Fasting and Weight Gain

Fasting has been an integral part of most traditional societies including Jews, Muslims, Hindus, Jains, Parsis and Christians. While, there are several reasons for fasting, most traditional cultures tend to observe the practice of fasting as a means of thanks-giving or seeking something from a deity, prayer, celebration, as a remembrance or even for a cause. Spiritually, fasting is a symbolic and reminder of abstinence from selfish and carnal desires. Fasting patterns vary vastly with traditions, religions, and cultural practices. An absolute fast is normally defined as abstinence from all food and liquid for a defined period, usually a single day (24 hours), or several days. Other fasts may be only partially restrictive, limiting particular foods or substances, these fasts may also be intermittent in nature.

Almost all fasts seem to be based on the fact that fasting helps build self discipline, purification of the body and establish some sort of connectivity with the inner conscious, satisfaction or strength through austerity. While, health does not seem to be an overt benefit, medically, according to the US National Academy of Sciences, health benefits include stress resistance, increased insulin sensitivity, reduced morbidity, and increased life span. According to the study published in 2005 in American Journal of Clinical Nutrition, "Alternate-day fasting may be an alternative to prolonged diet restriction for increasing the life span".

However, what seems to have become a norm rather than an exception is that traditional fasts are usually followed by feasts. Many seem to be feasting even during a fast and there are wide variations in the way people observe and break fasts. Therefore, the very definition seems to be ambiguous. In its true sense, diet during a fast must be restricted in calories. The health benefits of fasts depend on the way they are observed and broken. Feasting is certainly not the way to observe or break a fast.

As a result of indulgence and eating high calorie, high fat foods many end up gaining extra kilograms. In a recent study published in 2011 in the Nutrition Journal, nearly 2/3rd of the respondents self-reported weight gain among some or all of the family members after Ramadan and 40% attributed their weight gain to the calorie dense high fat food and sweets consumed during fasts and about 30% reported lack of physical exercise. Similar observations of increased food consumption were reported in Algerian study and Moroccans youngsters living in Spain. During Ramadan, approximately 1 billion muslims, abstain from food and fluids between the hours from sunrise to sunset, an usually eat a large meal after sunset and another meal before sunrise. While the outcomes of fasting should be positive and promote weight loss, the contrary has been found to be true. While no large scale studies have been done in the Middle East and North African (MENA) countries including Saudi Arabia, these are witnessing an epidemic of type 2 diabetes strongly related to obesity. Ramadan fasting, a religious obligation can theoretically be a golden opportunity to adopt healthy lifestyle and dietary habits which could lead to weight reduction, better control of diabetes, improved insulin sensitivity and biochemical changes associated with metabolic syndrome. With a growing concern around these issues, governments in the Middle East (Government of Dubai) have pioneered initiatives like 'The Yalla Walk' or 'Your Weight in Gold' during the Ramadan to promote healthier fasting. The "Yalla Walk"- Each Step is a reward, was launched in 2011 to promote walking, a way to stay fit and healthy that people can easily apply into their day-to-day life. 'Your Weight in Gold' is another initiative which was launched in 2013 during the holy month of Ramadan to promote healthy lifestyles.

Several people even in the Hindu navratras report adding extra flab. The famous navratra thalis with fried pooris and pakoras topped with mithais and desserts are symbolic of these fasts and added kilos, not surprising.

While religious fasts are done for mainly spiritual reasons and are believed to inculcate discipline at physical and mental, they also seem to have a potential to affect ones physical health. The relationship of fasting with disease prevention must have been established through the experiences of the long-lived sages in ancient times. Like many other things, it may have then been given a religious cover to encourage people at large. The relevance of correctly observed fasts, perhaps is more than ever before. When lifestyles are imbalanced and not regular, fasting the right way can help balance our excesses. Balancing practiced on a regular long term basis, whether religious or self willed, can indeed prove to be a healthful practice. It not only helps in controlling weight, but also promotes better digestion, improves energy, prevents diseases, gives a feeling of lightness and wellbeing.

Fasting must not be undertaken by chronically ill, under-nourished, pregnant, lactating women, those suffering from serious illnesses or on long-term medication. If at all, you must, fasting must be done under physician or nutritional supervision.

True fasting seems to be within strict boundaries and breaking of such a fast is critical. In addition, breaking a fast or re-ssumption of normal eating must be done intelligently. An old adage, "Even a fool can fast, but only a wise man knows how to break a fast properly and to build up properly after the fast", says it all. A sensible fast for health and well-being should include plenty of vegetables, fruits and fluids, and modest amounts of dairy, nuts, seeds and sprouts, for the body to function effectively.

A sound fasting programme must aim to:
·         eat less but not starve
·         include plenty of fluids, water, fresh fruits and vegetables
·         increase disease fighting nutrients like anti-oxidants and phyto-chemicals
·         include variety through alternative foods and ensures better nutrition

Ideally, break-a-fast –
·         with a fluid- lassi / buttermilk /vegetable or fruit juice/iced tea/cold coffee coconut water/ soup
·         do not eat too much immediately and burden the stomach- keep it light.

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