“There is some evidence people who eat a very low calorie diet
tend to live longer,” Kaufman says. “These are people who eat
very healthy, predominantly vegan, and some of them raw. Not
people who are eating Big Macs.”
When it comes to fasting during Ramadan, Belco Maryama
Bocoum, of Harlem, NY, doesn’t enjoy feeling too full, and even
admits she does not eat before dawn because it’s too difficult to
go back to sleep on a full stomach, unless she eats something
light. Bocoum, however, breaks her fast starting with a cup of
tea prior to eating anything heavy.
“During Ramadan I definitely experience weight loss,” says
Bocoum. “Some people try to stuff their stomach when they
break [for] fast which is a mistake because then you get full very
fast [and] can’t eat anymore.”
Whether you are fasting during Ramadan or want to try fasting
intermittently, Kaufman says there is no right or wrong way of
fasting as everyone has different dietary needs, however she rec-
ommends following these guidelines before and after the fast.
z
z
Stay hydrated by drinking plenty of liquids
z
z
Eat mostly vegetarian such as whole grains, fruits and veg-
etables, i.e. beans and lentils
z
z
Try to consume meat prior to fasting because animal pro-
teins break down slower in the body
z
z
Stay away from eating a huge meal, especially after the fast.
Doing so can put a lot of stress on the body and negatively
affect sleep
z
z
Try not to exercise, light-walking is okay
z
z
If you have a heart condition, cardiovascular disease or dia-
betes, consult with your health care provider prior to fasting
Sources/Experts
Journal of Human Nutrition and Dietetics
“Effect of fasting in Ramadan on body composition and nutri-
tional intake: a prospective study.”
(2013)
Tina M. Kaufman; Ph.D., PA-C, Assistant Professor in Preventive
Cardiology and the Clinical Supervisor of Cardiac Rehabilitation
at Oregon Health & Science University
kaufmati
@
ohsu.edu; 503-494-8311
“Intermittent fasting”
(2013)
“Calorie Restriction”
(2013)
(2007)
Summer 2013
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