British dietitian Emer Delaney stated that fasting creates a significant self-regulation on the body, and this kind of self-regulation has various health benefits. The expert, who emphasized the effects of fasting on blood sugar levels and intestines, supported her theories with some scientific studies conducted earlier. According to Delaney, the best way to understand the impact of fasting is to think of the body like a hybrid car. When we are not fasting, the body uses glucose obtained from carbohydrates when consuming large meals, snacks, or drinks, but when fasting, the fuel in the liver and muscles, the body’s ‘fuel tank’, starts to deplete.
After eight to twelve hours, the body switches to ‘electric mode’ and begins to utilize stored fats. This metabolic shift that enables fat burning is directed by several important processes. Blood sugar drops, insulin production decreases (this hormone tells the body to store fat), and the liver starts producing ketones. Ketones are highly efficient fuel sources obtained from the breakdown of fats for the brain and muscles. The body turns into a machine that burns fat, although this transition may not always be easy. The first few days of fasting may lead to extreme fatigue and hunger pangs. This is related to the decrease in blood sugar and the body adapting to fat as the primary fuel source. Additionally, headaches due to dehydration may also occur.
While fasting, some nights may include deep sleep while other nights may involve difficulty falling asleep. This is associated with the changes fasting brings to hormones such as melatonin and cortisol, which regulate the sleep-wake cycle. It is crucial to choose foods that will keep you full and energized during Ramadan. For suhoor, oats prepared with nuts and fruits can be preferred. It is necessary to avoid sugary foods just before fasting because such foods can cause sudden fluctuations in blood sugar and hunger pangs. Processed carbohydrates consumed at dinner can lead to digestive problems.
Proper management of water intake is also essential. The amount of water you drink during the time you are not fasting throughout the day should also be consumed during fasting. It is beneficial to avoid coffee and tea because such beverages can cause fluid loss by acting as diuretics. Scientists suggest that the body can adapt to fasting after about 5 days. A study conducted in Australia in 2019 found that individuals who fasted during Ramadan lost a significant amount of weight and body fat. It was observed that the higher the initial body mass index (BMI), the greater the weight loss. a study published in the European Journal of Clinical Trials in 2023 demonstrated the positive effects of fasting on the intestines. The study found that fasting reduced bloating, pain, and heartburn.
A research published in the American Heart Association Journal in 2021 revealed that fasting lowers blood pressure. Fasting can also reduce inflammation. An analysis published in the Journal of Nutrition And Intermediary Metabolism in 2018 examined cytokine levels in healthy adults before and after Ramadan to regulate inflammation in the body. The research showed a significant decrease in cytokine levels among participants. However, fasting may also have some adverse effects on overall health. Prolonged dehydration raises the risk of gallstones, and individuals may regain weight by returning to old lifestyle habits after Ramadan.