adopting time-restricted feeding practices to help avoid digestive issues and weight gain for those who participated in the fasting.

Muslims worldwide will celebrate Eid-el-Fitr on March 30, 2025, marking the conclusion of Ramadan, the ninth month of the Islamic calendar, during which they fast from dawn until dusk, refraining from food, drink, and other indulgences.

Ogunba noted that adhering to a time-restricted eating schedule can facilitate the body's adjustment following the fasting period.

She further advised individuals resuming their normal eating patterns to opt for smaller portions of nutritious meals.

“To prevent digestive issues and weight gain after an extended fast, it is advisable to avoid large meals. Instead, focus on consuming smaller, healthier meals more frequently,” she stated.

“Select simple foods such as fruits, vegetables, whole grains, and lean proteins. Additionally, consider time-restricted feeding, which involves eating only during specific hours of the day. This approach can assist your body in readjusting and maintaining a healthy weight. Incorporating some physical activity, even light walking, can also aid in reestablishing a healthy routine.”

Ogunba pointed out that a common mistake people make after a month of fasting is consuming large, heavy meals, which can upset the stomach.

She cautioned against the intake of greasy and fried foods, which may lead to various health issues.

“The body needs time to readjust to eating after an extended fast. Consuming large, heavy meals all at once is a significant mistake that can result in stomach discomfort. Instead, start with light, smaller meals distributed throughout the day.”

Furthermore, it is advisable to avoid greasy and fried foods, as they can contribute to diarrhea and heartburn. Remember that your fluid intake has been limited, so it is important to drink plenty of water. Steer clear of sugary beverages and excessive coffee consumption, as these can lead to further dehydration, Ogunba recommended.

Dr. Nasiru Sanni, a Consultant Endocrinologist at the University of Ilorin Teaching Hospital, Ilorin, also urged those who have completed a month-long spiritual practice to embrace healthier lifestyles.

“Fasting during Ramadan offers numerous benefits, including potential weight loss for some individuals. However, this weight loss is often temporary, and many may find themselves regaining weight shortly after the fasting period ends.

“To prevent weight gain, it is essential to adopt a healthy lifestyle, control portion sizes, and ensure that all food groups are consumed in moderation.

“Individuals should eat smaller amounts and incorporate physical activity into their routines. It is important not to revert to a sedentary lifestyle. Regular exercise and mindful eating can assist in maintaining current weight or achieving further weight loss,” the expert stated.

The endocrinologist also reassured that abrupt dietary changes following fasting are unlikely to pose cardiovascular risks if individuals gradually return to their normal eating habits and avoid overeating.

“Moderate eating will safeguard your heart and help you sustain your weight,” Sanni concluded.