Dry fasting doubles detox speed: Expert guide to fast during Ramadan

While we reflect upon our deeds in the sacred month of Ramadan, the significance of our dietary choices cannot be overlooked. Mugdha Pradhan, a functional nutritionist hailing from Pune, explains, "Ramadan fasts are perhaps the most intensive among all religious fasts, as not only is it a whole month long but also a dry fast, which implies no water or fluids in the fasting periods."

Although science advocates for fasting as a healthy way to detoxify the body and develop protection against medical conditions like cancer and neurodegenerative disorders, dry fasting can be more stressful on the body and difficult to achieve.

On the upside, studies show that dry fasting has added benefits over regular fasting. "No-water fasting has shown to boost autophagy (the process of cell recycling and cleansing of the body that is upregulated during periods of fasting or reduced eating) 2 to 3 times more than regular fasting," remarks Pradhan, the driving force behind Pune's nutrition platform: iThrive.

Which brings us to our next question: How can we fine-tune our dietary habits to reap maximum benefits from fasting? Stepping in to assist, three seasoned nutritionists sat down with Midday.com to formulate an ideal fasting regimen, aimed at refining diet, enhancing metabolism and sustaining high energy levels.

While the timing of this feature collides with the ninth month of Islamic calendar, it should be noted that fasting is religion agnostic and all those observing ‘roza,' ‘vrat,' or ‘upvaas' can benefit from this dietary guide.

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Tip 1: High protein, high-fat, low-carb, low-fibre to retain water and sustain energy levels

Pradhan stresses that adopting the right fasting practices ensures you're benefitting your health instead of sabotaging it. "The biggest challenge with Ramadan fasting is it runs counter to the optimal meal timings required to circadian rhythms: we ideally need to eat during the daytime when the sun is out and not the other way around."

Before diving into nuanced protocols, the first and foremost thing to ensure during the Ramadan period is that you're eating healthy and unprocessed foods. Because eating processed and inflammatory foods stresses your body even further on top of the fasting stress.

Fasting involves a change in cellular physiology and metabolism, informs Dr Vedika Premani, clinical dietician, Sir H.N. Reliance Foundation Hospital, Mumbai. She takes us through the chronology of how our body breaks down the meal to get its energy uptake.

"During a fast, the body primarily generates energy from carbohydrates in the initial stage; after the carbohydrate stores are depleted, the body utilises fat and protein stores to maintain energy. During prolonged fasting periods, the body may be exposed to high cortisol levels and cause insulin resistance and muscle wasting," she adds.

Pradhan lists down handy sources of the right nutrition needed to stay hydrated and energised throughout the fast:

Protein sources: Include pasture-raised animal meat and animal foods for healthy protein and nutrients. Consuming eggs, beans, chicken, lentils and chickpeas also help gain proteins. You can eat plant-based foods too but try to avoid heavy fibre intake, as the fibre draws in water away from the body's tissues which you don't want during a dry fast.

Fat sources: Add a lot of healthy fats like ghee, butter and coconut oil. You want to ensure your diet is as low-carbohydrate as possible because it helps sustain energy and blood sugar levels. Keep carbohydrates to a minimum, particularly refined carbohydrates like refined sugar and maida. And prioritise eating more protein and fat that will keep you satiated.

Dr Chetan Savaliya, director of Satvam Nutrition, emphasises the importance of including a variety of nutrient-rich foods. "Items like fruits, vegetables, healthy fats, whole grains and lean proteins provide a fine balance of all the essential nutrients required to maintain optimal energy levels throughout the day."

Carbohydrate sources: To maintain healthy fats in the body, consume fatty fish, avocados, nuts and seeds, and dry fruits. Foods like whole grains, brown rice and oats are excellent sources of complex carbohydrates.

Veg alternatives: For those who don't consume animal meat, should rely on dates, berries, yoghurt, dark leafy vegetables, sweet potatoes and rice to maintain high energy throughout the day, adds Savaliya.

Premani unravels the physiological changes that the body undergoes while fasting. "When one fasts, their body releases a hormone called leptin, which plays an important role in inducing satiety. Fasting also has a positive effect on gut microbiota which plays a role in influencing metabolic processes."

These adaptations help optimise nutrient absorption and energy utilisation during fasting periods. Research also suggests that a particular digestive motility pattern during fasting helps in cleaning out any undigested residual material in the gastrointestinal tract.

Lastly, getting enough sleep and eating healthy according to the above-mentioned tips are the best you can do to maintain energy levels. Avoid very intensive workouts; light workouts are okay. Supplementing with CoQ10 during Ramadan can provide an added boost of energy. Pradhan suggests popping a 300-600 mg of CoQ10 with your sehri meal.

Also Read: Ramadan 2024: A sacred month of fasting and reflection

Tip 2: Avoid tea and coffee to prevent dehydration

Savaliya affirms that caffeinated drinks such as coffee, tea, and cola must be avoided as they tend to have a dehydrating effect on the body. He suggests consuming fresh fruit juices with no added sugar, milk, milkshakes, smoothies, coconut water, lemon water, soups and sherbets to get the hydration in place.

Managing your fluid and electrolyte levels is key to functioning optimally during fasts; all the more so during dry fasts, opines Pradhan. While electrolyte water is recommended on regular fasts, dry fasts are trickier. Research shows that due to vasopressin upregulation during a dry fast, sodium and potassium levels become elevated. So you don't want to consume too much salt or electrolyte mixers before and after the fast.

However, magnesium is one mineral that's recommended you supplement with. It helps you function better in many ways. Also when breaking the fast, that is during the iftaar period, don't consume too much water at once. Just have 300-600 ml in the first two hours. You can have more water in the morning, remarks Pradhan.

Tip 3: Portion control to keep acidity at bay

While the digestive system adjusts to fasting, there can be instances of acid reflux and hyperacidity as food is required to neutralise stomach acids.

Here are some tips by Savaliya to manage acidity during Ramadan fasting:

• Consume probiotic foods during pre-dawn meals.
• Avoid spicy and sour foods in both meals.
• Avoid very high-fat foods that could be heavy on the stomach.
• Consume sufficient water before and after the fast to keep the body hydrated.
• Avoid caffeine, alcohol and smoking.
• Maintain portion control during both meals.
• Avoid lying down for at least an hour after eating.
• Avoid excessive workouts as it can lead to stomach acid increase.
• Avoid processed and inflammatory foods like gluten, corn, soy, refined seed oils, and refined carbohydrates.

Tip 4: Break your fast with a small meal and supplement on an hourly basis

Pradhan shares that when you break your fast during iftaar, do so with a small meal. "Ideally protein with a little bit of fat or whole carbohydrates should define your iftar meal. Adding some cinnamon helps stabilise the insulin response even better. Then after an hour or so, you can eat a heavier meal."
Try to avoid eating too much later in the night. Try to finish your meals by 10 pm and keep a gap of at least 2 hours between your last meal and going to bed.
Certain foods play a significant role in enhancing the digestive and gut system post iftar. Savaliya recommends incorporating foods like whole fruits, legumes, whole wheat, cereals and yoghurt to accelerate digestion. To recharge and feel rejuvenated, sip on refreshing teas, lemon water, fresh fruit juices and hydrating foods like cucumbers, oranges and watermelons.

Tip 5: Say no to oily food like fritters

Greasy, oily or overly spicy foods can negatively impact your health, especially during fasting. Instead of consuming deep-fried foods, Savaliya suggests you consume healthier snacking alternatives like dalia with veggies, home-set curd or raita, sprouts, chana chaat, rice pulao, grilled chicken, boiled eggs, fruit salad, bean salad with veggies and sauteed veggies. You can also consume homemade sweets consisting of healthier ingredients like jaggery, peanut butter, coconut, dry fruits, dates, and figs.

Tip 6: Optimise insulin intake for diabetic patients

Diabetic patients must understand the risks of fasting with diabetes. Proper planning and regular testing of blood sugar levels would help avoid sickness and complications. Savaliya recommends checking your blood sugar levels throughout the day and breaking the fast if it is too high or too low. You might also have to make adjustments to your ongoing medicine and alter its timing as per the doctor's advice.

Another important aspect is that of insulin. You might be required to make adjustments to your insulin intake, as you may not need the same amount of insulin before the fast starts. Also, one very important thing to consider is that pre-mixed insulin is not advisable during fasting. Schedule an appointment with your doctor in advance and discuss all the necessary alterations with them to avoid any health complications.

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