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Welcome to the first edition of the FFS newsletter. It took me a while to decide on a topic to dive into this month and since the Month of Ramadan starts on the 13th of April 2021, let’s take a look at what is fasting and how learning from Ramadan fasting can help you with the other types of fasting.

TL;DR

1. Fasting has many benefits that include weight loss and increases insulin sensitivity, which means you are less likely to get diabetes.
2. Bingeing on cheat days puts more calories back in than what you burn by fasting, which means you gain more weight.
3. Overall caloric restriction is proven to help in weight loss, not just the fasting itself. This means that to lose weight, just eat less.

What is Ramadan?

Ramadan is the ninth month of the Muslim calendar when they observe fasting from before dawn to sunset. The typical fasting hours lasts between 9 to 22 hours [1], depending on the location and season. During this month Muslims are encouraged to deepen their faith and work on being a better person. Ramadan fasting is an obligation for all healthy adult Muslims. However, menstruating persons, those who are sick, pregnant and lactating persons, and travellers and give an exception.

How does Ramadan fasting differ from other types of fasting?

The biggest difference between Ramadan fasting and other types of fasting is that Muslims are not allowed any food or drinks during those fasting hours. This is also known as a dry fast. Other types of fasting are mostly about not eating, or reducing the amount that you eat, but water and fluids are encouraged so that you don’t get dehydrated.

The figure below shows what are the different types of fasts, and what are the different times during that fast that you can eat [2].

1. Normal feeding: You can eat throughout the entire day.
2. Caloric Restriction: You can have 3 low calorie meals between 6am to 6pm. Plus 2 optional snacks in between.
3. Intermittent fasting: You are only allowed to have low calorie meals in a 6 hour window. In this case between 9am to 3pm. You can shift this window later, to skip breakfast and just have lunch and dinner.
4. Ramadan fasting: No food or drinks during the day light hours from dawn to dusk. Once the sun has set, you’re allowed to have anything you want, no restrictions.
5. Prolonged fasting and starvation: No food at all during the entire 24 hours.

Are there any effects of Ramadan fasting on the body?

Research shows that there are some temporary changes to the body during Ramadan fasting. Most of these changes include a significant drop in weight, fat and non-fat mass.

They found that people with higher BMI (BMI >25) seem to show more weight and mass loss compared to people who have BMI within the normal range (BMI 18 - 25). One theory is that people with higher BMI have more glycogen stores. Glycogen also stores water. So the weight loss is most likely due to water weight lost through dehydration, and the body using up those glycogen stores [1].

The weight and mass loss effect of Ramadan fasting is similar to when a person reduces their daily intake of calories (caloric restriction) to ~500-800kcal a day [2]. However, because Ramadan is a month of celebration for Muslims, there’s usually a lot more good food and delicacies that are prepared. So people tend to eat more too. Eating more than what you burn off, means that your body will store all the extra calories [3]. Bingeing after you break your fast won’t help you if the goal is to fast to lose weight.

Unlike other fasting regimes, Ramadan fasting affects sleep as well.

The figure below shows the different factors that may affect sleep during Ramadan [4].

1. The fasting itself.
2. Less exercise in the day time.
3. Starting work later.
4. Exposed to more light in the night time.
5. Meal timings are shifted.
6. Doing more activities in the night time.

In some majority Muslim countries, the general timings for work get delayed. Work starts later, the shops and restaurants are open later and longer into the night. These changes in timings make it harder for people to fall asleep [4]. When you couple that with waking up early for the pre-dawn meals, and other optional religious activities, Muslims generally sleep a lot less in the month of Ramadan. They also tend to be sleepier in the day time.

What are the benefits of fasting?

After reading this article so far, you might be asking if it’s worth it fast at all. This article lists 8 benefits of fasting that has is backed by science:

1. An increase in insulin sensitivity, so that you can control your blood sugar levels better.
2. Your body fights inflammation better, so that you are generally healthier.
3. Improves blood pressure, triglycerides and cholesterol levels
4. May boost brain function and prevent brain degeneration illnesses.
5. Helps with weight loss when you reduce calories, and increases your metabolism.
6. Increases growth hormone secretion, which is needed for growth, metabolism, weight loss and muscle strength
7. Could delay ageing and maybe live longer.
8. May aid in cancer prevention and increase the effectiveness of chemotherapy

Any recommendations before starting a fast?

1. It is always recommended to see your doctor before you start any form of fasting, especially if you have any underlying medical conditions. This to make sure that you are able to do the fast safely.
2. Plan your meals. This helps you become more aware of what you are eating. In Ramadan, 30-40% of your daily energy needs during the pre-dawn meals, and 40-50% during the evening meal. If you’re still hungry, you can have snacks, which makes up 10% [2,5].
3. Planning meals ahead will also reduce the mental burden of thinking up about what you want to eat. Trying to thinking of what to eat when you’re hungry is always hard, speaking from experience. You’ll want to eat everything! Planning ahead also helps you plan your groceries list and budget.

I made a template for weekly meal planning just for you. You can make a copy of it and use it however you see fit for your own lifestyle.

Get your free meal planning template by clicking on the button below.

Template

Ultimately, it's the overall caloric restriction that is proven to help in weight loss, not just the fasting itself. Beware of the hidden calories in drinks. Read the labels on the packaging to find out how many calories you’re consuming.

Disclaimer: This information is for educational purposes only and is not intended to replace the advice of a medical professional. Always seek the advice of your doctor or other qualified health providers with any questions you may have regarding fasting.

Further Reading

​6 ways to do intermittent fasting: Figure out which is the best type of fasting is best suited for your body and lifestyle.

​Ramadan Meal Planning: Once you have a meal planner, it’s time to start planning some meals. There are some very interesting and delicious recipes to try, even if you don’t practice Ramadan fasting.

​Intermittent Fasting: Read more of a medical professional’s take on fasting research, the benefits and if it’s all cracked up to be

Tools

​The 10 apps for making IF easier: Fasting takes commitment, and wouldn’t it be great if there was something to help you stay on track? Here’s a list of 10 apps that can help you track your fasting hours and meals to achieve your goal.

​Zero App: Co-founded by Dr Peter Attia to help plan and track your fasts, plus great information to learn more about how fasting is beneficial to you.

Interesting Science Around The World

​Baby tardigrades hatching​
​Utah Dinosaur Graveyard Indicates T-Rex Was Social Predator​
​Octopus sleep includes a frenzied, colorful, ‘active’ stage​

If you have a burning science question that you need answered, click on the button below.

Ask me a science question

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I would love to hear from you if you have any feedback about the topic, or the format, or if you want it to be more frequent, just reply to the email newsletter and I promise you that I'll get back to you.

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Until the next issue, take care!

~ Lina

References

1. Fernando, Hamish A., Jessica Zibellini, Rebecca A. Harris, Radhika V. Seimon, and Amanda Sainsbury. 2019. ‘Effect of Ramadan Fasting on Weight and Body Composition in Healthy Non-Athlete Adults: A Systematic Review and Meta-Analysis’. Nutrients 11 (2). https://doi.org/10.3390/nu11020478.
2. Lessan, Nader, and Tomader Ali. 2019. ‘Energy Metabolism and Intermittent Fasting: The Ramadan Perspective’. Nutrients 11 (5). https://doi.org/10.3390/nu11051192.
3. Qasrawi, Shaden O., Seithikurippu R. Pandi-Perumal, and Ahmed S. BaHammam. 2017. ‘The Effect of Intermittent Fasting during Ramadan on Sleep, Sleepiness, Cognitive Function, and Circadian Rhythm’. Sleep & Breathing = Schlaf & Atmung 21 (3): 577–86. https://doi.org/10.1007/s11325-017-1473-x.
4. Collier, Roger. 2013. ‘Intermittent Fasting: The Science of Going Without’. CMAJ : Canadian Medical Association Journal 185 (9): E363–64. https://doi.org/10.1503/cmaj.109-4451.
5. DAR Alliance, and International Diabetes Federation. n.d. IDF-DAR Practical Guidelines 2021 – Diabetes and Ramadan. Accessed 14 April 2021. https://www.daralliance.org/daralliance/idf-dar-practical-guidelines-2021/​

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