Fasting should work for the body and mind, not against them. We gleaned expert insights from nutritionist Dr. Ayu Diandra Sari on hacking metabolism and maintaining weight goals during Ramadan.
How does one maintain a healthy diet through a monthlong fast during Ramadan? As obvious as it may sound, the key is in maintaining balance. According to Dr. Ayu Diandra Sari, head doctor and founder of Aldiora Clinic who also serves as a Physician Nutrition Specialist at RS Premier Bintaro, how meals are structured at iftar and suhoor can ultimately determine whether Ramadan leads to weight stability, loss, or gain.
Breaking fast with balanced meals of complex carbohydrates, adequate protein, generous vegetables, and healthy fats tends to promote longer satiety and steadier energy levels while minimising sugar cravings. Whereas for suhoor, additional emphasis on hydration and fibre can help reduce excessive daytime hunger, decreasing the urge to overcompensate later in the day.
Dr. Diandra highly recommends a structured approach of three stages for iftar. Rehydration comes first, as the body has gone many hours without fluids. Water helps to gently restore blood glucose levels. Follow that up with light energy replenishment; a warm soup or some fresh fruits prepare the digestive system for a fuller meal. Only after these steps should a balanced main course be introduced as the third, a gradual progression that will support digestion and reduce the likelihood of overeating.
While variety in meals is important, intention matters most. Vegetables, fruits, whole grains, and high-quality protein sources enhance nutritional adequacy without necessarily increasing portion sizes. However, too much concentration on fried foods, rich desserts, and sugary drinks is where calories can creep up quietly and weight gain becomes more likely.
Ultimately, Ramadan is a season of spiritual and physical renewal, not a monthlong punishment disguised as a diet. By mastering the art of the mindful plate, prioritising food quality and intentional portions, anyone can navigate metabolic goals while still embracing the joy of eating. In this refined approach, every indulgence becomes a conscious highlight, proving that a thoughtful strategy is the truest path to a balanced, vibrant fast.
For those who require consultation related to nutrition or healthy weight management, appointments can be arranged at Aldiora Clinic, Wolter Monginsidi No. 88P, or by making a reservation via WhatsApp at (+62) 81226316899.
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