The reduced frequency of eating during fasting can make weight loss more likely to occur. As a result, some people look for ways to gain weight while fasting in order to maintain or reach their ideal body weight.
Fortunately, there are several healthy ways to gain weight during the fasting month, such as ensuring adequate calorie and carbohydrate intake. In addition, paying attention to certain daily habits can help support healthy weight gain while maintaining overall well-being.
To learn more about how to gain weight while fasting, check out the following guide!
Ways to Gain Weight During Fasting
When fasting, some people may want to increase their body weight for personal reasons or specific health factors. However, gaining weight in a safe and healthy manner is vital to ensure that the increase comes from muscle mass and healthy fats.
Here are several safe and effective ways to gain weight while fasting:
1. Drink Water After Meal
The first way to increase body weight during fasting is to drink water after eating. This is because while the effect may not be overly significant—drinking excessive water before a meal can create a feeling of fullness. Consequently, a person tends to eat smaller portions, which can affect their weight.
However, this does not mean you should reduce your daily water intake. It is still recommended that you drink around 2 liters of water each day during Ramadan by following the 2-4-2 hydration pattern: 2 glasses at iftar, 4 glasses between iftar and sahur, and 2 glasses at sahur.
Most importantly, ensure you stay hydrated by drinking enough water during meal times and outside of fasting hours, as proper hydration supports optimal body function.
When choosing drinking water during Ramadan, make sure you select a quality source such as AQUA, because not all water is AQUA.
AQUA is drinking water that contains natural minerals from 19 selected mountains in Indonesia. Furthermore, the source is obtained from the deepest parts of the mountains and has a natural protective layer, making AQUA free from pollution. Therefore, when consumed, AQUA feels naturally cool without needing to be chilled beforehand.
AQUA is an authentic Indonesian product that has been close to the hearts of the community for over 50 years. Its safety is guaranteed as AQUA is Halal certified and meets BPOM and SNI food safety standards.
2. Eat Small Portions Frequently
Managing your eating pattern is also an essential way to gain weight while fasting. You should implement an eating pattern consisting of small but frequent portions between the time of iftar and sahur. This method is known to prevent you from feeling full too easily, allowing you to consume more food.
It should also be noted that if you intend to gain weight during Ramadan, the main thing you must not skip is the sahur meal. Besides maximizing your daily food intake, the food eaten during sahur serves as an energy source for the body and prevents the breakdown of fat and protein that can lead to weight loss.
To support optimal weight gain, utilize the time after breaking the fast to eat healthy snacks, such as dairy products, fruit juices, and dates.
3. Pay Attention to Nutrition Intake
Specific nutritional intake needs to be paid attention so that weight can increase healthily during fasting.
You are advised to increase your calorie intake by 300–500 calories every day by consuming foods high in carbohydrates and unsaturated fats. However, ensure you do not consume them excessively, as such intake can disrupt the health of the digestive system.
For example, you can get carbohydrates from vegetables, whole grains, flour, bread, brown rice, and cereal. Meanwhile, unsaturated fats can be obtained by eating fish, avocados, and nuts.
Additionally, foods and drinks containing protein should be included in your iftar and sahur menus. This is because protein supports muscle formation, which helps increase body weight. Good protein sources include fish, lean meat, eggs, dairy products, soy products, and nuts.
4. Limit Fried Food
When talking about healthy weight gain, you also need to limit the consumption of fried foods. This is because fried foods, especially those using reused cooking oil, contain trans fats that increase bad cholesterol levels.
Therefore, a key tip for gaining weight while fasting is to change cooking methods to grilling or steaming to maintain the nutrients in the food more optimally. If you choose to fry foods, use fresh oil and avoid excessive amounts.
5. Exercise Regularly
The methods mentioned above should be combined by regular exercise. Exercise helps increase muscle mass; as muscle mass increases, body weight will also follow.
If you are worried that your body is not strong enough to exercise, start with light activities such as cycling, jogging, or brisk walking.
The recommended times for exercise while fasting are 30–60 minutes before iftar, 2–3 hours after iftar, or after sahur, depending on your comfort level and energy availability.
6. Check Your Health Condition
It is important to know that there are several medical conditions that can make it difficult for someone to gain weight, especially while fasting. Therefore, in addition to applying the weight gain tips above, try to have your health checked by a doctor to ensure your body is in prime condition.
Consult with a doctor regarding weight gain methods that are appropriate for your specific health condition.
Those are several ways to increase body weight while fasting. By following these methods, you have the potential to experience weight gain rather than loss. The most important thing is to continue meeting all the body's nutritional needs by consuming nutritious food and drinking enough water using the 2-4-2 pattern.
So, let's #AQUADULU! AQUA is 100% Indonesia, 100% Halal, and 100% Pure.
