Eating patterns after observing the Ramadan fast tend to change compared to daily habits. A Professor of Nutrition at IPB University, Professor Hardinsyah, emphasized the importance of making fasting a starting point for building a sustainable ideal eating pattern, both in terms of health and spirituality.
“Fasting should be used as a momentum to detoxify the body. People can use fasting as a reference for an ideal eating pattern both spiritually and nutritionally,” said Prof Hardinsyah, a lecturer in the Department of Community Nutrition at the Faculty of Medicine and Nutrition.
Adaptation of Intermittent Fasting
He explained that regulating eating patterns after fasting can be applied through an approach similar to Intermittent Fasting, which involves limiting intake in terms of quantity, type, and timing of meals. This pattern is expected to help reduce body fat and lower the risk of metabolic diseases such as Diabetes.
According to Prof Hardinsyah, consistency is the main challenge in maintaining a healthy diet after Ramadan. A change in mindset and strong determination are highly needed, especially when returning to daily routines.
“To maintain this ideal eating pattern requires a strong mindset and determination. After the fasting month, the challenge will be more serious in changing one’s mindset. Get used to intermittent fasting and practice it without expecting spiritual rewards,” he explained.
The transition to healthy eating patterns can begin by getting used to eating breakfast to reduce the risk of cholesterol. After that, lunch can be skipped or its portion reduced, accompanied by the habit of meeting daily water intake needs and exercising in the afternoon.
He also reminded people to control the consumption of fatty, sweet, and instant foods. This habit cancontinue to be practiced, including while observing the Shawwal Fasting, when the temptation of various dishes often increases.
“The desire to eat fatty and sweet foods as well as instant foods should also be reduced. This habit can be trained during Shawwal fasting,” he said.
As an alternative, Prof Hardinsyah suggests consuming fresh fruits to help reduce the desire to consume foods high in fat and sugar. Fruits are considered capable of meeting energy needs while also providing fiber and vitamins.
In addition, the regulation of food types and portions also needs to be considered by increasing protein compared to carbohydrates, adjusted to the needs of each individual, such as children and pregnant women.
“If body weight decreases to a normal level, it must be maintained. If after two weeks the waist circumference increases, then the eating pattern must be adjusted again,” he concluded. (Fj) (IAAS/AS)
